When I go to an Italian restaurant, I often pass on most people's favorite pasta dishes and opt for a piece of fish or grilled chicken and veggies. I know that Fettuccine Alfredo can be up to 800 calories! Although it is delicious, the calories, saturated fat and carbs are through the roof. In addition, there is barely any fiber in the dish. Rather than give into temptation, I make my own low-fat, low-carb Fettuccine Alfredo that is sure to satisfy even the biggest pasta lover.

I replace the pasta with Shirataki noodles, which have only 20 calories per serving (pasta is 120)! Instead of cream, butter and full-fat cheese, I use laughing cow light spreadable cheese, low-fat ricotta and Parmesan to add extra flavor and protein. In order to add fiber to the dish, I throw in some spinach, onion and mushrooms. Spinach is high in calcium, which helps prevent osteoporosis.

Try my delicious, guilt-free Fettuccine Alfredo that is low in calories and fat, but full of flavor.

Liz Neporent is a diet and fitness expert and author of 12 fitness bestsellers. She regularly appears on national TV programs and is the president of Wellness 360, a New-York based wellness provider.

Another piece to the obesity puzzle: Boosting calcium consumption spurs weight loss -- but only in people whose diets are calcium deficient.

Angelo Tremblay and his team at Université Laval's Faculty of Medicine made the discovery in a 15-week weight loss program they conducted on obese women. The participants consumed on average less than 600 mg of calcium per day, whereas recommended daily intake is 1000 mg. In addition to following a low-calorie diet, the women were instructed to take two tablets a day containing either a total of 1200 mg of calcium or a placebo (sugar pill). Those who took the calcium tablets lost nearly 13 pounds over the course of the program compared to only about two pounds for women in the control group.

Nearly 44 million people in the U.S. are living with osteoporosis. The disease, which causes bones to be thin and brittle, strikes women more often than men. It's never too early to make the lifestyle changes that will help develop strong bones:

• Weight-bearing activity. Exercises such as walking, jumping rope, and jogging help build bone. Strength training is also important for bone health.
  
• Calcium. Eat a diet rich in calcium and be sure to get appropriate amounts of vitamin D (through sun exposure and fortified foods -- supplements are also available).
  
• Salt. Limit salt intake as it causes your bones to excrete more calcium.
  
• Break bad habits. Smoking can be bad for bone health as can drinking alcohol and drinking soda.

Check out the gallery for age-specific bone health recommendations.

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It's a well-known fact that older women need calcium and vitamin D to fight bone loss. But it's also important that younger, active women get calcium and vitamin D to prevent stress fractures.

A recent study looked at more than 5,000 female U.S. Navy recruits and found that those who didn't take additional calcium and vitamin D were 25% more likely to suffer a stress fracture.

The authors of the study recommend that women take calcium and vitamin D supplements before starting any new exercise regime. But you can also opt to get your calcium and vitamin D naturally. Dairy products such as low-fat milk, yogurt, and cheese are good sources of calcium, but there are other nutrition sources as well. Your best source of vitamin D is the sun; fish and vitamin D fortified foods (milk, orange juice, and cereals are often fortified with vitamin D) are also sources.

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I don't prefer yogurt because I've yet to find one low enough in sugar and good enough in taste. Some folks swear by yogurt, though -- maybe because experts, like those at RealAge, say it's a surefire weight loss aid.

Take a group of obese people, put them on a reduced-calorie diet that includes three daily six-ounce servings of calcium-rich yogurt and they'll likely drop 61% more fat overall and 81% more fat around their waists, than those who don't get the yogurt. That's what some researchers have discovered. And they think calcium is the magic bullet -- seems it may hinder fat storage and boost fat loss.

Is yogurt on your grocery list?

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Milk. It does a body good. Or does it? According to the Celebrity Diet Doctor, one of milk's major health claims -- that it helps prevent osteoporosis by supplying the body with much-needed calcium -- is totally bunk.

In fact, some even believe that milk causes osteoporosis. A study done by the dairy industry allegedly found that post-menopausal women who drank three glasses of milk a day lost bone density twice as fast as those who drank no milk at all. And, as Jacki told us a few months ago, there are other interesting health risks associated with milk.

Still, take everything with a grain of salt -- Milk is a good source of calcium and protein and as long as you practice the 'everything in moderation' mantra, I think you'll be fine. And I'm not giving up my post-workout glass of skim anytime soon.

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Studies show that vegetarians are less likely to develop heart disease, type 2 diabetes, high blood pressure, obesity, and some types of cancer.

When following a vegetarian diet, there are steps that can be taken to make this already healthy meal plan even healthier. Here are just a few of them:

• Incorporate lentils, beans, soybean products, nuts and seeds as protein sources
• Opt for whole grain products, such as whole wheat bread, rolled or steel cut oats, brown rice, and whole-grain cereals.
• If you don't consume any dairy products (which is the case with a Vegan diet), be sure to get enough calcium and vitamin D in your diet from fortified foods and soy-based products
• Be aware of how much sugar, salt, and fat are in foods that are easily assumed to be low in these three items
• If possible, purchase certified organic produce instead of fruits and vegetables that may have been sprayed with pesticides

Like I said, these are just a few tips. For all of you out there who have more tips like this to offer, please feel free to do so in the comments section below.

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I happened upon an interesting article on calcium depletion while thumbing through this month's edition of Healthy Awards magazine. In it, the author discusses the problem we have absorbing calcium and, making this process even more difficult, how certain foods can actually rob us of calcium we consume.

According to the article, if you ...

... drink more than two cups of coffee, tea, or soda per day, aim to take in an extra 200 to 300 mg of calcium, as caffeinated beverages increases calcium excretion.

