Tip 1 : Tuna and a few whole wheat crackers make a great snack.

Tip 2 : Serve a watermelon salad for a refreshing treat. Check online for recipes.

Tip 3 : Visit My Reports to check out your dairy history chart and see how you've been doing with your dairy intake over time.

Tip 4 : Make vegetables part of your lunch every day by eating veggie wraps, pizzas or sandwiches.

Tip 5 : Combine plain yogurt with your favorite low-fat salad dressing for a different veggie dip.

Tip 6 : For an easy breakfast or snack on the go, try a fruit smoothie with frozen peaches, berries, and low-fat yogurt.

Tip 7 : Make a breakfast-on-the-go smoothie by blending fat-free yogurt or milk with vanilla extract and a frozen banana.

Tip 8 : 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 9 : Most people need from 5 to 7 ounces of protein foods a day. Check to see “What counts as an ounce” in the Protein Foods Group.

Tip 10 : Visit My Reports to check out your Protein Foods history chart and see how you've been doing with your intake over time.