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Calorie ranges 1300 to 2100
Maximum bone loss occurs as early as the mid thirties. After
that we begin to slowly lose bone density and/or bone strength.
The “Bone Health” Templates are on the cutting-edge of current
research being done in the areas of bone strength and the
prevention of osteoporosis. The nutritional goals in maximizing
bone mass and minimizing bone loss include adequate intakes of
calcium, vitamin D, magnesium, phosphorus, vitamin C, vitamin A,
manganese, copper, iron, zinc and unsaturated fatty acids. These
menus include foods such as dairy products, fruits, vegetables,
whole-grains, nuts and meats that are rich in all of these
essential nutrients. Other important nutritional bone health
goals that these Templates include are limited amounts of
sodium, limited amounts of caffeine and an adequate intake of
protein. Ongoing studies are linking vitamin K and vitamin B12
to the prevention of hip fractures and to the strengthening of
bones. These menus include foods such as dark green leafy
vegetables, whole grains, dairy foods, fish, beef, and eggs that
are rich in both these important vitamins. In addition, these
menus include isoflavones from soy foods, which are believed to
help prevent osteoporosis and benefit bone health. Soyfoods and
flaxseed are also excellent sources of phytoestrogens.
Phytoestrogens are known as plant chemicals and have been shown
to either directly or indirectly impact bone turnover. |