Many people cut calcium-rich foods like milk, cheese and yogurt from their diet when they're trying to cut calories. That's a mistake for many reasons. First, calcium has been shown to help protect your health. Not only does it strengthen bones, but it also regulates blood pressure and reduces the risk for colon cancer. Plus, most of us aren't getting enough of the nutrient to begin with; the average American woman gets only 65 percent of her daily calcium needs; people who are cutting calories are likely getting even less.

To learn how much calcium you need to stay healthy, read Boning Up on Calcium.