This document outlines basic nutrition guidelines and osteo-friendly foods for bone health. It recommends consuming a variety of nutrient-dense foods like vegetables, fruits, whole grains, dairy products and fatty fish. Key nutrients for bone health include vitamins C, D and K, as well as calcium, magnesium and potassium. The document also discusses supplementation, harmful foods to limit, ways to track nutrition intake and provides some healthy bone-supporting recipes.

1. Osteo-Nutrition
Meridian Fitness and Wellness

2. Osteo-Nutrition outline
• Basic nutrition: the break down
• Osteo-friendly foods
• Supplementation: what should I be taking?
• Harmful foods towards osteoporosis
• Ways to track nutrition
• Healthy recipes for strong bones

3. Basic Nutrition: The Breakdown
• Quality over quantity
• Consume wide variety of foods  get many nutrients the body
needs
• A “diet” rich in vegetables, fruits, and whole grains.
• Control amount of saturated and trans fats.
• Lean meats, skinless poultry and seafood
– Fatty fish are rich in omega-3 fatty acids; include at least two 3-ounce
servings of fish/week
• Water is VERY important! The average person should consume
approximately 64 ounces/day.

4. Recommended servings per day for an average
adult
Number of
servings
Whole Grains
and Legumes
Fruits and
Veggies
Fat-Free or Low-
Fat Dairy
Lean Meat,
Poultry, Seafood
and Vegetarian
Protein
6
5
4
3
2
1
American Heart Association (2005) No-Fad Diet. New York, New York: Clarkson/Potter Publishers.

5. A SERVING means…
• Whole grains: 1 slice of whole-wheat bread; ½ cup of cooked rice or whole-grain pasta; ½ cup
starchy veggies (potatoes or corn)
• Fruits and veggies: 1 medium piece of fruit; 1 cup of raw leafy greens; ¾ cup of fruit/veggie
juice; ½ cup of raw or cooked non-starchy veggies (asparagus or squash)
• Fat-free/low-fat dairy: 1 cup fat-free milk; ½ cup of fat-free/low-fat cottage cheese; 1 ounce of
fat-free/low-fat cheese
• Lean meat, poultry, seafood, vegetarian protein: 3 ounces cooked lean meat, skinless poultry,
or seafood; 3 ounces canned tuna or salmon; ½ cup cooked beans or lentils

6. Osteo-friendly foods
• There are some vitamins and minerals
that are essential for the maintenance
of bone tissue.
– Vitamins C, D, & K, Calcium,
Magnesium, and Potassium.
• Keeping a healthy, balanced, and
variety-driven diet will get you the
nutrients you need for healthy bones!
Vitamin C Vitamin D Vitamin K Calcium Potassium Magnesium
Red peppers,
green
peppers,
oranges,
grapefruits,
broccoli,
strawberries,
brussels
sprouts,
papaya and
pineapples
Fatty
varieties such
as salmon,
mackerel,
tuna and
sardines
Dark green
leafy
vegetables
such as kale,
collard
greens,
spinach,
mustard
greens,
turnip greens
and brussel
sprouts
Dairy
products,
Collard
greens,
turnip
greens, kale,
okra, Chinese
cabbage,
dandelion
greens,
mustard
greens and
broccoli
Tomato
products,
raisins,
potatoes,
spinach,
sweet
potatoes,
papaya,
oranges,
orange juice,
bananas,
plantains and
prunes
Spinach, beet
greens, okra,
tomato
products,
artichokes,
plantains,
potatoes,
sweet
potatoes,
collard
greens and
raisins
*examples taken from National Osteoporosis Foundation, “Food and Your Bones”*

7. Supplementation: What Should I Be Taking?
• Some individuals are not able to get the nutrients that are
most beneficial for bone health
– Due to: allergies, food preferences, intolerances, etc.
– Therefore, supplements are taken to ensure nutrients are received.
• As mentioned previously, Vitamins C, D, and K, calcium,
potassium and magnesium are essential nutrients for bone
health.
– These nutrients can be consumed through supplement form.

8. Harmful Foods Towards Osteoporosis
What to reduce or avoid:
• Too much red meat
• Salty foods
– Keep under 2,400 mg sodium
• Alcohol
– Heavy drinking leads to bone
loss
– Limit to 2-3 drinks/day
• Caffeine
– Excess caffeine may decrease
calcium absorption
– Limit coffee/tea servings to 3 or
less/day
• Soft drinks
– Colas can increase bone loss
– Choose milk or calcium-
fortified beverages instead

9. Ways to Track Nutrition
• Food journal
– Basic notebook or nutrition-specific journal
– Allows for quick notes; can use smaller journal to keep on your
person when out
• Online tracking
– Has multiple applications and detailed tracking tools
– Allows for easy storage, detailed journaling, and activity tracking
– Examples: MyPlate.gov and MyFitnessPal.com

10. Healthy Recipes for Strong Bones
• Cheddar broccoli casserole
– Rich in Calcium and Vitamin C
– For added Vitamin C, add kale!
• Granola with blueberry yogurt
– Yummy parfait great for breakfast, a healthy snack, or dessert!
– Packed with Calcium
• Grilled salmon with tomatoes, spinach, and capers
– Salmon provides good fat for healthy bones AND heart
– Lots of Vitamin D and calcium