Eggplant parmesan

If you've never tasted it, eggplant parmesan is an Italian dish made up of slices of eggplant covered in flour and breadcrumbs and then baked in layers of rich tomato sauce and melted cheese! It's a must-try for any and all Italian food fans.

Including eggplant parmesan in your menu gives you a big boost of calcium. Each serving has 315 milligrams of calcium, 24 percent of the amount you require daily.

You will also get up to 15 percent (or 1.6 milligrams) of the recommended daily amount of zinc, 18 percent (or 1.4 micrograms) of vitamin B12, and 14 percent (or 17 micrograms) of vitamin K in each portion of eggplant parmesan. 

But eggplant parmesan can be high in sodium, up to 705 milligrams per portion, or 31 percent of the recommended limit of 1,500 milligrams per day. So from this point of view, it's important to moderate the number of portions.