Strengthening Your Bones through a Healthy Diet

Posted on 25. Jul, 2012 by in Osteoporosis

There are no specific foods to eat for a healthy osteoarthritis diet, but numerous studies have shown that eating healthy is important in managing or preventing osteoarthritis.

Ruth Frechman, a dietitian, recommends older people to eat lesser amounts of food in order to maintain their weight. However, the amount of food to be eaten will not ensure a nutritious diet. The FDA had just issued some guidelines for American citizens, which states that a healthy, nutritious diet should be focused on plant-based foods. Roughly 2/3 of a person’s diet should contain whole grains, fruits, and vegetables. The remaining 1/3 should contain low-fat or fat-free dairy products plus food rich in protein.

Settling Your Osteoarthritis Diet

It’s important to eat various fruits, dried, frozen or fresh fruit, everyday. Note that over-indulging on fruit juice is bad for you because its sugar level can be high. Gender, age and level of activity indicate how much servings of fruit should be taken by a person. Generally, adults should take 1.5–2 cups daily. This amount of servings can be attained with an orange, a banana, and a 1/4cup of any dried fruit.

Orange and dark green vegetables, peas and dried beans are important to a nutritious diet. Adults should take 2-3 cups of vegetables daily, mostly coming from orange vegetables like carrots, squash, sweet potatoes, garbanzos, and from leafy, dark green vegetables like broccoli, greens and spinach.

Whole grain foods like brown rice, oatmeal, bulgur, and whole cornmeal should also be included in a person’s daily meal. This is a better option then refined grains (white bread, white rice and white flour) because whole grain food has fiber, and refined grain food has none. An average person should consume 3oz of whole grain products everyday.

Even for people who don’t have osteoarthritis, dairy products are still essential to their diet since dairy products are rich in calcium. Yogurt, cheese, low or fat-free milk are the best dairy products. On average, adults need to take dairy products approximately 3 cups daily.

Lastly, protein is extremely important in a person’s health because having high levels of protein will cause the body to grow and be strong. Foods like poultry, meat, fish, seeds and nuts are rich in protein.

Food and Beverages to Avoid

Of course, osteoarthritis patients also need to think about the food that is bad for them. Here are the food and beverages that shouldn’t be part of the osteoporosis diet:

Trans Fat – This can be found mostly in junk food, fast food, sweets, and baked products. Some examples are chips, crackers, donuts, and pastries. To be safe, check the product’s labels to know if it has trans fat or not.

Saturated Fat – Found mostly in lard, meat, butter, and other food that are high in cholesterol.

Salt – This is primarily found in processed food. Eating too much salty food can elevate a person’s blood pressure, which is dangerous especially to older people. Check the product’s labels to know if the sodium level is high or not.

Sugar – It is sometimes called “empty calories” because it adds to the body’s calories even though it doesn’t offer nutritional values. Although, the body still needs it for a lot of reasons. So just make sure that sugar intake is moderated.

Alcoholic Beverages – These drinks also give you empty calories. Drink moderately, and only have one or two drinks per day.

All in all, having a nutritious eating plan connotes that you have to avoid dairy products that are high in fat and avoid red meat too. The body will need enough fruits and vegetables, nuts, whole grains, and beans so make sure to have plenty of it. Also, it would be helpful to read labels first, and make it a habit because this can save you from having too much trans fat, saturated fat, sugar and sodium.


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