Best Calcium-Rich Foods for Bone Health During Menopause

Discover the best calcium-rich foods for bone health during menopause. Learn how these foods can maintain strong bones and reduce osteoporosis risk.

Best Calcium-Rich Foods for Bone Health During Menopause (2024 Guide)

Menopause is a natural phase of life that every woman experiences, but it’s not without its challenges, particularly when it comes to maintaining bone health. As oestrogen levels drop, women become more susceptible to osteoporosis and bone fractures. However, there’s good news! By incorporating calcium-rich foods into your diet, you can help protect your bones and keep them strong throughout this transition. From dairy products to leafy greens, this guide will take you through the best sources of calcium to support your bone health during menopause. Let’s explore how you can take control of your health and fortify your bones with the right nutrition and Best Calcium-Rich Foods for Bone Health During Menopause!

Understanding the Importance of Calcium During Menopause

Calcium plays a crucial role in maintaining bone health. It’s the primary mineral found in bones, providing them with strength and structure. As women age and enter menopause, their bodies undergo significant hormonal changes, especially the decline of oestrogen. This hormone is essential for bone maintenance, and its reduction can lead to decreased bone density, making bones more fragile and prone to fractures.

During menopause, ensuring adequate calcium intake becomes vital to counteract the accelerated bone loss. Without enough calcium, the body will start pulling calcium from the bones to maintain other bodily functions, further weakening the bones. Therefore, focusing on calcium-rich foods is a key strategy in preserving bone health and preventing osteoporosis during menopause.

Dairy Products: A Reliable Source of Calcium

When we think of calcium, dairy products often come to mind first—and for good reason. Dairy products such as milk, cheese, and yogurt are among the richest sources of calcium, easily absorbed by the body.

Milk: Whether it’s whole, semi-skimmed, or skimmed, milk is an excellent source of calcium. A single 200ml glass of milk can provide around 240mg of calcium, which is a significant contribution towards the recommended daily intake.
Cheese: Hard cheeses like cheddar or parmesan are not only delicious but also packed with calcium. A 30g serving of cheddar contains about 220mg of calcium. Soft cheeses like ricotta and cottage cheese also offer calcium, albeit in slightly lower amounts.
Yogurt: Yogurt is another fantastic dairy option, especially for those who prefer a creamy texture. A 150g serving of plain yogurt provides approximately 200mg of calcium, along with probiotics that are beneficial for digestive health.

For those who are lactose intolerant, lactose-free versions of these dairy products are available, allowing you to enjoy the benefits of dairy without discomfort. Dairy alternatives like almond milk, soy milk, and oat milk, often fortified with calcium, can also be good options, although they may not provide as much calcium as dairy products.

Leafy Greens: Plant-Based Powerhouses

While dairy products are well-known for their calcium content, leafy greens offer a plant-based alternative that can be just as beneficial. These greens are not only rich in calcium but also packed with other essential nutrients that support overall health.

Kale: Often dubbed a superfood, kale is one of the most calcium-rich leafy greens available. One cup of cooked kale can provide around 180mg of calcium. It’s also versatile, making it easy to incorporate into salads, soups, or smoothies.
Spinach: Spinach is another excellent source of calcium, offering about 240mg per cooked cup. However, it’s important to note that spinach contains oxalates, which can inhibit calcium absorption. Despite this, spinach is still a valuable addition to a balanced diet.
Collard Greens: With a calcium content of approximately 270mg per cooked cup, collard greens are a potent source of this mineral. They are especially popular in Southern cuisine and can be enjoyed steamed, sautéed, or added to casseroles.

These greens can be easily added to a variety of dishes, from stir-fries to smoothies, making it simple to boost your calcium intake. However, it’s important to remember that the bioavailability of calcium in plant-based foods may be lower than in dairy products due to the presence of oxalates and phytates, which can bind to calcium and reduce its absorption. Cooking these greens can help reduce these compounds, making the calcium more accessible.

Fortified Foods: Boosting Your Calcium Intake

For those who struggle to meet their calcium needs through natural food sources alone, fortified foods can be a helpful addition to the diet. These foods have calcium added during processing, ensuring that even non-dairy items can contribute to your daily intake.

