Bone Health Plan

 

Balanced ratios: 60% . 20% . 20%

 

As we age, we begin to slowly lose bone density and/or bone strength. The "Bone Health" meal plans are on the cutting-edge of current research being done in the areas of bone strength and the prevention of osteoporosis.

To maximize bone mass and minimize bone loss, you need to get an adequate intake of calcium, vitamins A, C, and D; magnesium, phosphorus, manganese, copper, iron, zinc and unsaturated fatty acids. The Bone Health menus include dairy products, fruits, vegetables, whole-grains, nuts and meats that are rich in all of these essential nutrients.

For bone health, it is important to limit sodium and caffeine, and to get an adequate intake of protein. Ongoing studies are linking vitamins K and B12 to the prevention of hip fractures and to the strengthening of bones. The Bone Health menus include dark green leafy vegetables, whole grains, dairy foods, fish, beef, and eggs that are rich in both these important vitamins.

In addition, these menus include isoflavones from soy foods, which are believe to help prevent osteoporosis and benefit bone health. Soy foods and flaxseed are also excellent sources of phytoestrogens. Phytoestrogens are known plant chemicals that have been shown to either directly or indirectly impact bone cell growth.

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