Recipes for Osteoporosis

A balanced diet is good for anyone and certainly helpful in preventing osteoporosis. However, in the presence of concerning DEXA scans, I would consider medications. And of course continue to eat in a healthy way. This is my personal view, so rely on your doc or nutritionist.

I recently diagnosed with breast cancer thus I started to read books about nutrition. Other than vegetarian, other people’s suggestions is “a balanced approach” for each meal so that food can help each other to absorb. For example, instead of having vegetable (vitamin and minerals) for breakfast, I now add egg (protein) and whole milk (fat), oats (carbohydrates) and blueberries (vitamins and minerals). Some with other meals that I try to have everything (fat, protein, vitamins and minerals). Just started this kind of diet, need some time to know whether works.

Good luck!

I take the time to make yogurt shakes for breakfast. I can include veggies like carrots, celery and spinach. Naturally add the veggies you like. I also add fruits; fresh, frozen and/or canned. I make several servings at a time to ease the morning time crunch. Oatmeal has the same amount of proteain that one egg has. So many of us older folks don't eat enough protein rich foods.

Maggieb892. I like your idea of yogurt shakes. Could you share a basic recipe with quantities? I eat a lot of oatmeal so am good with that. Thanks in advance.

The average American eats 2 to 3 times the needed amount of protein. Ask your doctor how much you need. Yogurt has quite a bit.

I honestly don't measure! I do try to consider adding approximately equal servings of veggies and fruit. yogurt and juice or any liquid to thin if needed. I have also added some seeds like flax or chia. There a lot of recipes on the net and cookbooks for the exact measurements.

I have recently started to follow Livestrong.com and cancerdietitian.com and the suggestion is to add more protein to help with healing and regrowth. I am 76 and know that us older folks don't eat enough protein to maintain muscle health.

Mayo dieticians typically recommend 1.2 gr of protein per 1 kg of body weight for older women. I did the math - that is 50-55 grams per 100 pound of body weight. The dietician at our local hospital told me to eat 20% more after surgery to help in rebuilding.
You can see the most recent recommendations from Mayo Clinic here:
https://www.mayoclinichealthsystem.org/hometown-health/speaking-of-health/are-you-getting-too-much-protein
I really think the biggest lesson I ever learned was "all things in moderation" - a yogurt smoothie with fruits and vegetables added sounds like it meets your dietary needs quite nicely. We use the bottles from supplemental protein drinks to portion out our smoothies and freeze them for snacks and light meals (paired with a small handful of nuts) when we travel.

Sue

It's true that many older adults don't get enough protein. I can't eat meat, so getting the right amount is awfully hard for me.

I add protein powder of various kinds to whatever I'm eating (as appropriate), and also things like nutritional yeast, although I can only have a little bit of that. But every little bit helps! I also like the Carnation Light Start Instant Breakfasts. I have pea protein powder to add to soups, and sugar free/low sugar vanilla and chocolate protein powders to add to milk for smoothies, along with yogurt as you do.