Cereals: Many breakfast cereals are fortified with calcium, providing an easy way to start the day with a nutrient boost. A serving of fortified cereal can contain anywhere from 100mg to 1,000mg of calcium, depending on the brand and serving size.
Orange Juice: Some brands of orange juice are fortified with calcium, offering about 300mg per 200ml glass. This is an excellent option for those who prefer a liquid source of calcium and want to enjoy the added benefit of vitamin C.
Plant-Based Milks: As mentioned earlier, plant-based milks such as almond, soy, and oat milk are often fortified with calcium, typically offering around 120mg to 450mg per 200ml glass. It’s important to shake these beverages before pouring, as the calcium can settle at the bottom.

While fortified foods can help you meet your calcium requirements, they should not be the sole source of calcium in your diet. It’s essential to balance fortified foods with natural sources of calcium to ensure you’re getting a wide range of nutrients that support overall health.

Fish with Edible Bones: A Hidden Source of Calcium

Fish, particularly those with edible bones, are an often-overlooked source of calcium that can make a significant contribution to your bone health. The bones in these fish are soft enough to eat, providing a rich source of calcium that’s also accompanied by other beneficial nutrients like omega-3 fatty acids.

Sardines: Sardines are one of the best fish sources of calcium. Just one can of sardines (around 85g) contains about 325mg of calcium. Sardines are also high in vitamin D, which helps with calcium absorption.
Canned Salmon: Canned salmon with bones is another excellent choice, offering approximately 180mg of calcium per 85g serving. Like sardines, salmon is also rich in omega-3 fatty acids, which support heart health.
Anchovies: Though small, anchovies pack a punch in terms of calcium content. A 20g serving of anchovies can provide around 60mg of calcium, making them a tasty addition to salads, pizzas, or pasta dishes.

Incorporating these fish into your diet can be easy and delicious. They can be added to salads, served on toast, or used as a protein-packed topping for pizzas. The combination of calcium and vitamin D in these fish makes them particularly beneficial for bone health, especially during menopause.

Nuts and Seeds: Small But Mighty

Nuts and seeds might be small, but they are incredibly nutrient-dense and can provide a significant amount of calcium along with other vital nutrients that support bone health.

Almonds: Almonds are one of the most calcium-rich nuts, with a 30g serving providing around 75mg of calcium. They’re also a good source of magnesium, which works alongside calcium to maintain bone health.
Chia Seeds: Just one tablespoon of chia seeds contains about 76mg of calcium. These tiny seeds are also rich in fibre, protein, and omega-3 fatty acids, making them a great addition to your diet.
Sesame Seeds: Sesame seeds, whether whole or in the form of tahini, are another excellent source of calcium. A tablespoon of sesame seeds contains about 88mg of calcium, and tahini provides about 128mg per tablespoon.

Nuts and seeds can be enjoyed as a snack, sprinkled on salads, or added to smoothies. However, because they are also high in calories, it’s important to consume them in moderation, particularly if you are managing your weight during menopause.

Legumes and Beans: An Underrated Source of Calcium

Legumes and beans are often overlooked as sources of calcium, but they can play a vital role in maintaining bone health, especially for those following a plant-based diet.

White Beans: White beans, such as cannellini, are rich in calcium, providing about 160mg per 200g serving. They are also high in fibre and protein, making them a heart-healthy choice as well.
Chickpeas: Chickpeas offer around 80mg of calcium per 200g serving. They are versatile and can be used in a variety of dishes, from hummus to salads.
Lentils: While lentils are lower in calcium than some other legumes, they still offer around 40mg per 200g serving. Lentils are also high in protein and iron, which are important for overall health.

Incorporating legumes and beans into your diet is easy. They can be added to soups, stews, salads, or used as a base for vegetarian dishes. Cooking legumes and beans can also enhance calcium absorption, making them an even better choice for supporting bone health during menopause.

Calcium Supplements: Should You Consider Them?

While it’s always best to get your nutrients from food, there are times when calcium supplements might be necessary, particularly if you’re unable to meet your

calcium needs through diet alone.

When Supplements Are Needed: Supplements may be recommended if you have dietary restrictions that limit your calcium intake, or if you have been diagnosed with osteoporosis or a high risk of bone fractures. Your healthcare provider can help determine if supplements are appropriate for you.
Types of Calcium Supplements: There are several types of calcium supplements available, including calcium carbonate and calcium citrate. Calcium carbonate is more commonly used and should be taken with food, while calcium citrate can be taken with or without food and is often recommended for those with lower stomach acid.
Potential Side Effects: While calcium supplements can be beneficial, they can also cause side effects such as constipation, bloating, or kidney stones if taken in excess. It’s important to follow the dosage recommendations provided by your healthcare provider.

