Smart Meal Plans for BONE HEALTHY / OSTEOPOROSIS

Smart Meal Plans for a BONE HEALTHY / OSTEOPOROSIS

Food plays a key role in the prevention and control of osteoporosis. These dedicated meal plans are designed to prevent and slow down bone loss and osteoporosis.  

These same meal plans are also appropriate for people aged 50 or more, who have no osteoporosis problems but just want to eat healthy, considering the specific needs of their age group, including keeping their bones healthy.

The meal plans are based on the Mediterranean diet, use a maximum of natural (unprocessed) foods, and meet all nutritional recommendations from the following respected sources:

  • Osteoporosis Canada
  • Good Nutrition for a Healthy Menopause, by Louise Lambert-Lagacé (Canada)
  • National Osteoporosis Foundation (NOF) (USA)
  • International Osteoporosis Foundation (IOF)
  • Health Canada's Food Guide
  • Ostéoporose: diète spéciale, PasseportSanté.net (Canada; in French)

Last but not least, these Meal Plans are updated every week to take advantage of seasonal produce and Flyer specials from your preferred local grocery stores.

N.B. Consult your Doctor if you have a medical condition. We also recommend that you consult a Registered Dietitian and tell her/him that you follow the SOSCuisine Meal Plans.

Each week you will receive:

Each week you will receive
Your menu for the week, balanced and tailored to your needs (calorie level and servings)
Fast, easy and delicious recipes for the entire 7-day menu
A matching grocery list, based on the current Flyer Specials at your preferred local supermarkets
A step-by-step action plan to help you save time in the kitchen
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View an example of a 7-day menu.

Why are these Meal Plans SMART?

Why are these Meal Plans smart?
Einstein

Our Meal Plans are smart because they ensure, week after week, that you will:

  • eat what is BEST to prevent and slow down bone loss and osteoporosis
  • ENJOY eating
  • take advantage of the BEST BUYs at your preferred grocery stores

Also, you'll be able to choose freely, and as often as you want, the calorie level (1,800 or 2,100 calories) and the number of people(1, 2, 3, or 4). The quantity of each ingredient will then be automatically adjusted in the recipes and in the grocery list.

To find out what foods you will be getting in your meal plans, watch this video:

Why SOS Cuisine?

The recommendations for HEALTHY BONES consist of 35 nutritional targets that must be attained every day.

Creating meal plans to meet these recommendations without assistance is difficult. Doing it week after week is even more so. That's where we come in, with our unique technology and our team of Dietitians.

SOUNDS COMPLICATED? Not with SOS Cuisine!

We provide you with meal plans that satisfy all the applicable nutritional recommendations, along with the recipes, which are quick and easy to prepare. You will be able to enjoy your food without any worries!

Why Meal Plans instead of just recipes?

Since the nutritional recommendations relate to daily and weekly intakes, it is not sufficient to look for 'Bone Healthy recipes'.

Properly balanced Meal Plans are the only effective way to ensure that all nutritional recommendations are met. This is what you get week after week with SOS Cuisine. This way, you have support and you're not alone.

And your entire family benefits from a healthy lifestyle, because our Bone Healthy Meal Plans are balanced and appropriate for everyone.

Nutrition Info

The most recent recommendations(1,2,3,4,5,6) for osteoporosis consist of 35 nutritional targets that must be attained day after day, so as to prevent bone loss and slow down osteoporosis.

These 35 targets can be grouped as follows:

  • Proper daily calorie intake, to promote the achievement and maintenance of a healthy weight. We offer 2 caloric levels to best meet your needs: 1,800 and 2,100 calories per day.
  • Optimal intake of vitamins and minerals, especially sodium and calcium
  • Optimal intake of carbs, including fiber, fats and proteins
  • Optimal intake of good fats (poly- and monounsaturated) and optimal omega-6 / omega-3 ratio
  • No trans fat, and limited amounts of saturated fats and added/concentrated sugars
  • Appropriate number of servings of the 4 food groups of Canada's Food Guide:
    • Vegetables and Fruit, including 1 serving of dark green vegetables and 1 serving of orange vegetables every day
    • Grain products, including a majority of whole grain products
    • Low-fat milk and alternatives
    • Meat and alternatives, including fish
  • Adequate intake of foods that are specifically recommended (fat fish, high in polyphenol foods, etc.)
  • Adequate intake of foods that need to be limited (coffee, alcohol, sweets, soft drinks, etc.)

