Parts one and two of this series discussed several methods to apply to your life in order to have a healthy diet, as well as some of the foods you should choose. In this third and final chapter, more healthy foods will be revealed so that you will be armed with enough information to construct a new, healthier diet that is not only nutritious, but also delicious.

Include vitamin D and calcium: two essentials for bone strength

Calcium is one of the most essential nutrients for your body. You want to ensure you get enough calcium in your daily diet so that your bones can stay as strong as possible, even in old age. In terms of abundance among minerals in your body, calcium is at the top of the food chain. It not only plays a vital role in bone strength. It also helps you regulate heart rhythm, aids in sending messages through the nervous system, and helps your blood clot.

The reason you must have an appropriate intake of calcium is due to the way your body uses the mineral. If it does not get enough calcium from food or supplements, your body will actually seek it in another manner by drawing it from your bones, where calcium is naturally stored. The lack of appropriate calcium will lead to the loss of bone mass and eventually osteoporosis.

It's never too early or too late to improve your calcium intake. In fact, it's best to start under the age of 30, as your body is still in the process of building bone mass. The Institute of Medicine set the following guidelines to follow for daily calcium intake based on age: 1,300 milligrams a day for those 9-18 years old, 1,000 milligrams a day for those 19-50 years old, and 1,200 milligrams a day for those 50 and older. Don't neglect vitamin D, either, as it helps to absorb calcium in the small intestine.