BistroMD Health Library

Get excited about reading again with fun and interesting tips from our experts, including The M.D., our dietitians, and our fitness expert. In our health library, you will find all of the information you need to achieve your goals of making a healthy lifestyle change. So, start reading and start losing!


Get excited about nutrition, and learn as you go with these information-packed resources on a wide variety of nutrition-centric topics! Our bistroMD experts review the importance of the macronutrients protein, fat, and carbohydrates, as well as how to make them work most efficiently for you.

How a Mediterranean Diet Can Help Manage Osteoporosis

The Benefits of a Mediterranean diet are renowned in reducing metabolism syndrome, reducing the risk of heart disease and prevention of other health conditions. New studies have even shown that following a Mediterranean diet can even help manage osteoporosis and prevent against bone loss!


The Mediterranean diet benefits are renowned, including reversing metabolic syndrome and reducing the risks of heart disease, Alzheimer's disease, and cancer.

And according to novel evidence, the diet is extending its advantageous repertoire…

Eating a Mediterranean diet has shown to help manage osteoporosis and prevent against bone loss!

What Is the Mediterranean Diet?

The Mediterranean diet encourages whole, plant-based foods and healthy fat sources, particularly monounsaturated fats and omega-3 fatty acids.

A further breakdown includes whole grains, fruits and veggies, legumes, nuts and seeds, olive and canola oils, and fresh herbs and spices.

The diet also supports fish and lean poultry at least twice a week, dairy products and red wine in moderation, and a low consumption of red meats.

Beyond the diet itself, a Mediterranean lifestyle also encourages eating meals with family and friends, along with being active on a regular basis.

But, What Is Osteoporosis?

Osteoporosis is a condition in which bones become weak and brittle and increasing the risk of fractures and falls. According to the International Osteoporosis Foundation (IOF), 1 in 3 women over age 50 will experience osteoporotic fractures, as will 1 in 5 men aged over 50 worldwide. Furthermore, women over 45 years of age, osteoporosis accounts for more days spent in hospital than many other diseases, including diabetes, myocardial infarction and breast cancer.

Preventative measures to offset osteoporosis risk include an adequate calcium and vitamin D intake, weight-bearing activities, and cessation of smoking and heavy drinking. So, what is the link between a Mediterranean diet and osteoporosis?

Furthermore, new research shows sticking to a Mediterranean-style diet rich in fruit, vegetables, nuts, unrefined cereals, olive oil, and fish can reduce hip bone loss within just 12 months!

The Bone-Strengthening Research

According to the official University of East Anglia's Press Release, the study is the first long-term, pan-European clinical trial examining the impact of a Mediterranean diet on bone health in older adults.

More than 1,000 people aged between 65 and 79 took were randomized into two groups, one group who followed a Mediterranean diet and a control group who did not:

• Mediterranean Diet Group
Followers of the Mediterranean diet increased their intake of fruits, vegetables, nuts, unrefined cereals, olive oil, and fish, consumed small quantities of dairy products and meat, and had a moderate alcohol intake.

• Control Group
The participants in the control group were provided with foods such as olive oil and whole meal pasta (to encourage them to stick to the diet) and were given a small vitamin D supplement, which helped to even out the effects of varying sunlight on vitamin D statuses between the participating countries.

At the start and end of the trial, blood samples were taken to check for circulating biomarkers, including bone density measurements in over 600 participants. Of these participants, just under 10 percent were found to have osteoporosis at the start of the study.

While the diet had no obvious impact on participants with normal bone density, it did have an effect on those with osteoporosis. However, people in the control group continued to see the usual age-related decrease in bone density, but those following the Mediterranean diet saw an equivalent increase in bone density in one part of the body – the femoral neck, or neck of the femur.

UK study lead Professor Susan Fairweather-Tait suggests, "This is a particularly sensitive area for osteoporosis as loss of bone in the femoral neck is often the cause of hip fracture, which is common in elderly people with osteoporosis."

Bone takes a long time to form, so the 12-month trial, although one of the longest to date, was still a relatively short time frame to show an impact. But the fact we were able to see a marked difference between the groups even in just this one area is significant."

A Mediterranean Diet Straight to Your Door

While receiving Mediterranean meals straight to your doorsteps might seem like a dream, bistroMD makes it a reality!

Inspired by the ancient eating habits of Greece, Southern Italy, and Spain, bistroMD offers Mediterranean-inspired meals bountiful in whole grains, veggies, legumes, lean and plant-based proteins, and healthy fat sources. All meals are also limited of refined grains and added sugars, and rather artfully flavored with herbs and spices!

Every meal is doctor-designed and dietitian-approved and provides a scientific balance of complex carbohydrates, whole grains and fiber along with lean protein and healthy fat ratios. In particularly, each meal contains 1,100 to 1,400 calories daily with 40 to 50 percent of total caloric intake from lean, adequate protein, 20 to 25 percent of calories from healthy fats, and 30 to 35 percent from complex carbohydrate.

And with recipes including roasted cauliflower and lentils with charred red pepper sauce, scallops with chili garlic sauce and couscous, shrimp etouffee with cheese grits, eggplant lasagna casserole, blackened tilapia with red pepper coulis (need we say more?!), you are sure to find the flavors to satisfy your taste buds!

BistroMD also has Mediterranean diet options for women and men with the choice to receive five-or-seven-days' worth of healthy meals delivered straight to your door.

For more information on bistroMD and the Mediterranean-inspired diet options offered, visit the official webpage here or call 866-401-3438 today!

Start Your Diet Today!

Reality Check - Your Free Diet Analysis

Simply answer a few questions so we can figure out your weight loss goals and provide solutions for a lighter, healthier you. Our weight loss meal plans are designed to help real people achieve real and lasting success.

as seen on...   

join our free newsletter

Get free support to help you lose weight and be healthy with our Weekly Dish on Health.

stay connected