Tip 1 : Try crunchy vegetables, raw or lightly steamed. They make a great snack or side dish.

Tip 2 : Add extra chopped vegetables (tomatoes, mushrooms, onions, or spinach) to store-bought pasta sauces. Simmer until vegetables are tender!

Tip 3 : For a breakfast that satisfies (and keeps you away from the mid-morning donuts)--add an egg.

Tip 4 : Make a healthier quiche by using low-fat milk and reduced-fat cheese in your recipe.

Tip 5 : Soymilk (soy beverage) fortified with calcium is a great alternative for those who don't or can't drink cow's milk.

Tip 6 : Adding 8 oz. of low-fat or fat-free milk to your meal is one of the easiest ways to get dairy.

Tip 7 : For a sweet treat, make a low-fat flan using fat-free evaporated milk. Check online for recipes.

Tip 8 : 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 9 : A good way to start your day with dairy is to use fat-free or low-fat milk instead of water to make oatmeal or hot cereal.

Tip 10 : Get your whole grains while watching a movie at home - snack on popcorn with little or no salt and butter.