Eating a balanced diet that provides enough calcium and vitamin D to maintain bone health is an important step in preventing osteoporosis, a progressive thinning of the bones that eventually results in fractures and disability.  May is National Osteoporosis Awareness and Prevention Month.  Are you getting enough calcium and vitamin D in your daily diet?

The body needs 1000-1200mg calcium each day for maximal bone health.  This is the equivalent to 3 8-oz cups of milk, but I hardly know anyone that guzzles 24oz of moo-juice every single day.  Aim for 2 servings of dairy per day and pack your diet with other calcium boosters like nuts, seeds, beans, fruits, and veggies.  Choose either milk or yogurt over cheese and ice cream, which have less calcium and more calories and artery-clogging saturated fat than fat-free milk or yogurt.  Not into dairy?  Opt for fortified dairy alternatives, like soy, almond, or rice “milks” or calcium-fortified OJ.

Milk sold in the US is fortified with vitamin D, but the majority of our bodies’ needs is met by skin conversion from sunlight.  However, Americans are notoriously cooped-up inside and many do not get adequate sun exposure to meet vitamin D needs.  Best bet: take a 600mg calcium supplement with 400IU vitamin D daily as “bone health insurance.”  Look for calcium citrate or calcium carbonate as they are best absorbed by the body.  And always check with your doctor before taking any new vitamin, mineral, or other supplement.

Engaging in regular weight-bearing exercise such as plenty of daily walking, as well as strength training twice a week, not smoking, and limiting alcohol intake are additional bone-saving strategies.

Spring is in the air, and it’s the perfect time of year to enjoy some of the season’s peak produce, such as asparagus, apricots, and fava beans.

Asparagus

These tender spears, good sources of folate and vitamins A & C, are delicious roasted and served alongside fish or steak, grilled and drizzled with a balsamic reduction, or mixed into creamy risottos with fresh peas and morel mushrooms.  One of my favorite appetizers is Asparagus Wrapped in Serrano Ham, a leaner but equally yummy alternative to bacon.  This recipe can be served as a salad but also makes an easy finger food for entertaining.

Apricots

I snack on dried apricots throughout the year, but there’s nothing like fresh apricots when they’re at their peak.  Good sources of beta-carotene and potassium, sauteed apricots are one of my favorite French toast or pancake toppers.  Apricots are also popularly paired with pork dishes.  Eating Well featured a great recipe for Pork Tenderloin with Grilled Apricots.  The tenderloin is the leanest cut of pork, and the sweetness of the apricots and peppery watercress are perfect flavor accompaniments.

Fava Beans

Fava beans are great steamed and served with olive oil, salt, and lemon, added to soups and pastas, or paired with baby artichokes, another prime springtime veggie. Martha Stewart featured an amazing recipe for Stewed Baby Artichokes with Fava Beans that is lovely paired with pan-seared salmon.  Or look for a flavorful fava bean dip called Foul Moudammas in your local Middle Eastern restaurant.  Fava beans are packed with complex carbohydrates, protein, and fiber.

Saturated fats, the kind found in animal products, clog blood vessels, raise cholesterol, and contribute to heart disease.  Think butter, ice cream, whole milk, cheese, various cuts of beef and pork, poultry skin, baked goods, etc.  Swapping in heart healthy plant fats for some of the animal fats in your diet can decrease your risk of future heart attacks and strokes.  Plant fats include olive and vegetable oils, nuts, seeds, olives, and the brilliant avocado.

Although there are dozens of avocado varieties, California-grown Haas avocados are among the most popular and readily available in the US. Loaded with fiber, an array of vitamins and minerals, and heart-healthy fats, this fancy fruit should star in more dishes than guacamole. Check out this chart to compare avocado with other common dips and spreads, and you’ll see that ounce-for-ounce, avocados are lower in calories, saturated fat, cholesterol, and sodium than butter, cheese, or mayo.  But keep in mind that although they are uber-healthy, avocados remain a concentrated fat source, and the calories can add up quickly if you’re not paying attention to portions.  So, stick to a 1-2 oz serving per day; the equivalent of 1/5 -1/4 of a medium avocado.

Aside from spreads and dips, avocados are delicious sliced and drizzled with lime-scented olive oil , tossed into salads, corn salsas, or black beans, paired with fish, or as a garnish to omelets and scrambled eggs. The possibilities are endless, but here are a few easy tips to get you started:

Breakfast Spreads Rather than butter or cream cheese, spread 1/5 of a ripe avocado on whole grain toast or an English muffin for an easy, heart-healthy breakfast.

Sandwich Toppers Swap the cheese out for a few slices of avocado on a roast turkey wrap or sandwich. Add squirts of honey and Dijon mustard, for a surprising flavor boost.  Use mashed avocado instead of mayo in tuna or chicken salad; mix with 1/4 cup pomegranate seeds, freshly chopped cilantro, and a dusting of chili powder.

Snack On It Avocado is great on crackers with a few cucumber or red pepper slices or stuffed into mini pita pockets with a few chickpeas. Or try it cubed with fresh mango, strawberry slices, and a squeeze of lime juice as a refreshing mid-day snack.

Check out the California Avocado Commission to find hundreds of recipes, from creative takes on guacamole to avocado daiquiris, plus tips for selecting and storing this mighty fruit.

Summer is almost here, and that means fresh herbs are ready to take center stage in warm weather dishes. I’m loving fresh dill at the moment. When you think of dill, you likely associate it with fish, eggs, or a creamy cucumber dip. But this versatile herb can be paired with a variety of vegetables, salads, and meats.

Add a handful of dill leaves to a simple tossed salad along with fresh, chopped parsley and basil. It’s also great combined with goat cheese and spread on oat crackers or celery sticks.

Try the radish and apple salad pictured above that calls for lemony dill dressing.  Serve with grilled chicken and corn on the cob for a simple summer meal.

Or add a few teaspoons to carmelized, baked carrots or roasted red potatoes and serve as a side dish to steaks or pork tenderloin.

Bought fresh, dill can be refrigerated for several weeks.