Vitamin D and Calcium Diet

Dt. MALLIKA GARG

(Clinical Dietician, M.Sc. in Food & Nutrition)

#VITAMIN D#AND#CALCIUM#RICH#FOODS

Calcium/Vitamin D: Adequate intake of calcium and vitamin D helps to prevent the loss of bone density. Lack of vitamin D prevents calcium absorption, which can lead to brittle bones and an increased risk for fractures. This condition is especially dangerous in person with PD, where falls are more common because of gait and balance impairment. Calcium can be obtain through low fat dairy products like milk, cheese and yogurt or soy milk, while vitamin D can be achieved through exposure to sunlight and by consuming fortified products like cereals and bread.

#VITAMIN D#RICH#FOODS:

A daily exposure of 5-15 minutes provides the necessary Vitamin D required by an individual. But there are very few food sources that provide Vitamin D.  They are:

·         FISH-preferably fatty fish eg: salmon, sardines, mackerel. 

       Tuna also contain a little amount of Vitamin D inspite it not being a fatty fish.

·         Cod fish liver oil- This is a very rich source of Vitamin D, a single tablespoon may contain about a 1000IU.

·         Butter and oil

·         Some varieties of mushrooms.

#Calcium Rich#food#stuffs:

An adult requirement of calcium is 1000mg. The food sources rich in calcium are:

·         Milk and milk products including yoghurt, cheese, cottage cheese, puddings.

·         Vegetables like broccoli, spinach, French beans, baked beans

·         Nuts like almonds, sesame seeds, walnut, hazelnut, ragi seeds

·         Fruits like figs, apricots and oranges to some extend.

·         Other foods like tofu, fish like salmon, sardines.

                 

                           

             MEAL PLAN

BED TEA:                               TEA- 1CUP

                                                BISCUIT-2

BREAKFAST                          MILK-1 GLASS

                                                DALIA/OATS/MUESLI/WHITEBREAD/IDLI-1 BOWL

                                                EGG/CHEESE/GRAM FLOUR-1/40GM

MID MORNING                      FRUIT-150-200GM 

   

LUNCH                                   SALAD-1 PLATE

CEREAL(RICE/CHAPATI-1 BOWL/2-3)

                                                DAL/FISH/PANEER-1BOWL/2PCS/40GM

                                                VEGETABLE-1 BOWL

                                                CURD-1 BOWL

EVENING TEA                       TEA -1 CUP/ORANGE JUICE-1 GLASS                               

                                                BISCUIT/LIGHT SNACK-2

PRE DINNER                          SOUP/FRUIT-1 BOWL/100GM

DINNER                                  SALAD-1 PLATE

CEREAL(RICE/CHAPATI-1 BOWL/2-3)

                                    DAL/FISH/PANEER-1BOWL/2PCS/40GM

                                                VEGETABLE-1 BOWL

                                                CURD-1 BOWL

POST DINNER                      MILK BASED DESSERT-1 BOWL