Free companion tools for The Everyday Osteoporosis Diet Cookbook for Seniors. Nothing to sign up for. Nothing to buy. Nothing to install.
Tick the recipes you want. The kit prints them as full color cards, one to a page, with the photograph, the ingredients, the steps and all nine nutrition numbers. Put them on the counter, or in a folder, or on the front of the refrigerator.
On a computer the print window has a choice called Save as PDF. That gives you a file instead of paper.
The same recipes you ticked above, turned into one list. Quantities are added together, so two recipes that both want white beans become one line. The list is sorted the way a supermarket is laid out, so you walk it once.
Two notes. Quantities for greens are cooked cups, and a 10 oz bag of frozen chopped greens is about two cooked cups. Things you buy whole, onions, lemons, eggs, are rounded up, because half an onion is not a thing you can buy.
Most people leave an appointment realizing afterwards what they meant to ask. This is one page. Fill in what you can at the kitchen table, print it, and take it with you.
It is a piece of paper, not medical advice. Nothing on it is tailored to you, and no sheet can be.
Three numbers. Print this, or copy them onto an index card and tape it inside a kitchen cupboard.
1,200 mg a day
The recommended dietary allowance for women over 50 and for everyone over 70. The upper limit from all sources together is 2,000 mg a day.
Your weight in pounds, divided by two
A close enough version of 1.0 to 1.2 grams per kilogram. 150 pounds is about 75 grams a day.
800 IU a day
From food, a supplement, or both. If your level has been tested, your clinician's number replaces this one.
Three calcium foods a day, one green, and protein at every meal.
A calcium food is anything on this list. Each one carries roughly 300 mg.
The same list that is in the back of the book, 117 foods, searchable.
| Food | Portion | Calcium | % of 1,200 | Protein | Vitamin D |
|---|
Figures from the United States Department of Agriculture FoodData Central database, rounded. Fortified foods vary by brand, so the label on the carton beats this table. Spinach and beets are high in oxalate, which binds their own calcium into a form the gut cannot absorb. Both are good vegetables. Neither is a calcium food.
Food is half of this. The movement card is three things you can do beside the kitchen counter, with no equipment and nothing to join: the chair stand, the one-leg stand and the loaded walk. It prints on one page, with a week of boxes to tick and the two cautions that matter when a spine is fragile.
The plan from Part Two, with the numbers under each day. Recipe numbers refer to the book.