Tip 1 : Use fat-free or low-fat milk to make condensed soups such as cream of mushroom, tomato, potato, or chicken. Check for low sodium options.

Tip 2 : Craving something sweet? Instead of candy try having dried fruits like cranberries, cherries, or raisins.

Tip 3 : What’s not part of the Dairy Group? Foods made from milk that have little or no calcium like cream cheese, cream, and butter.

Tip 4 : Cut-up fresh or canned fruit (canned in juice or water) makes a great waffle topping--you can skip the syrup and whipped cream.

Tip 5 : Osteoporosis (thinning of bones) can be reduced by routinely eating low-fat or fat-free dairy food --at all ages and stages of life.

Tip 6 : What could you do with radishes? Roast with other vegetables or eat raw on top of a salad for a spicy and crunchy texture.

Tip 7 : "Juice drinks" aren't real fruit juice--look for 100% juice on the label.

Tip 8 : Going out--think ethnic. Indian, Thai and Chinese dishes offer lots of yummy vegetable options.

Tip 9 : Try substituting yogurt for butter or margarine in baked goods to keep them moist and lower in Calories.

Tip 10 : Dairy foods provide calcium needed for bone growth and bone health throughout your life.