Getting enough Calcium and Vitamin D in your new diet?

Since doing the Detox Diet 5 weeks ago, I've really cut down on my milk consumption - I generally make my cereal with water now (Hodgson Mill Multi Grain with Milled Flaxseed and Soy Cereal), and in general I haven't been drinking milk (but in my defense, I've been juicing up a storm...).

I've questioned whether I've been getting sufficient calcium, but hadn't thought of Vitamin D. My husband has been talking to his doctor and thinks I need to be getting more in my diet. So I did some research, and I think he is probably right.

For calcium, I'm not as concerned, as I eat a lot of Kale, Carrots, Beets and Broccoli which are high in calcuim. I found a great reference here: http://carrotcafe.com/f/calevel.html . According to this list, I should probably include vegetables such as Dandelion Greens, Mustard Spinach, turnip greens and lambsquarter (does anyone know what this is??)

But when I read about where I could find Vitamin D, I was surprised. Mushrooms and sunlight are about the only sources...

I found this reference that was helpful - it also has a list of which foods nutrients can be found in general, which is a great source of info when trying to balance out your diet: http://www.healthalternatives2000.com/vitamins-nutrition-chart.html

I also found this reference, which was written with Vegan's in mind. I'm not a vegan myself, but I guess I'm turning more that way (still won't give up on my meats though, as much as I like veggies). I found this reference helpful: http://www.vegansociety.com/food/nutrition/vitaminD.php

So the moral of the story is that its worth reading up on some of these areas when trying to sort out how to balance your diet after detoxing. Its easy to feel that because you are eating (or drinking) more vegetables that you are covered, but its important to know what nutrition you are getting and what you need to supplement. Vitamin D is an important one - so I'll be trying to find alternative sources (given that my fair Irish skin likes to be kept out of the sunlight... and I live in Vermont....)