With weight loss on many a woman's brain, limiting calories and certain types of food can mean not getting your fill of essential vitamins and minerals. While maintaining a healthy weight is important for optimum health, make sure your diet includes these important nutrients as well. Source: Flickr User JMacPherson, Thinkstock, and Flickr User ilovemypit Read more

I was vegan for six years after college, and if one more person asked me how I got enough calcium, I was going to scream! While it's true that dairy products are great sources of this valuable nutrient, it's not the only source. Follow a vegan throughout her day and find out how she gets well over the 1,000 milligrams of calcium needed each day. Source: Thinkstock Read more

Foods high in calcium and vitamin D are essential for building strong bones. The RDI of calcium for women is 1,000 mg a day and for vitamin D, it's 200 to 400 IU. Here are five foods to include in your diet to improve your bone density, which will prevent osteoporosis. Source Read more

We love vegetables because they're relatively low in calories but full of essential nutrients like vitamins, fiber, and calcium. Even with all this love, it's still hard to get five servings a day. Vegetables aren't always easy to prepare, and they don't have the wide appeal of a slice of pizza or chocolate cake. Luckily, there are easy ways to sneak veggies into your diet, from allowing you to Read more

Though they are an ancient superfood, it seems like chia seeds are finally getting some attention! High in protein, fiber, calcium, antioxidants, and omega-3s — what's not to love about chia? Just one ounce (about two tablespoons) of chia seeds provides 11 grams of fiber, four grams of protein, 177 milligrams of calcium, and 4.9 grams of omega-3 fatty acids. Read on to learn ways to add more Read more

You know us; we're always trying to keep it farm fresh around here. Besides apples and pears, squash is one of my favorites when it comes to cool weather produce. With squash it's all about variety — there are more than a few to choose from, and they are really versatile when it comes to preparation. They also taste great — sweet, creamy, and hearty with a big side of nutrition. Squash is an Read more

What's not to love about kale? This dark leafy green is in a league of its own in terms of its iron, fiber, and calcium content. Kale also contains the flavonoid called maempferol, which may help prevent ovarian cancer — win! Even better, when baked, kale makes a great chip stand-in for those times when you're craving something savory, salty, and crisp! To help increase your kale intake, here Read more

Is there such a thing as a healthy cookie? That's what many manufacturers want us to believe. Containing all-natural ingredients or added nutrients like vitamins and calcium, these "healthier-for-you" cookies are often marketed as a way to indulge without totally blowing a healthy diet. But are the claims the real deal or just a bunch of hype? You be the judge. Read more

It's no secret that we love Greek yogurt around here, and there's good reason why. It's a perfect way to get more protein and calcium in your diet, and the probiotics are nothing but good news for your insides. But there are more than a few ways to eat it. From breakfast to dessert and everything in between, here are 10 Greek yogurt recipes! Read more

Sweet, juicy, and crunchy, I'm hard-pressed to think of a fruit that compares to the goodness of a fresh fig. A fig's unique flavor makes it a wonderful treat all on its own, but when added to a dish, the results can be pretty spectacular. Of course, let's not forget the health benefits of figs: the low-cal fruit is an excellent source of calcium, potassium, and fiber. Make the most of this Read more