 to the Institute of Medicine.
Best food sources for vitamin D
You’ve likely heard that sunlight can provide us with vitamin D. But the sun may not always be accessible, especially during winter months. Unless you live close to the equator, here are the foods you can enjoy to boost your vitamin D:
- Fortified juices, cereals and other beverages
- Egg yolks
Effective ways to include calcium and vitamin D in your osteoporosis diet plan
Now that you are aware of the recommended doses of calcium and vitamin D, as well as their role in bone health and the foods rich with them, it’s time to put together your osteoporosis diet plan.
You have endless options when it comes to creating dishes that contain foods that help osteoporosis, but below are three recipes that can help kick-start your diet plan.
From breakfast to lunch to dinner, these meals incorporate foods that help osteoporosis and aid in osteoporosis prevention.
So why not begin your osteoporosis diet treatment today?
Daily recipes for your osteoporosis prevention diet
Breakfast: Avocado Toast
- 1/2 avocado
- Juice of 1/2 lemon
- 1/2 teaspoon smoked paprika
- Salt to taste
- 2 slices sprouted grain bread, toasted
Mash together the avocado, lemon juice, paprika and salt. Spread onto the toast and enjoy. Serves 1.
Lunch: Black Bean, Spinach and Mushroom Burrito
- 1 can black beans, drained and rinsed
- 1 clove garlic, minced
- 1/2 red onion, minced
- 2 oz. raw baby spinach
- 1 lb. mushrooms, cleaned, stemmed and sliced
- 1 tablespoon olive oil
- 1 1/2 cups cooked brown rice
- 6 extra-large whole wheat tortillas
- Salt and pepper to taste
- Guacamole, salsa, sour cream and shredded cheese (use as many as you want)
- Heat 1 tablespoon of olive oil in a medium sauce pan. Sauté the onion and garlic until soft and add the mushrooms. Cook until tender, and add the black beans until heated through. Add spinach to cook until just wilted. Season with salt and pepper.
- Assemble the burritos by layering brown rice, beans and the mushroom-spinach mixture. Add guacamole, salsa, sour cream and shredded cheese if desired. Serves
Dinner: Healthy, Gluten-Free Minestrone Soup
- 1 cup black beans (or any beans of choice)
- 1 cup kidney beans (or any beans of choice)
- 1 cup pinto beans (or any beans of choice)
- 1 cup green beans, ends removed and chopped
- 1 large onion, diced
- 1 tablespoon minced garlic
- 3 celery stalks, diced
- 2 cups carrots, diced
- 2 zucchinis, diced
- 1 cup broccoli florets and stems, chopped
- 4 ripe tomatoes, or 6 oz. can of tomato paste
- 1/2 tablespoon parsley
- 1 1/2 tablespoons dried oregano
- 1 1/2 tablespoons dried basil
- 1/2 tablespoon onion powder
- 1/2 tablespoon garlic powder
- 1/4 cup tamari
- Sea salt, to taste
- Black pepper, to taste
- 1 handful of freshly washed spinach leaves
- 1 cup wild rice pasta shells
- Olive oil
- Optional: shredded cheese
- Prepare the beans. If you are using dried beans, soak them overnight, rinse them, and cook them in simmering water for 90 minutes. If using canned beans, drain them, rinse them very well and set them aside.
- If using raw tomatoes instead of tomato paste (if using tomato paste, move on to step 3) pour one cup of water into a soup pot and boil on high heat. Peel the skins off the tomatoes, roughly chop them up and place them in the pot. Stir them in the boiling water, allowing the tomatoes to soften and allowing the water to reduce, about 3 minutes. Lower to simmer, add in 2 tbsp. of olive oil and 3 pinches of sea salt, and stir together, mashing the tomatoes down with the back of the spoon.
- In the soup pot, sauté the diced onion, garlic, celery and carrots. Then add the chopped zucchini, green beans and broccoli.
- If you are not using fresh tomatoes, than at this point, add in the tomato paste. Also, add the parsley, basil, oregano, garlic powder and onion powder into the soup pot. Fill the pot with water to just over three quarters full, and allow the soup to simmer for 20 to 30 minutes. Dump in the cooked beans, and then turn the heat low.
- Using a fork, mash some of the softened carrots and tom