Tip 1 : You are more likely to drink what you buy--try to keep fat-free or low-fat milk on hand.

Tip 2 : Make time for breakfast every day! Choose whole-wheat bread, oatmeal, or whole-grain waffles.

Tip 3 : To get some extra dairy, add some shredded low-fat cheese to tuna casserole.

Tip 4 : How many different fruit salads can you make? Share ideas with friends to create a variety.

Tip 5 : Eat seasonally! Checking what vegetables are in season in your area can help save money and support your local farmers.

Tip 6 : Choose fat-free or low-fat milk or yogurt more often than cheese. When selecting cheese, choose low-fat or reduced-fat versions.

Tip 7 : Curries and other ethnic dishes pair small amounts of meat or chicken with vegetables and seasonings. Check for recipes online.

Tip 8 : Chicken and white bean chili is a tasty way to combine protein foods with a great flavor and bounty of nutrients.

Tip 9 : Soymilk (soy beverage) fortified with calcium is a great alternative for those who don't or can't drink cow's milk.

Tip 10 : Fresh and frozen fruit such as raspberries, strawberries, blueberries and blackberries can be enjoyed throughout the year.