Tip 1 : Peanut butter adds protein to a snack. Try it on apple slices, celery, whole grain crackers, or a small square of dark chocolate.

Tip 2 : Replacing sour cream with low-fat yogurt in recipes will reduce the Calories and add calcium.

Tip 3 : Avoiding milk because you are lactose intolerant? Get the health benefits of milk by selecting lactose-free dairy products.

Tip 4 : Are you a fan of peanut butter and banana sandwiches? Try substituting other fruits.

Tip 5 : Make mini pizzas with open face whole-wheat English muffins. Top with sauce, veggies and low-fat cheese for a tasty treat!

Tip 6 : Vary your protein choices at a barbecue. Try bean burgers, soy hot dogs, or grilled tofu. Use a low-salt marinade to add flavor.

Tip 7 : Make a switch to fat-free milk. If you currently drink whole milk, first switch to reduced fat (2%), then low-fat (1%), and then fat-free (skim).

Tip 8 : Use low-fat milk to make bread pudding. Check online for recipes.

Tip 9 : Drizzle melted dark chocolate on your favorite berries for a special treat!

Tip 10 : Flavored milk has Calories from added sugars--try flavoring your plain low-fat milk with cocoa powder or vanilla extract.