 

The following table shows that our Bone Healthy Meal Plans have consistently met the nutritional recommendations since their launch, on October 28th, 2010.

 

Indices de conformité

professionnel santé * Are you a health professional?
Please contact us to have more information on our meal plans.

 

References:

  1. Osteoporosis Canada. Nutrition, accessed on September 7th, 2011
  2. International Osteoporosis Foundation (IOF). Nutrition , accessed on September 7th, 2011
  3. National Osteoporosis Foundation (NOF)(USA). How the Foods You Eat Affect Your Bones, accessed on September 7th, 2011
  4. LAMBERT-LAGACÉ, Louise (Canada). Good Nutrition for a Healthy Menopause, Fitzhenry & Whiteside Publishers, 2002, 164 p.
  5. Health Canada's Eating Well with Canada's Food Guide , January 7th 2008
  6. PasseportSanté.net (Canada). Ostéoporose: diète spéciale, June 2011 (in French)

Important advice and useful tips

important
  • Regular active weight-bearing exercise is essential to protect your bones.
  • Drink enough fluids, i.e. 1 to 2 liters/quarts each day, including water, milk, soup, tea, coffee, juice, etc., distributed throughout the day.
  • Osteoporosis Canada's new guidelines (July 2010) recommend daily vitamin D supplements of :
    • 400 to 1000 IU for adults under age 50 without osteoporosis or conditions affecting vitamin D absorption
    • 800 to 2000 IU for adults over 50
    • at least 800 IU for all adults with osteoporosis.
    • Consult your health care provider to find out which supplement is best for you.
attention
  • Limit your intake of carbonated and caffeine-containing beverages (coffee, tea, soft drinks, energy drinks, etc.), which inhibit the absorption of calcium.
  • Be careful about drinking alcohol. Alcohol slows reflexes and may cause confusion, dizziness or disorientation. Too much alcohol can also cause bone loss.
  • For people who need added supplementation to reach optimal vitamin D levels, doses up to the current "tolerable upper intake level" (2000 IU) are safely taken without medical supervision. Doses above that require medical supervision.
to avoid
  • Even if exercise is essential to a healthy lifestyle, avoid options such as jogging, which jars the spine and puts you at risk of injury.

Consult your Doctor if you have a medical condition. We also recommend that you consult a Registered Dietitian and tell her/him that you follow the SOSCuisine Meal Plans.

How much does it cost?

  • $95.40/year (i.e. $7.95/month, save $24)
    Will recur yearly until cancelled
  • $9.95/month
    Will recur monthly until cancelled

N.B. If you reside in Europe, the prices are respectively 95.40€/year and 9.95€/month.


Satisfaction guaranteed
Your subscription will pay for itself quickly, as our Meal Plans allow you to save money by:
  • buying no more food than you need
  • avoiding food wastage
See the FAQ about subscriptions and plans

 

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View an example of a 7-day menu.

FAQ

Why should I trust the menus? Are they checked by a dietitian?
All the nutrition content of the website, including the information on this page as well as all meal plans, are checked and approved by our nutrition team, led by Danielle Lamontagne, R.D.
What is the difference between canola oil and olive oil? Why do certain recipes use one rather than the other?
Differences between olive oil and canola oil lie in their composition, heat resistance levels, taste and cost. Even though both of these oils are rich in monounsaturated fats (excellent for cardiovascular health), canola oil contains about 10 times more omega-3 than olive oil. Also, both of these oils can be used in cooking but olive oil loses its aroma when heated. The neutral taste and lower cost of canola oil make it an excellent choice for everyday cooking as well as for baking. But cold-pressed extra-virgin olive oil tastes simply divine!
I see 'crispbread' in my menu. What is it and where can I buy it ?
Crispbread is a type of crackerbread from rye, rich in fiber and low in fat, salt and sugar. The most common brands are: Ryvita, Ry-Krip and Wasabröd. You'll find them in the crackers section at your grocery store.
I really like your weekly meal plans but I would like to know what to drink?

