Tip 1 : Calcium-fortified soymilk (soy beverage) provides similar amounts of calcium as in milk. It is available in low and non-fat versions.

Tip 2 : Use your summer vegetables to make homemade salsa. Check online for recipes.

Tip 3 : Adding 8 oz. of low-fat or fat-free milk to your meal is one of the easiest ways to get dairy.

Tip 4 : Don’t run out of milk. Keep low-fat evaporated milk handy. Add it to scrambled eggs or your morning coffee.

Tip 5 : For dessert, make a sugar-free chocolate or butterscotch pudding with fat-free or low-fat milk. Check online for recipes.

Tip 6 : Having a snack attack? Reach for whole-wheat crackers - top them with hummus or a little peanut butter.

Tip 7 : Use low-fat buttermilk in pancakes or waffles for a weekend brunch. Look for recipes online.

Tip 8 : Whole milk and regular cheese are higher in saturated fat. Low-fat or fat-free versions have the calcium without the fat.

Tip 9 : Buy fresh, seasonal vegetables. They cost less and are more likely to be at their peak flavor.

Tip 10 : Keep vegetables separate from raw meat, poultry, and seafood while shopping, storing, and preparing.