History provides key insights for a modern healthy bones diet. Our ancestral diet was nutrient dense-rich in vitamins, minerals, phyto-compounds, omega-3 fatty acids and protein. This balanced diet provided sufficient alkaline-forming foods to buffer the acids produced as a by-product of eating lots of animal flesh. Ancestral bones, it appears, were only infrequently sacrificed in order to maintain critical systemic pH balance. Following our ancestors' lead, a healthy bones diet should be nutrient rich and contain:
Fruits in a variety of colors 4-6 serving a day (one serving equals one fruit).
Vegetables of low and medium starch content (in a variety of colors) 2-4 cups mostly cooked vegetables, 1-2 cups raw leafy salad vegetables.
Grains/High-Starch Root Crops 7-8 servings a day (one serving equals one slice whole-grain bread,1 1/4-2 cup dry or hot cereal or 1 1/4- 2 cups cooked rice, other grain or pasta).
Protein (fish, poultry, meat, eggs) 2 or fewer servings a day.
Nuts, Seeds, and Dried Beans 1-2 servings. If you do not eat meat, include one or two servings of beans a day.
Fats and Oils 2-4 servings a day. One serving equals 1 teaspoon vegetable oil or butter, 1 tablespoon salad dressing or 1 tablespoon cod liver or flax seed oil. Include 500-1,000 mg Omega-3 oil.
Fermented foods A daily serving of 1 cup yogurt or kefir or 2-3 oz. tempeh or sauerkraut. Use pickled vegetables, umeboshi plums or miso as condiments.
Wholesome Sweets 3-5 times per week (one serving equals 2 small whole grain cookies.
As near as possible, today's healthy bones diet should include adequate amounts of all the key bone-building nutrients, at least 64 ounces of water, and a 15 minutes 'serving' of sunlight to maintain internal vitamin D production.
Please contact Keppi for a full menu of meals and snacks. Thank you.
Authors- Peggy M. Goulding, Ph.D and Shelda L.K. Hudson, RN, BSN, PHN National Center of Continuing Education.
Fruits in a variety of colors 4-6 serving a day (one serving equals one fruit).
Vegetables of low and medium starch content (in a variety of colors) 2-4 cups mostly cooked vegetables, 1-2 cups raw leafy salad vegetables.
Grains/High-Starch Root Crops 7-8 servings a day (one serving equals one slice whole-grain bread,1 1/4-2 cup dry or hot cereal or 1 1/4- 2 cups cooked rice, other grain or pasta).
Protein (fish, poultry, meat, eggs) 2 or fewer servings a day.
Nuts, Seeds, and Dried Beans 1-2 servings. If you do not eat meat, include one or two servings of beans a day.
Fats and Oils 2-4 servings a day. One serving equals 1 teaspoon vegetable oil or butter, 1 tablespoon salad dressing or 1 tablespoon cod liver or flax seed oil. Include 500-1,000 mg Omega-3 oil.
Fermented foods A daily serving of 1 cup yogurt or kefir or 2-3 oz. tempeh or sauerkraut. Use pickled vegetables, umeboshi plums or miso as condiments.
Wholesome Sweets 3-5 times per week (one serving equals 2 small whole grain cookies.
As near as possible, today's healthy bones diet should include adequate amounts of all the key bone-building nutrients, at least 64 ounces of water, and a 15 minutes 'serving' of sunlight to maintain internal vitamin D production.
Please contact Keppi for a full menu of meals and snacks. Thank you.
Authors- Peggy M. Goulding, Ph.D and Shelda L.K. Hudson, RN, BSN, PHN National Center of Continuing Education.
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