Osteoporosis Food List Printable

Name: Bone Health Food List Printable
Brand: Sorted Templates
SKU: ST-0190
Price: 2.50 USD
Availability: InStock

Overview

Strong bones need calcium, vitamin D and enough protein, and a few everyday habits work against them. This printable sorts foods into bone-friendly, in moderation and limit, from dairy, canned fish with bones and leafy greens to salty foods, colas and heavy drinking.

A second page lists calcium by the portion, with milligrams per serving for the foods with the most, plus the daily calcium and vitamin D targets from the Bone Health & Osteoporosis Foundation. Track your day in the calcium and vitamin D log.

Three columns
Bone-friendly, in moderation and limit.
Calcium by the portion
Milligrams per serving, at a glance.
Daily targets
Calcium and vitamin D by age.
Calcium log
Add up calcium from your meals.

What's inside

Food lists
Bone health food list plus calcium by the portion and daily targets, with food icons
Swaps
Ten simple swaps, like milk for cola
Shopping
Grocery list by aisle (pre-filled and blank) and pantry staples
Swaps
A simple swaps chart for everyday foods
Meal planning
7 days of meal ideas, a weekly meal planner and a meal prep checklist
Journal and log
Two food journal pages and a calcium and vitamin D log

How it works

1
Buy on Etsy, then download the PDF for your paper size from your Etsy Purchases page.
2
Print at 100% / actual size, or import the PDF into GoodNotes, Notability, Xodo or any PDF app.
3
Stick the list on the fridge and plan your week. Everything is undated, so reprint pages any time.

Good to know

Digital download: nothing is shipped
Personal use license: please don't share or resell the files
Colors may look slightly different when printed
A general guide, not medical advice: check with your doctor or dietitian for your own needs.
If you have osteoporosis or osteopenia, follow your doctor's advice about supplements and medicine

Questions

How much calcium do I need a day?

The Bone Health & Osteoporosis Foundation recommends 1,000 mg for women 50 and younger and men 70 and younger, and 1,200 mg for women 51 and older and men 71 and older, from food and supplements together.

Which foods have the most calcium?

Dairy like milk, yogurt and cheese, canned sardines and salmon with the bones, calcium-set tofu, fortified plant milks and juice, and greens like collards and kale.

Does spinach count?

Spinach has calcium, but it's high in oxalates, so the body doesn't absorb much of it. Kale, bok choy and collard greens are better choices.

Can I use it on my iPad?

Yes. Import the PDF into GoodNotes, Notability, Xodo or any PDF app. The index and section tabs are clickable, so you can tap to jump between sections.

Will I get a printed copy in the mail?

No. It's a digital download. You print the pages yourself at home or at a print shop, or use them on a tablet.

How it's made: designed by Sorted Templates. We use AI tools to help draft text and lay out pages, and every page is reviewed and edited by us before it's listed. Lifestyle and mockup images may be AI-generated or AI-edited; the page previews show the actual files.