Senior Osteoporosis Diet
Log these numbers in NYUS. NYUS builds a workout plan and an Indian-food diet plan from your goal, body, schedule and food preferences.
Try NYUS free on Android🎯 Bone-Supportive Nutrition For Osteoporosis/Osteopenia🍽️ Asian, Mediterranean🥗 Non_veg🔥 1800 kcal💪 90g protein
About this meal
| Meal | Food | Portion | kcal | P | C | F |
|---|---|---|---|---|---|---|
| Breakfast | Calcium-fortified yogurt + oats + chia + figs + almonds | 200g + 50g + 10g + 2 + 15g | 460 | 22 | 60 | 14 |
| Snack | Cheese cubes + dried apricots + walnuts | 30g + 30g + 15g | 250 | 9 | 28 | 14 |
| Lunch | Salmon (with bones) + leafy greens + quinoa + tahini | 150g + 200g kale + 80g + 15g | 480 | 38 | 40 | 20 |
| Snack | Greek yogurt + flax + berries | 150g + 8g + 80g | 220 | 18 | 20 | 6 |
| Dinner | Tofu + bok choy + brown rice + sesame seeds + olive oil | 180g + 200g + 100g + 10g + 10g | 460 | 30 | 45 | 18 |
| Bedtime | Calcium-fortified milk + 1 fig | 200ml + 1 | 130 | 8 | 22 | 3 |
| Total | 2000 | 125 | 215 | 75 |
Calcium 1200 mg/day from food first (dairy, sardines, kale, fortified),Vitamin D 1000–2000 IU; vitamin K2 100–200 mcg supports bone deposition,Protein 1.0–1.2 g/kg — protein supports bone, not detracts (myth)
Why these macros matter
Hitting 90g of protein at 1800 kcal makes this an easy win for bone-supportive nutrition for osteoporosis/osteopenia. The hard part is doing it consistently — that's where the app earns its keep.
Hit it automatically with NYUS
NYUS plans meals like this around your calorie and protein targets, swaps any dish in three taps to fit what you actually want to eat, and keeps your day's macros on track without manual counting.