If you do decide to take calcium supplements, it’s essential to continue eating a balanced diet rich in calcium-rich foods to ensure you’re getting a variety of nutrients that support overall health.

Vitamin D: The Essential Partner to Calcium

Vitamin D plays a crucial role in helping your body absorb calcium effectively. Without sufficient vitamin D, even a calcium-rich diet may not be enough to maintain strong bones.

Sources of Vitamin D: The best source of vitamin D is sunlight, as your skin can synthesise this vitamin when exposed to UV rays. However, during the winter months or for those who spend little time outdoors, it may be necessary to rely on food sources or supplements.
Foods Rich in Vitamin D: Fatty fish such as salmon, mackerel, and sardines are excellent sources of vitamin D. Fortified foods, such as some dairy products and plant-based milks, also contain added vitamin D.
Vitamin D Supplements: If you’re not getting enough vitamin D from sunlight or food, supplements can help. Vitamin D3 is the most effective form of supplement, and your healthcare provider can recommend the appropriate dosage.

Ensuring adequate vitamin D levels is essential for calcium absorption and bone health. Regular blood tests can help monitor your vitamin D levels and determine if supplementation is needed.

Lifestyle Changes to Support Bone Health

While diet plays a significant role in maintaining bone health during menopause, lifestyle factors are equally important.

Weight-Bearing Exercises: Activities such as walking, jogging, dancing, and weightlifting help stimulate bone formation and increase bone density. Incorporating these exercises into your routine can significantly reduce the risk of osteoporosis.
Avoid Smoking and Limit Alcohol: Smoking is known to decrease bone density, and excessive alcohol consumption can interfere with calcium absorption. Quitting smoking and moderating alcohol intake are important steps in protecting your bones.
Stress Management: Chronic stress can lead to increased levels of cortisol, a hormone that can contribute to bone loss. Practising stress management techniques, such as yoga, meditation, or deep breathing, can help maintain your overall health and support bone density.

By combining a nutrient-rich diet with regular exercise and healthy lifestyle choices, you can significantly reduce the risk of osteoporosis and maintain strong bones during menopause and beyond.

Calcium-Rich Snack Ideas for Busy Women

For those with a hectic schedule, it’s important to have easy, calcium-rich snacks on hand that can be enjoyed on the go. Here are some simple and nutritious snack ideas:

Greek Yogurt with Almonds: This snack combines the calcium from yogurt with the added benefit of almonds, providing a satisfying and bone-strengthening treat.
Cheese and Wholegrain Crackers: Pairing a slice of cheese with wholegrain crackers offers a delicious and calcium-packed snack that’s easy to prepare.
Smoothie with Kale and Chia Seeds: Blend kale, chia seeds, and your favourite fruit with a calcium-fortified plant-based milk for a refreshing and nutritious smoothie.
Sardines on Wholegrain Toast: Spread sardines on wholegrain toast for a quick, protein-rich snack that’s full of calcium and omega-3 fatty acids.
Hummus with Veggies: Dip calcium-rich veggies like broccoli or kale into hummus for a healthy and satisfying snack.

These snacks are not only convenient but also help ensure that you’re getting enough calcium throughout the day, even when time is limited.

Hydration and Bone Health: Why It Matters

Staying hydrated is often overlooked when it comes to bone health, but it’s a vital component. Water is essential for transporting nutrients, including calcium, to your bones and maintaining overall bodily functions.

The Role of Water: Proper hydration helps in the transportation of calcium and other essential minerals to bones and other tissues. Dehydration can impair this process, potentially weakening bones over time.
Calcium-Rich Beverages: In addition to water, consider beverages that support bone health, such as calcium-fortified plant-based milks or almond milk. These drinks can contribute to your daily calcium intake while keeping you hydrated.
Avoid Calcium-Depleting Drinks: Beverages like soda and excessive amounts of caffeine can interfere with calcium absorption and increase the risk of bone loss. It’s best to limit these drinks and choose water or other hydrating options instead.

