Focus on whole foods that are plant-based. Your meals should be rich in fruits and leafy green vegetables. Make sure you consume a lot of whole grains, beans and legumes that will keep you satiated throughout the day. Limit the consummation of processed food and try avoiding them when possible.
Take a lot of calcium. Women are more endangered of developing osteoporosis than men so they should provide their bodies with a lot of calcium in order to maintain their bone healthy. Dairy products are good sources of calcium but the animal fat and protein they contain can enhance the bone loss. Women should consume plant-based calcium sources such as beans, broccoli, kale, Brussels spouts, and collard greens.
Limit the intake of protein. Protein is very important but women should not eat too much animal proteins (many diets recommend high protein intake). Excess protein consummation results in calcium loss which can cause osteoporosis.
Get enough iron. Most women don’t get enough amounts of iron. They also lose significant part of it during their menstruation. So women should provide their bodies with iron by consuming food rich in iron, such as lean red meat, dark poultry, lentils, spinach, almonds.
Limit the consummation of alcohol and caffeine. Women who consume more than two alcoholic drinks per day are more likely to develop osteoporosis. Caffeine interferes with the balance of hormones and enhances calcium loss. Women should not consume more than one glass of alcohol and one cup of caffeine per day.