Tip 1 : In addition to getting calcium from milk and yogurt, you also get potassium, which can help your blood pressure.

Tip 2 : Looking for a fast, fruity snack? Make a smoothie by blending plain yogurt with your favorite fruit. Freeze fruit first or add ice.

Tip 3 : For a quick and easy casserole, soup, or stir-fry, add frozen vegetables.

Tip 4 : Top your salad with a hard cooked egg to add protein and other nutrients.

Tip 5 : Keep your bones strong! Make the Dairy Group part of your eating routine to help maintain bone mass throughout life.

Tip 6 : A good way to start your day with dairy is to use fat-free or low-fat milk instead of water to make oatmeal or hot cereal.

Tip 7 : Bake or roast chicken instead of frying, and remove skin before eating, to lower saturated fat and Calories.

Tip 8 : Much of the fat in chicken and turkey is in or under the skin. Remove skin and fat for a leaner, healthier meal.

Tip 9 : Make the majority of your choices whole or cut-up fruit rather than juice to get fiber.

Tip 10 : Pack a peanut butter and banana sandwich with a bag of homemade trail mix for lunch.