Tip 1 : Try rolled oats or a crushed, unsweetened whole-grain cereal as breading for baked chicken, fish, veal cutlets, or eggplant parmesan.

Tip 2 : 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 3 : Stock up on frozen vegetables for quick and easy cooking in the microwave.

Tip 4 : Need a snack? Spread peanut butter on apple slices or top frozen yogurt with berries or slices of kiwi fruit.

Tip 5 : Dairy foods provide calcium needed for bone growth and bone health throughout your life.

Tip 6 : Order veggie pizza with toppings like mushrooms, green peppers and onions - ask for extra veggies!

Tip 7 : Cut the Calories but keep all the calcium--switch from whole (150 Calories) to low-fat (100 Calories) or fat-free (80 Calories) milk.

Tip 8 : Keep cut-up fruit at eye level in the refrigerator. It will be the first thing you see when you open the door!

Tip 9 : Keep your food safe! Wash your hands, utensils & cutting boards before and after contact with raw meat, poultry, seafood & eggs.

Tip 10 : Challenge yourself to fit dairy into every meal--milk on your breakfast cereal, yogurt for lunch, milk-based soup at dinner.