Which foods are recommended for a menopausal woman with osteopenia to increase calcium and vitamin D intake?

Yogurt and sardines are excellent choices for a menopausal woman with osteopenia looking to increase her calcium and vitamin D intake. Yogurt is a dairy product that is rich in calcium, which is essential for maintaining bone health and preventing further bone density loss. Many yogurt products are also fortified with vitamin D, which aids in calcium absorption and supports bone health.

Sardines, on the other hand, are a type of fatty fish that provide a significant amount of calcium, particularly when the bones are included in the consumption. They are also a good source of vitamin D, contributing to the overall intake needed for optimal bone density and health.

The other options do not provide the same level of nutrient benefit. Spinach contains calcium, but it also has oxalates, which can inhibit calcium absorption. Red meat, while nutritious in other respects, is not a significant source of calcium or vitamin D. Whereas cheese does offer calcium, low-fat cheese combined with whole grains would not provide the complete nutrient profile ideal for enhancing bone health as effectively as yogurt and sardines do.