How to Get the Proper Nutrients

Calcium

Why it's so important: Adequate calcium is vital to prevent osteoporosis, the brittle-bone disease that leads to 1.5 million fractures a year. (Weight-bearing exercise and vitamin D are also key.) Women start to lose bone mass in their 30s, so calcium is particularly important for women in peak bone-building years.
Recommended daily amount for pre-menopausal women: 1,200 mg
How much the typical woman gets: 640 mg
Tips for boosting your intake: Consume nonfat dairy products, and drink calcium-fortified orange juice (it has as much calcium as a glass of milk). Supplement with calcium pills or chews.

Protein

Why it's so important: Protein-rich foods provide the amino acids needed to build and repair muscles. A protein/carb combo will keep you satisfied longer than a carb snack alone.
Recommended daily amount for women: The government's Recommended Dietary Allowance for protein is about 0.4 grams of protein per pound of body weight. For a 140-pound woman, that's about 56 grams. But experts agree that exercisers need more. Active women may need as much as 0.5-0.7 grams per pound of body weight, or about 70-100 grams of protein per day.
How much the typical woman gets: 66 g
Tips for boosting your intake: Buy extra-lean cuts of meat and nonfat dairy products to limit saturated fat. Other good sources: soybean products, like soy protein and tofu.