As we age, slower production of new bones and hormonal changes such as menopause cause us to lose bone density.
Bone loss can be slowed down and in some cases even reversed by weight lifting and taking supplements but it is also important to watch your diet.
Incorporate foods that are rich in calcium, zinc, magnesium and vitamins D and K. You also want to eat a diet high in protein. Avoid consuming salty foods, alcohol, caffeine and excess vitamin A. Beans and legumes should be eaten in moderation as they can affect your body’s ability to absorb calcium.
A typical day’s meal plan would be:
Breakfast: Fortified cereals with skimmed milk and a glass of fortified orange juice
Lunch: Poached egg on whole grain toast with grilled mushrooms
Dinner: Grilled salmon with sweet potato and spinach
Snacks: Almonds, pawpaw and pineapple, cheese and yoghurt