Calcium. Dairy foods are the richest sources of calcium in the American diet, and milk, cheese and yogurt make treats such as ice cream, ice milk, frozen yogurt, custards and puddings credible calcium sources.

Instant dry milk is an especially good, low-fat way to add extra calcium - along with protein and riboflavin - because just 1/3 cup contains 280 milligrams, nearly 30 percent of the recommended amount of calcium for one day. Try stirring extra into puddings, pie fillings, even cakes and cookies.

Iron. Most Americans don't consume iron in the amounts recommended daily - 18 milligrams for adults - so adding extra to desserts makes good nutritional sense. Dried fruits can be a good iron source. Adding raisins, prunes or dried apricots to desserts is a way to increase iron content.