Diet Plan.docx

Diet plan for bone strength Consume plenty of calcium 1. Dairy products such as milk, cheese, and yogurt, which are very rich sources of calcium 2. Vegetable sources rich in calcium include turnips (shaljam), cabbage (band ghobi), black-eyed peas (black eyed lobia). 3. Fish like Canned sardines and canned salmon are a good source of calcium (the bones in these canned fish are meant to be eaten) Get plenty of vitamin D 1. Fatty fish, such as swordfish, salmon, tuna, and mackerel are the best sources of natural vitamin D (and also provide omega-3 fatty acids). Beef liver, cheese, some mushrooms, and egg yolks contain small amounts of vitamin D. 2. Spending time in the sunshine is another great way to get vitamin D. Eat foods with magnesium 1. Almonds, cashews, peanuts, and peanut butter. 2. Green leafy vegetables like spinach (palak). 3. Potatoes with their skins, and bananas. 4. Magnesium competes with calcium for absorption. If you have low calcium levels, magnesium may cause a calcium deficiency. However, if you get enough calcium in your diet, you probably don’t have to worry about these effects. Eat foods rich in B vitamins 1. Organ meats, such as liver and kidney. 2. Beef and other red meat. 3. Fish and dairy products. Get enough vitamin C 1. Citrus fruits and juices, red and green peppers, tomatoes, kiwifruit, strawberries. 2. Cabbage (band ghobi), cauliflower (phool ghobi), potatoes, spinach (palak), and pea.