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

Tip 2 : Use low-fat milk to make bread pudding. Check online for recipes.

Tip 3 : Add vegetarian meat substitutes (like tempeh or tofu) to soups and stews to boost protein without adding saturated fat or cholesterol.

Tip 4 : Dairy foods provide calcium needed for bone growth and bone health throughout your life.

Tip 5 : Need to make dinner but have errands to do? Use a slow cooker to make a chicken and vegetable stew with plenty of tomatoes, potatoes and green beans.

Tip 6 : Enjoy eggs as your protein food choice--up to one a day, on average, doesn't raise blood cholesterol levels!

Tip 7 : Make croutons from whole-grain bread to use in salads.

Tip 8 : Cook your oatmeal or other hot cereal in fat-free or low-fat milk instead of water.

Tip 9 : Serve ‘beans with greens’--add cooked cannellini beans to cooked, drained kale. Season with pepper, lemon juice and oil.

Tip 10 : Multi-grain, stone-ground, 100% wheat, cracked wheat, or seven-grain doesn't equal whole-grain. Look for the word "whole"!