As well as including bone building nutrients in your diet (you can read more about these here) a key element to keeping bones strong is to include an abundance of alkalising foods and avoid an excess of acid-forming foods.
Why? The body works hard to keep the pH of our blood within a tight range of around 7.4. When the pH level drops and becomes more acidic this excess acid is buffered by drawing alkalising minerals from the bone (eg calcium and magnesium). This lowers bone density, compromising bone strength and has been linked with increased fractures.
Excess acid also puts a burden on our kidneys as they excrete the excess load.
Generally animal proteins and grains (eg red meat, cheese, wheat) are regarded as acid-forming foods. Whereas vegetables, fruit, herbs and spices are alkalising.
It's all about balance
We can't avoid all acid-forming foods and nor do we want to. For example animal protein is acid-forming. However we need protein not only for muscle mass but protein is the building block of hormones, digestive enzymes and immune cells.
It's all about the balance and ensuring we eat enough alkalising foods to counterbalance the acid-forming foods.
Above is my Healthy Plate to make achieving this balance easier. Essentially your plate should comprise:
1/4 protein + 1/4 starchy carbohydrates +
1/2 non-starchy vegetables + 1-2 tbsp healthy fat
You can download the guide here . You might like to stick it on your fridge for easy reference.
If you're interested in learning more about the acid/alkaline nature of foods, the USDA (United States Department of Agriculture) developed a formula that calculates the acidifying effects of food when eaten, according to their levels of alkalising minerals and acidic producing proteins.
Based on this formula, a table was produced that provides the potential renal acid load (PRAL) of many foods. You can find a link for the PRAL table here. Please bear in mind this is not a diet but rather a tool to help you avoid an excessive acid-load.
Simple ways to make your meals more alkalising
- Serve steak on a bed of fresh baby spinach.
- Grate carrots, zucchinis and mushrooms into stews and casseroles.
- Top your meals with a handful of fresh herbs.
- Use lettuce leaves instead of wraps.
- Replace rice with cauliflower rice. You can find my easy recipe here.
- Use sliced zucchini or eggplant in lasagne instead of pasta sheets.
- Add 1/4 avocado and a handful of spinach to smoothies.
Cauliflower Pizza with Pesto, Bocconcini & Roasted Tomatoes gf
Download recipe here
By adding more vegetables into your day you'll be benefitting not only your bones but your overall vitality.
I hope this newsletter makes your healthy eating a little easier and tastier.
Wendy
Nutritionist & Caterer
0403 861 117
[email protected]
www.acutabovenutrition.com.au
