How do I sync my existing iPhone 4 to a new iTunes my new Mac without losing everything?!

I have recently changed from a Windows PC to a new Mac and am in the process of setting it up. All I want to do is sync or copy my saved contacts, messages, apps etc from my phone to my new iTunes (seems like a much more difficult task then it should be) so I can continue to use my phone as is. Any ideas? I dont mind using third party apps as long as they're free and actually work. Thanks for any help

Idealy you should move your itunes content from your old computer to your new one
Here are your options
http://support.apple.com/kb/HT4527
Then just sync your iPhone with the new computer. It will ask to erase but as everything in in your new itunes this is OK. Then choose what to sync back onto your iphone
If you no longer have the old computer here is how to restore your library from the iPhone
https://discussions.apple.com/docs/DOC-3991
Then you can sync your machine with the new computer.
If you do not care about this and just want to extract the items mentioned
I found this and it will extract your Contacts and messages.
http://www.transfer-iphone-recovery.com/transfer-music-from-iphone-to-itunes.htm l
if you use it in evaluation mode it is free

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Click the Store button at the top - Click Authorize this Computer- enter in your Credentials for your AppleID
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Calendars iCal Calendars.
Dont need to do mail,
Sync notes - if you want.
Anything in the Advanced section DO NOT TOUCH.
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Any music that was not purchased from the iTunes store will not transfer only Music Purchased from the iTunes store will transfer.. - so no CD's or Torrented, Downloaded from the interwebz,,
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