By prioritising hydration and choosing beverages that support bone health, you can enhance your body’s ability to absorb and utilise calcium effectively.

Myths About Calcium Intake During Menopause

There are many myths surrounding calcium intake during menopause, and it’s important to separate fact from fiction to make informed decisions about your health.

Myth: You Need Calcium Supplements if You’re Over 50: While it’s true that calcium needs increase with age, not everyone requires supplements. Many women can meet their calcium needs through diet alone, especially if they eat a variety of calcium-rich foods.
Myth: More Calcium Equals Stronger Bones: While calcium is essential for bone health, more is not always better. Excessive calcium intake, particularly from supplements, can lead to kidney stones and other health issues. It’s important to aim for the recommended daily intake, not an excessive amount.
Myth: Dairy is the Only Good Source of Calcium: While dairy is a rich source of calcium, many non-dairy foods also provide significant amounts of this mineral. Leafy greens, fortified foods, nuts, seeds, and fish with edible bones are all excellent sources of calcium.

Understanding these myths can help you make better choices about your calcium intake and ensure you’re supporting your bone health effectively.

Meal Planning for Calcium Intake

Planning your meals with calcium in mind can help ensure that you’re meeting your daily requirements. Here’s a sample meal plan to help you get started:

Breakfast:
Calcium-fortified cereal with almond milk
A glass of orange juice (fortified with calcium)
Lunch:
Kale salad with chickpeas and a lemon-tahini dressing
A side of Greek yogurt with honey and almonds
Dinner:
Grilled salmon with steamed broccoli and brown rice
A small serving of cheese with wholegrain crackers
Snacks:
Hummus with carrot sticks
Smoothie made with spinach, chia seeds, and fortified plant-based milk

This meal plan provides a balanced approach to calcium intake, combining dairy and non-dairy sources to ensure you’re getting enough calcium throughout the day.

The Role of Protein in Bone Health

Protein is essential for maintaining bone density, especially during menopause. It makes up about 50% of bone volume and about one-third of its mass, playing a critical role in bone structure and strength.

Protein and Calcium: Adequate protein intake helps to maintain muscle mass, which in turn supports bone health. However, it’s important to balance protein with calcium intake, as excessive protein without sufficient calcium can lead to calcium loss.
Best Protein Sources: During menopause, aim to include high-quality protein sources in your diet, such as lean meats, fish, eggs, dairy products, legumes, and nuts. These foods not only provide protein but also contribute to your overall nutrient intake.

Balancing your protein intake with calcium is key to maintaining bone density and preventing osteoporosis.

The Impact of Caffeine on Calcium Absorption

Caffeine is a beloved part of many people’s daily routines, but it’s important to be aware of its impact on calcium absorption.

How Caffeine Affects Calcium: Caffeine can increase calcium excretion through urine, potentially leading to a slight decrease in calcium levels over time. While moderate caffeine consumption is unlikely to cause significant harm, excessive intake may contribute to bone loss.
Recommendations: To protect your bones, it’s best to limit your caffeine intake to no more than 400mg per day, which is roughly equivalent to four cups of coffee. If you’re concerned about your calcium levels, consider swapping some of your caffeinated beverages for decaffeinated options or herbal teas.

By being mindful of your caffeine intake, you can help ensure that your body retains more calcium to support bone health.

Navigating Calcium Needs for Women with Dietary Restrictions

For women with dietary restrictions, getting enough calcium can be a challenge, but it’s certainly not impossible. Here’s how to navigate calcium intake based on specific dietary needs:

Lactose Intolerance: If you’re lactose intolerant, opt for lactose-free dairy products or calcium-fortified plant-based milks. These alternatives provide similar amounts of calcium without the discomfort.
Vegan Diets: Vegans can meet their calcium needs through a variety of plant-based sources such as fortified plant milks, tofu, almonds, chia seeds, and leafy greens. It’s also important to include vitamin D and vitamin B12 supplements to support overall health.
Gluten-Free Diets: Those with coeliac disease or gluten sensitivity should focus on naturally gluten-free sources of calcium, such as dairy, leafy greens, and fortified gluten-free products.

By carefully selecting calcium-rich foods that align with your dietary needs, you can ensure that you’re getting the necessary nutrients to support your

bone health.

How to Track Your Calcium Intake

Keeping track of your calcium intake can help you stay on top of your bone health and ensure you’re meeting your nutritional needs.

