Seven-day Balanced Meal Plan to Improve Your Bone Health with Seven Bone-Strengthening Principles

Seven-day Balanced Meal Plan to Improve Your Bone Health with Seven Bone-Strengthening Principles

Find out which nutrients are important for your bone health and how we can help you boost yours!

Why your bone health is essential and how to improve it? 

Strong bones are needed to keep us on our feet to perform daily activities. You are at greater risk for pain and fracture without healthy bones, leading to other severe health conditions and injuries. Osteoporosis is a silent bone disease that happens with compromised bone health and shows no symptoms when it starts.   

Who is at risk?  

  1. Women in general
  2. Older adults
  3. Underweight and overweight individuals  
  4. Individuals with certain health conditions and medications  

Steps to take to improve bone health:

  • Ensure your diet is adequate in bone-building minerals like calcium, phosphorus, magnesium, potassium, and vitamins like vitamin D, K, C, and E. 
  • Maintain a healthy body weight
  • Talk to your doctor about your bone health and a possible bone density test
  • Purchase our 7-day bone health meal plan! Read on to find out what we offer
  • *Use coupon code BONE15 to receive a 15% discount to celebrate Mother’s day!

Our meal plan focuses on the following 7 bone-strengthening principles:

#1: Lose excess body weight if you are overweight!

Losing excess body weight can help ease pain and stress on the joints. Our meal plan is based on a balanced bone-healthy diet and comes with various calorie levels (1200kcal, 1400 kcal, 1600 kcal, 1800 kcal, 2000 kcal). You may choose one according to your caloric needs, and could also use the RMR Weight chart (provided in the packet) as a baseline.

 #2: Increase your bone density with adequate calcium, phosphorus, and Vitamin D!

Both calcium and phosphorus are codependent to support bone growth, bone development and reducing risk of fracture. Vitamin D further aids their absorption.

#3: Include magnesium-rich foods to prevent the onset of osteoporosis!

Bones and teeth contain 25% of the body’s magnesium which actively contributes to bone stabilization, growth, and mineralization. People with a higher intake of magnesium have a higher bone mineral density.

#4: High intake of potassium through the diet favors bone health! 

Potassium neutralizes the acid load in the body and reduces the loss of calcium from the bone, causing a beneficial effect on the bone mineral density, thereby lowering the risk of osteoporosis.

#5: Vitamin K plays a key role in bone health!

Vitamin K found in eggs, dairy products from grass-fed cows, and fermented foods, has been shown to improve bone health and reduce the risk of osteoporosis. This menu plan is balanced to provide anywhere between 220-340mcg of vitamin K.

#6: Vitamin C is important for healthy gums and healthy bones!

Vitamin C helps in the synthesis of collagen protein, which is essentially the foundation of bone mineralization. This meal plan exceeds vitamin C requirements (90-120mg/day) by providing around 180-290mg/day based on the calorie level.

 #7: Aim for adequate vitamin A in your diet!

Vitamin A plays a unique role in bone health unlike other vitamins. It is involved in influencing both the bone-building cells, as well as bone-breaking cells. Therefore, excess of vitamin A may reverse the beneficial effect and instead cause loss of bone mineral. Higher vitamin A has been related with fractures and lower bone density.

It’s not just a meal plan, it’s a whole e-book package!

In our meal-plan package, you will find further descriptions of the whats and hows of these nutrients are needed in your diet to prevent osteoporosis and how to maximize nutrient absorption to strengthen your bones.

Through our meal plan e-book, you will also be fully equipped with:

  • what to buy through our grocery list,
  • monitor your caloric intake by choosing any of our 5-calorie level meal plans,
  • Swap food items according to your personal preference using our My Bone Healthy Plate Exchange list,
  • Nutrient Analysis Reports for all five calorie levels, so you know what nutrients you get or need to get when you follow your choice of meal plan,
  • Get a free 30-minute consultation!

Get your copy of our Bone Health Meal Plan E-book here and check out our other healthy meal plans here!

Interested in our signature “My Plate to your Plate wellness workshop? Sign up here!

Note: This article was reviewed and edited by: Shraddha Chaubey, MS, RDN, LDN/CDN

Disclaimer: Please note that this page is not medical advice. This can only be used as general guidance to a healthy and balanced diet for your health and wellness. This food does not ensure an adequate or inadequate and safe level of intake for a single person. Please consult your health care provider and check out our Medical Nutrition Therapy services for the diet plan that is right for you!