Tip 1 : For a sweet treat, make a low-fat flan using fat-free evaporated milk. Check online for recipes.

Tip 2 : Support your health and community by buying locally-grown vegetables. Try visiting a farmers market near you.

Tip 3 : Whole milk and regular cheese are higher in saturated fat. Low-fat or fat-free versions have the calcium without the fat.

Tip 4 : Try growing your own vegetables and herbs. You can start small with a few pots on your balcony or deck.

Tip 5 : Try low-fat ricotta instead of cottage cheese--it has more calcium and works great in many recipes that call for cottage cheese.

Tip 6 : Replacing sour cream with low-fat yogurt in recipes will reduce the Calories and add calcium.

Tip 7 : Add fruit to your brunch for additional color and flavor: sliced fruit or berries make a great topping on low-fat yogurt.

Tip 8 : Shopping tip: Find specials and coupons in your local paper or online for discounts on fresh, frozen, dried or canned fruits.

Tip 9 : In pancakes and muffins, experiment with substituting half the flour with oat or whole-wheat flour. (They may need more leavening).

Tip 10 : Add pureed vegetables, like carrots, sweet potatoes, and beans to soup for a thicker, heartier texture.