Tools and Apps: There are several apps available that allow you to log your food intake and monitor your calcium levels. Apps like MyFitnessPal or Cronometer can be particularly useful for tracking calcium and other nutrients.
Understanding Daily Requirements: The recommended daily calcium intake for women over 50 is 1,200mg. By tracking your intake, you can make adjustments as needed to ensure you’re meeting this requirement.
Adjusting Your Diet: If you find that you’re consistently falling short of your calcium goals, consider adding more calcium-rich foods to your diet or discussing supplementation with your healthcare provider.

Tracking your calcium intake can help you make informed decisions about your diet and ensure that you’re supporting your bone health effectively.

Signs of Calcium Deficiency During Menopause

Calcium deficiency can lead to serious health issues, especially during menopause. It’s important to recognise the signs early to take corrective action.

Early Signs: Symptoms of calcium deficiency can include muscle cramps, tingling in the hands and feet, and brittle nails. These early signs may indicate that your body isn’t getting enough calcium to support bone and muscle health.
Bone Pain and Fractures: More severe calcium deficiency can lead to bone pain and an increased risk of fractures. This occurs because the body starts to leech calcium from the bones, weakening them over time.
Corrective Steps: If you suspect you’re experiencing calcium deficiency, it’s crucial to consult with a healthcare provider. They may recommend dietary changes or supplements to address the deficiency and prevent further complications.

Recognising and addressing calcium deficiency early can help protect your bones and maintain your overall health during menopause.

Balancing Calcium with Other Nutrients

Calcium isn’t the only nutrient important for bone health. It works best when balanced with other essential nutrients, such as magnesium, phosphorus, and potassium.

Magnesium: Magnesium plays a crucial role in converting vitamin D into its active form, which in turn aids calcium absorption. Foods rich in magnesium include nuts, seeds, whole grains, and leafy green vegetables.
Phosphorus: Phosphorus is a major component of bones and teeth. It’s found in protein-rich foods such as meat, fish, poultry, eggs, and dairy products. Balancing phosphorus with calcium intake is important to avoid potential bone weakening.
Potassium: Potassium helps to neutralise acids that can leach calcium from bones. Good sources of potassium include bananas, potatoes, and avocados.

By ensuring that your diet is rich in these complementary nutrients, you can enhance the effectiveness of calcium and support overall bone health during menopause.

Calcium and Cardiovascular Health: Finding the Right Balance

While calcium is essential for bone health, there’s been some debate about its effects on cardiovascular health. It’s important to find the right balance to support both bone and heart health.

Relationship Between Calcium and Heart Health: Some studies have suggested that excessive calcium intake, particularly from supplements, may be linked to an increased risk of cardiovascular issues, such as heart attacks. However, this risk appears to be associated mainly with high-dose calcium supplements, not dietary calcium.
Balancing Calcium Intake: To protect your heart while supporting your bones, focus on getting most of your calcium from food rather than supplements. If you do take supplements, aim for no more than 500mg at a time and balance this with dietary sources.
Other Heart-Healthy Practices: Alongside a balanced diet, regular exercise, maintaining a healthy weight, and avoiding smoking and excessive alcohol can help protect your cardiovascular health during menopause.

By striking the right balance, you can ensure that your calcium intake supports both your bone health and your heart health.

How Hormone Replacement Therapy (HRT) Affects Calcium Needs

Hormone Replacement Therapy (HRT) is often prescribed during menopause to help alleviate symptoms such as hot flushes and mood swings. But how does it affect calcium needs?

The Role of HRT in Bone Health: HRT helps to maintain bone density by replacing the oestrogen that the body no longer produces after menopause. This can significantly reduce the risk of osteoporosis and fractures.
Calcium Absorption with HRT: Women on HRT may still need to ensure they get enough calcium, but their overall risk of bone loss is reduced compared to those not on HRT. The combination of HRT and adequate calcium intake can be particularly effective in preserving bone health.
Is HRT Right for You?: Deciding whether to use HRT is a personal decision that should be made in consultation with your healthcare provider. They can help you weigh the benefits and risks based on your individual health needs.

For women who choose to use HRT, maintaining a calcium-rich diet remains important to support bone health during menopause.

