Hello Sharon 31,
It really sounds like you have a very good diet. Some foods I incorporate are a Jarlsberg Swiss Cheese sandwich, at least twice a week (actually purported to help osteoporosis), sweet potato, organic pork chops or organic Applegate all-beef hotdogs w/sour kraut (for vitamin K2 which we eat once a week), an egg every other day, prunes!- but I only can tolerate a couple a day, organic old fashioned oatmeal for breakfast -packed with raisins, walnuts, organic Flaxseed meal, cinnamon, &milk, a tunafish and celery sandwich using YellowFin tuna - once a week, salmon for dinner once a week, iceberg lettuce green salad with chopped celery and cucumber (Supposed to decrease chance of fracture)- and eating a salad whenever it pairs well with dinner meal, a serving of yogurt - should have daily but I don't, A2 (1%)Reduced Fat Milk - which is more digestible than regular milk and found in grocery stores, and Orgain Creamy Vanilla Drink with 16 grams of Protein --a half to a whole (11 oz) container each day. I basically drink 1200 mg of milk/cheese/yogurt a day. And I also try to buy only organic meat. But something I ought to do is to make chicken soup from scratch once a week! Also the cacao bites sound so good. On top of the food, I take quite a lot of supplements and a multi. All that to just stay the same! I wish I'd started eating better thirty years ago, as I'm sure everyone with osteoporosis does. And I did see your exercise plan which looked very extensive. That's where I really have trouble the most. If I walk outside for 20 minutes and do 20 minutes of back and hip exercises and flexibility, that's called a very good day for me but I know rarely do that and I need to do more. *So that's really my goal. And along with that the ultimate goal is to stay independent which may need to include Forteo since I'm having trouble improving my scores. Peace and Blessings.