Osteoporosis doesn’t happen to every senior, but there is a risk. Even if your mom or dad doesn’t have osteoporosis, their bones may be weakening. This is a problem as it increases the risk of a bone fracture during a fall.
Dietary changes can help keep the bones healthier. These foods are important when it comes to bone strength. The Food and Nutrition Board recommends that older adults get 1,200 mg of calcium each day. Men who are not yet 71 can reduce that to 1,000 mg. It’s still important to focus the diet on foods that ensure you’re getting enough calcium.
Sardines
Canned sardines have a lot of calcium. Three ounces contains 325 mg. If you buy your parents a loaf of calcium-fortified bread and spread the sardines on toast, you’ll add additional calcium to that.
Enriched white bread may not be the best choice when it comes to grains and fiber, but it does have just over 70 mg per slice. Whole wheat bread is lower, but it still has 30 mg per slice.
Cheese
Some cheeses are better than others at providing enough calcium. One and a half ounces of skim mozzarella cheese has just over 330 mg. Cheddar is slightly lower at just over 300 mg.
If your mom and dad like cottage cheese, a one-cup serving has almost 140 mg of calcium. Top that with three ounces of canned salmon and you add another 180 mg.
Yogurt
A six-ounce fruit yogurt cup has about 258 mg of calcium. Even better, add a cup of plain yogurt to a smoothie and that’s about 415 mg. Add a tablespoon of chia seeds and another 80 mg or so is added. That can get your parents’ day off to a good start when it comes to calcium intake.
Vegetables
Some vegetables have calcium. If your mom and dad like turnip greens, a cup of boiled turnip greens has almost 100 mg. Kale also has calcium though it’s lower by about 5 mg. Bok choy cabbage has approximately 75 mg. Broccoli doesn’t have as much at just over 20 mg, but it’s still some added calcium that can help boost the daily intake.
Ask your mom about having caregivers helping her with meals. If she’s fractured a bone and can’t stand for long, it can be hard to make a healthy meal. Caregivers can do this for her.
She may be ready to have someone else cooking meals, chopping up ingredients, and cleaning the kitchen after. The sooner you make the arrangements, the more peace of mind your family has.
If you or an aging loved-one is considering Caregiver in Madison, WI please contact the caring staff at Agape Senior Services Madison today. (608) 841-1004
Sources:
https://ods.od.nih.gov/factsheets/Calcium-HealthProfessional/
