Bone Loss Quiz

Net bone loss is prevented when calcium (Ca) intake is 30% higher than phosphorus (P) intake, provided daily P intake does not rise above approximately 700 mg or 10 mg/ kilogram bodyweight. It is difficult to judge if your diet will prevent bone loss without measuring Ca and P intake and calculating the Ca:P ratio. A ratio below 1.3:1 will begin to allow net bone loss, as will a P intake over ~700 mg, regardless of Ca intake. Use this Diet Analyzer to measure Ca and P intake and Ca:P ratio.

1. Here are three vegan diets with similar calcium levels. Using the Diet Analyzer, calculate which of these diets will cause net bone loss due to poor Ca:P ratios.

Diet A:	Diet B:	Diet C:
100 g Almonds 300 g Bananas 200 g Broccoli 600 g Cantaloupe 100 g Cucumber 300 g Grapes 225 g Romaine	200 g Cauliflower 100 g Dried Figs 300 g Peaches 50 g Pine Nuts 200 g Spinach 200 g Strawberries 50 g Sunflower Seeds 200 g Sweet Red Pepper 200 g Tomatoes 200 g Zucchini	300 g Apple 100 g Avocado 115 g Celery 100 g Collards 100 g Dates 50 g Macadamia nuts 300 g Papaya 300 g Pear 300 g Pineapple

2. Here are two more vegan diets with different amounts of the same foods. Calculate which diet will cause net bone loss.

Diet A:	Diet B:
100 g Almonds 300 g Broccoli 100 g Dried Figs 250 g Kale 500 g Oranges 500 g Pineapple 300 g Romaine	85 g Almonds 25 g Broccoli 25 g Dried Figs 200 g Kale 260 g Oranges 300 g Pineapple 50 g Romaine

3. You've eaten beyond your phosphorus allowance for the day. Which is the BEST course of action:

Eat more high-calcium kale and oranges.

Eat low-phosphorus apples and macadamia nuts.

Fast.

Click for Answers.

Back to How Dairy Products Cause Osteoporosis