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Free One-Page Printable
Just Diagnosed? Start With What’s on Your Plate
My free Calcium and Protein Cheat Sheet: daily targets, the best food sources, and four foods that give you both. One page, made for the fridge.
By Lisa Pocius, MD · physician and osteoporosis patient
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Educational information, not medical advice. Talk to your physician or other healthcare provider about what's right for you.
What's on the page
Daily targets for calcium (1,200 mg), protein, and vitamin D at a glance
Four powerhouse foods that deliver meaningful calcium and protein in a single serving
Twelve top calcium foods with realistic serving sizes, from dairy to plant-based
Twelve top protein foods across meat, fish, dairy, legumes, and eggs
The gotchas most guides skip: the 500 mg absorption cap, why spinach isn't the calcium hero you think, and why plant milks vary so much
Who this is for
If you've been told to eat more calcium or more protein and you're staring at a grocery list wondering where to start, this is the page I wish I'd had when I was diagnosed. It pulls the food tables from Chapter 8 of my book into one printable sheet you can stick on the fridge.
It works for you if you've got osteoporosis or osteopenia, if a parent or spouse does, or if you're just trying to eat in a way that protects your skeleton for the decades ahead.
About the author
I spent ten years in family practice before I fell in my own front yard at 55 and fractured four vertebrae. The diagnosis of osteoporosis came afterward, and so did the discovery of how much the textbook leaves out. I wrote Osteoporosis: The Book I Wish I'd Had When I Was Diagnosed for the person sitting where I sat.
