Tip 1 : Choose fat-free or low-fat milk as your beverage at meals for an easy way to get calcium.

Tip 2 : Watch for sales on canned and frozen vegetables. Check for low sodium options and stock up on your favorites.

Tip 3 : Soups and puddings made with fat-free or low-fat milk can help you get the dairy you need.

Tip 4 : Calcium is a nutrient of public health concern. You can meet your calcium needs by drinking fat-free milk or eating low-fat yogurt.

Tip 5 : Use fruit in your holiday stuffing--try apples, cranberries, raisins, or prunes. Check online for recipes.

Tip 6 : Sprinkle cinnamon on sliced apples for a quick and easy cold snack, or try it heated in the microwave for a warm treat.

Tip 7 : Whole milk and regular cheese are higher in saturated fat. Low-fat or fat-free versions have the calcium without the fat.

Tip 8 : For a quick smoothie, try orange juice, non-fat yogurt, and frozen mango slices (or other fruit). Add ice, blend and enjoy!

Tip 9 : Add fruit to your brunch for additional color and flavor: sliced fruit or berries make a great topping on low-fat yogurt.

Tip 10 : Don't know what to do with leftovers? Puree roasted vegetables with chicken stock to make a hearty and flavorful soup.