Water is by far the best choice. Add a slice of lime or a few drops of lemon juice in it to give a little punch. It is also possible to have wine or fruit juice but remember, each glass represents an extra 100 kcal. Also, in order to benefit from the cardioprotective effects of red wine, women can consume, at most, 1 glass per day and maximum 2 for the men. In the morning, tea or coffee can be added to your menu without exceeding 2 to 3 cups of filtered coffee or quarter-cup servings of expresso per day.

See Also:
There's no microwave oven at my workplace. How can I find substitute meals that I won't need to warm up ?
You can use the "Swap Meal" button (blue double arrow icon) in your menu, or use the Advanced Recipe Search to find exactly the Lunch Box recipes that you want.
I don't like peanut butter, but it is often a part of breakfast. What can I replace it with?
Peanut butter is a good source of protein that sustains one's appetite in the morning. It can be replaced by cheese, almond or some other nut-based butter or even by hummus. Unfortunately, jams and sweet spreads are neither as nutritional nor as satiating.
While consulting the sample meal plan, I noticed that certain recipes recur more than once in the same week. Will the meal plan that I'm going to buy also be like this?
Yes! Some recipes (ex. soups, stews, etc) are repeated during the week in order to reduce the time spent in the kitchen. This way, you also get to prioritize certain fresh food items, with minimal waste. In other words, these repetitions are based on practical and economic reasons. They offer a good trade-off between variety and effort. And don't forget: you can always swap meals to get more - or less - variety.
I don't like eating my meal in the form of a sandwich or burger. Is it the same if I eat my meatball, slices of bread, lettuce and tomato separately?
It is OK to break down your burger into separate food items. The nutritional values remain the same and, once they have been consumed, the foods will interact in the same way as if they had been eaten in a same mouthful. Find your preferred technique and enjoy!
Why do we often have carrots and celery for SNACK?
Vegetables are very dense in nutrients while being low in calories and easy to carry. To bring carrots for snack is an easy way to get your daily serving of orange vegetable. Slices of red and green peppers, sugar snaps, French beans, broccoli, cherry tomatoes, and slices of cucumber are all excellent alternatives. Remember, bright and varied colors is the key.
Why do we find white bread in the meal plans? Brown bread is higher in fiber and I thought one had to avoid white bread.
It is true that whole grain brown bread is richer in fiber than white bread. However, as our meal plans are based on the Mediterranean diet, they include plenty of fruits, vegetables, nuts and legumes, so that the daily fiber needs are fully met. Excessive intake of fiber can make bowel movements too fast and prevent adequate absorption of nutrients. In other words, with our meal plans, you are sure to get the right amount of all nutrients - never too little nor too much!

 

Simplify your life and subscribe to our BONE HEALTHY / OSTEOPOROSIS Meal Plan.


Note: We remind you to read our Medical Disclaimer.

Page last updated on 2013-04-24 @ 14:31

Testimonials

"I'd like to thank you for helping me keeping in shape with your Bone Healthy menu. The recipes are tasty and easy to make. I always thought that fish was difficult to cook and would only eat it in restaurants, but since I discovered how fast it is to prepare, I am now serving it to all my guests. Bravo et merci."

Maureen C.
Ottawa, ON, Canada

"I discovered new recipes, it's a joy to see what awaits me in my weekly menu. You taught me how to stay focused with my grocery shopping, and gave me good cooking tips... In short, thank you for this great service."

Diane-Andrée B.
Trois-Rivières, QC, Canada

Watercress Soup Salmon with a Spicy Crust Beef-Stuffed Peppers