Early Morning | : | 1 tsp of flax seeds |
Morning Tea | : | Weak tea with 2 Marie biscuits |
Breakfast | : | 1 stuffed chapatti with ½ cup of low fat curd/ 1 cup of oat meal and 1 apple |
Mid-Morning | : | 1 cup sprouts |
Lunch | : | 1 cup loia/Rajma/chana/soya, 2 thin chapattis/1 cup vegetable raitha |
Evening Tea | : | 1 cup mixed fruit yogurt with 2 walnuts |
Late Evening | : | 1 cup vegetable juice |
Dinner | : | 70-100gms of fish curry/any whole pulse/2 thin chapattis/1/2 cup of vegetale/1 cup of salad |
Sleeping time | : | 1 fruit./1/2 cup of low fat milk. |
» Eat plenty of foods rich in Ca and Vit-D,good sources of which are roccoli,green leafy vegetales,soy eans,wheat germ,salmon,sardines(with ones),shrimp and tofu.
» Include low-fat milk, yogurt and cheese and enhance the diet with Ca-fortified juices and cereals.
» Include onions, garlic, eggs in your diet as these foods contain sulfur, which is needed for healthy foods.
» Soy foods are helpful as they are rich in phytoestrogens, which may help substitute the loss of estrogen in women entering menopause.
» Certain foods can interfere with Ca asorption, consuming excessive protein, sodium and caffeine will increase urinary excretion of Ca.
» Foods rich in oxalates(spinach,eetgreens),ind the Ca .
» According to National Osteoporosis foundation, its est to consume any foods with oxalates and phytates at least an hour before or two hour after eating Ca rich foods.
» Avoid sugar and salt and limit the amount of citrus fruits and tomatoes as these foods may inhibit calcium uptake.