1. < Osteoporosis & Bone Health

Recipes for Osteoporosis

Posted by leeosteo @leeosteo, Feb 4, 2023

I understand that eating a balanced diet is the best thing to do for anyone with osteoporosis. However, I often struggle with what to eat for breakfast... short of eating a balanced salad. Any thoughts?

Interested in more discussions like this? Go to the Osteoporosis & Bone Health Support Group.

misu | @misu | Aug 12, 2023
In reply to @sueinmn "Mayo dieticians typically recommend 1.2 gr of protein per 1 kg of body weight for older..." + (show)
@sueinmn

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

Jump to this post

I'm a mental midget in math, so I was thrown when you switched from 'grams per kilogram' to 'grams per 100-pounds'. I wanted to calculate intake for my actual body weight and can't figure out how ... is there a chart I can look at? Also, is there an easy way to conceptualize 50 g of protein in foods that are sold in ounces?

REPLY
researchmaven | @researchmaven | Aug 12, 2023
In reply to @cookierockwell "It's true that many older adults don't get enough protein. I can't eat meat, so getting..." + (show)
@cookierockwell

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.

Jump to this post

I use pea protein powder isolate (plain) with many types of food (hot cereal, bread, lattes) . I have read that it has a very low amount of one amino acid and that same one is abundant in egg whites. So every time I eat the pea protein powder it is always with egg whites (powdered or fresh) -- or else I am only getting a fraction of the pea protein amount. Note I don't know if milk or other animal proteins can fill the gap or if egg whites are best.

REPLY
View MoreView Less
Please sign in or register to post a reply.