... eat more than six ounces of meat daily, try to consume an extra 300 to 500 mg of calcium each day. This will help prevent the calcium absorption interference, which can occur when your diet consists of phosphorus-rich foods -- such as meat.

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You are what you eat, right? Since women have unique nutritional needs, like extra calcium and iron, it is important to address those differences through healthy whole foods.

If you need a little help knowing what the best foods are, Nursing Degree has put together a comprehensive list of the 100 best foods for women. What's nice about this list is:

• these are foods that are good for everyone, so we can serve them to our families.
• the list is segmented into categories: foods for overall health, bone health, skin health, weight loss, antioxidants, and other nutritional focuses.
• there are a variety of choices under each category, so you can pick and choose the foods you like.
• dairy is not stressed as the best food source for bone health, which is great for those who are allergic to dairy or simply don't believe it is a healthy food.

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Sometimes I worry about my bones. My grandma had osteoporosis, and my mom is taking measures to keep from falling prey to the same condition. Seems I should follow suit. Here's how I might bone up on staying strong, according to RemedyLife.com.

• Eat a diet rich in calcium and take a vitamin D supplement.
• Get at least 30 minutes of exercise, like walking and running, most days of the week.
• Engage in strength-training at least two days per week.
• Get a bone density screening at the time of menopause (or around age 50).
• Limit salt intake -- it causes the body to excrete calcium.
• Limit soft drinks.
• Don't smoke.
• Don't consume more than one or two alcoholic drinks per day.

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If you are over the age of 50, you need to consume 120% of the Daily Value (DV) for calcium. Not 100%. This is because you are advised to get 1,200 mg daily while adults ages 19 to 49 need only 1,000. Next time you read a food label, keep in mind that it's written for the 19 to 49-year-old age group.

An easy way to figure your calcium intake, says Publix Greenwise magazine, is to simply add a zero to the % DV. If a serving has 25% of the DV, then it contains 250 mg of calcium.

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100% fruit juice is a good addition to your breakfast. Without the added sugar, you're getting much of the fruit nutrition without added ingredients. The RDs over at HealthCastle shared their list of the top five juices:

• Concord Grape juice. According to a recent study, grape juice has the highest amount of antioxidants.
  
• Wild Blueberry juice. A close runner-up to grape juice, blueberry juice is also high in antioxidants. (Some listings rank it higher.)
  
• Cranberry juice. The flavonoids in cranberry juice can improve blood flow, possibly benefiting blood pressure and cholesterol while reducing the risk of blood clots.
• Cloudy apple juice. The cloudier varieties of apple juice are less filtered. Subsequently, they have more antioxidants than highly filtered varieties.
  
• Fortified orange juice. Many OJs are fortified with calcium, vitamin D, or plant sterols.

Do pay attention to serving sizes, however. A tall glass of orange juice may be two or even three servings. Stick to a small juice glass so you can enjoy your morning beverage without going overboard.

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The other day, while hosting over a dozen of my children's playgroup friends here at my house for some outdoor fun....I created a frozen treat guaranteed to fill their little tummies up in a completely nutritious and fun way. Bapaloneo (a weird word my three and five year old children made up) Pops served the purpose I had intended and energized the group for several hours of insanity. Try them this summer.

Fitz's Bapaloneo Pops:

• Cut bananas in half length-wise, and stick a popsicle stick in the flat end.
• Coat the banana with creamy peanut butter.
• Roll the peanut butter coated banana in a bowl of regular cheerios.
• Place pops on a pan covered with freezer paper and then put them in the freezer for an hour or so.

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If you don't do dairy, then I doubt what I'm about to mention will make you any more inclined to go buy a gallon of milk. However, if you haven't banished dairy from your diet, but simply aren't consuming much of it, then what I'm about to tell you may have you reaching for a glass of milk tonight with your dinner.

A recent study at Harvard University reveals that women who consume little or no lowfat dairy products daily are 11 percent more likely to develop high pressure than women who ate at least two servings a day. While an easy solution may be to pop a few calcium and vitamin D supplements and call it a day, you unfortunately miss out on the protein and magnesium found in dairy products, both of which may also play a role.

If donning a milk mustache really isn't your thing, you can always get your two daily servings from yogurt, cottage cheese, and other lowfat dairy products.

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This week I've been sampling Dannon's Light & Fit 0% Plus Yogurt, and I absolutely love it. Before I go any further though, let me tell you how I feel about yogurt. I like it, but only if I feel like I'm getting a high in calcium, low in sugar, legitimately fruit-filled snack. Now, there is always yogurt stacked up in my fridge, because I have two little children. But, rarely do I even open up a cup for myself. Not that I would ever buy my babies anything "bad"... cause I don't. But I regularly expect perfection of the things I put in my mouth. I'm simply not willing to waste 100 calories on a teeny cup of yogurt. I'd rather have two big pieces of fruit.

So! I was thrilled instantly by the calorie count on Dannon's new Light & Fit 0% Plus Yogurt. Each cup boasts only 50 or 60 calories, depending on the flavor. That I can do! The fruity varieties are also full of real fruit chunks. Fresh and healthy fruit chunks, not the icky stuff dumped in from a can. On top of all that, each flavor has proven to be delicious to both my children and me, and then a few of my personal training clients as well.

Before you go give Dannon's Light & Fit 0% Plus Yogurt a try, I encourage you to do a side-by-side comparison of it's nutritional content versus that of other yogurts. I did this a few days ago and couldn't find anything as good. This is the type of thing you want to put in your fridge if you're trying to lose weight. It's a great fix for your sweet tooth, while providing a decent amount of protein, calcium, vitamin D and other important nutrients.

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