Food guidelines for better bones at any age

Always try to buy local, fresh organic food in season.

	Whole grains
	Several servings to comprise 15-20% of diet. Brown rice, oats, corn, millet, barley, bu5ckwheat, amaranth, quinoa, wheat, teff, triticale, rye, buckwheat, spelt.
	Vegetables
	Low-Carb type: 3 to 4 cups a day. Try to include 1 cup of high calcium leafy greens such as collards, kale, dandelion, turnip greens, or bok choy. Other low carb vegetables include broccoli, carrots, spinach, lettuce, onions, celery, string beans, artichoke, summer squash, endive, cucumbers, asparagus, chard, peppers, parsley, sprouts, tomatoes, sea vegetables, etc.
	Vegetables
	High-Carb type: 1 to 2 servings a day. Potatoes, yams, sweet potatoes, parsnips, winter squash, turnips, etc.
	Dried beans (legumes)
	1 or more servings a day. Split peas, lentils, kidney beans, navy beans, chickpeas, aduki beans, black beans, white beans, mung beans, soy beans, tofu, etc.
	Meat
	Limit to one 4-5 oz. serving a day. Fish is preferable, fresh lean meats acceptable in moderation.
	Dairy
	0-3 servings as tolerated. Yogurt is the most easily digestible and a preferred form of dairy.
	Fruits
	2-4 per day (use fresh fruits in season whenever possible).
	Essentials fats
	3-4 teaspoons cold-pressed or expeller pressed vegetable oils, especially flax seed, olive and coconut. Refrigerate all oils. High temperature cooking destroys their value.
	Nuts and seeds
	A small amount of fresh, unsalted nuts and seeds if desired. Home roasted sunflower, sesame, or pumpkin seeds make an excellent snack or garnish.
	Water
	8 glasses a day. Hot water is best for digestion and detoxification purposes. Ginger tea and lemon water are also excellent. Purified or mineral or spring water is preferred.