Eating Out: Making Calcium-Friendly Choices

Dining out doesn’t have to mean sacrificing your calcium intake. With a few smart choices, you can enjoy restaurant meals while still meeting your nutritional needs.

Choosing Calcium-Rich Options: Look for dishes that include dairy, leafy greens, or fish with bones, such as salads with cheese, spinach dishes, or salmon. Ask for extra cheese or request a side of yogurt to boost calcium content.
Navigating Menus: Many restaurants offer healthy options that can fit into a calcium-rich diet. Opt for dishes that include whole grains, vegetables, and lean proteins. If in doubt, don’t hesitate to ask your server for recommendations or modifications.
Hidden Sources of Calcium: Some restaurant dishes may contain hidden sources of calcium, such as cream-based soups, fortified breads, or sauces made with dairy. Checking with the kitchen or reading the menu carefully can help you identify these sources.

With a bit of planning, eating out can be both enjoyable and nutritious, allowing you to maintain your calcium intake even when you’re away from home.

Cultural and Regional Differences in Calcium-Rich Diets

Calcium-rich diets vary significantly around the world, influenced by cultural and regional dietary habits. Exploring these differences can provide new ideas for incorporating calcium into your own diet.

Mediterranean Diet: The Mediterranean diet, rich in dairy, fish, and leafy greens, provides ample calcium. Traditional dishes like Greek salads with feta cheese, or Italian meals with Parmesan, are excellent examples.
Asian Diets: Many Asian diets rely on plant-based sources of calcium, such as tofu, sesame seeds, and leafy greens like bok choy. Soy products, often fortified with calcium, are also common.
Latin American Diets: In Latin American cuisine, dishes often include beans, leafy greens, and dairy products, all of which contribute to calcium intake. Queso fresco, a fresh cheese commonly used in these cuisines, is another good source.

Adapting traditional dishes from different cultures can be a delicious way to diversify your diet and ensure you’re getting a variety of calcium-rich foods.

Educating the Next Generation About Bone Health

Bone health isn’t just a concern for those in menopause; it’s important to start early. Educating the next generation about the importance of calcium and bone health can have a lasting impact on their wellbeing.

Starting Early: Encouraging children and young adults to consume calcium-rich foods helps build strong bones that will last a lifetime. Introducing them to dairy products, leafy greens, and fortified foods can set them on the right path.
Role Models: Your own eating habits can influence those around you. By prioritising bone health and making calcium-rich foods a regular part of your meals, you can set a positive example for younger family members.
Long-Term Benefits: Educating the next generation about bone health not only helps them during their growing years but also reduces their risk of osteoporosis and fractures later in life.

By fostering a culture of bone health awareness, you can help ensure that future generations are well-equipped to maintain strong bones throughout their lives.

FAQs About Calcium and Menopause

How much calcium do I need during menopause?
Women over 50 are generally advised to consume 1,200mg of calcium daily to help maintain bone health and reduce the risk of osteoporosis.

Can I get enough calcium from food alone?
Yes, many women can meet their calcium needs through a balanced diet that includes dairy products, leafy greens, fortified foods, and fish with edible bones.

What are the best non-dairy sources of calcium?
Leafy greens (such as kale and collard greens), fortified plant-based milks, almonds, chia seeds, and tofu are excellent non-dairy sources of calcium.

Does menopause really increase my risk of osteoporosis?
Yes, the decline in oestrogen during menopause accelerates bone loss, increasing the risk of osteoporosis and fractures.

Should I worry about kidney stones from calcium supplements?
Taking calcium supplements at recommended doses is generally safe, but excessive supplementation can increase the risk of kidney stones. It’s best to discuss your calcium needs with a healthcare provider.

How can I tell if I’m getting enough calcium?
Tracking your diet with an app or food diary can help you monitor your calcium intake. Regular check-ups and bone density tests can also provide insights into your bone health.

Conclusion

Maintaining bone health during menopause is crucial for living a healthy, active life. By focusing on calcium-rich foods, you can protect your bones and reduce the risk of osteoporosis. Remember, a balanced diet combined with an active lifestyle and regular check-ups is key to keeping your bones strong. Don’t wait—start incorporating these calcium-rich foods into your diet today and take charge of your bone health!

Our guide about the Best Calcium-Rich Foods for Bone Health During Menopause is a guide only. Please consult a medical professional before changing you diet.