Tip 1 : Try this pasta idea. Grate zucchini lengthwise and cook with onions, garlic, and a little broth until tender. Add to spaghetti pasta and serve.

Tip 2 : Whole milk and regular cheese are higher in saturated fat. Low-fat or fat-free versions have the calcium without the fat.

Tip 3 : Replacing sour cream with low-fat yogurt in recipes will reduce the Calories and add calcium.

Tip 4 : Need a snack? Have a glass of low-sodium vegetable juice and a few whole-wheat crackers to take away the hunger pangs.

Tip 5 : Not sure if you will use the whole bag of spinach? Add baby spinach leaves to a stir-fry, pasta sauce, salads, wraps or omelets.

Tip 6 : Cut-up fruit makes a great snack. Cut them yourself, or buy pre-cut packages of fruit pieces like pineapple or melon.

Tip 7 : Add fruit like sliced apples, pears, or a few berries to your salad bowl.

Tip 8 : For lean protein food choices, select boneless skinless chicken breasts, turkey cutlets, lean beef or pork cuts, or seafood.

Tip 9 : When serving chocolate pudding-- top it with sliced strawberries or bananas and chopped nuts.

Tip 10 : Use the food label to find whole grains such as whole rye, whole wheat, whole-grain corn and wild rice.