Tip 1 : Make a breakfast-on-the-go smoothie by blending fat-free yogurt or milk with vanilla extract and a frozen banana.

Tip 2 : Don’t want to eliminate all sweets? Try a drizzle of chocolate fudge sauce on a pear, banana, or berries..

Tip 3 : Add sweetness to your whole-grain cereals with fruit. Top cereal with sliced bananas, canned peaches, raisins or frozen fruit!

Tip 4 : Make a summer salad: Mix together diced tomatoes, cucumbers, and sweet onions with a citrus vinaigrette. Top if off with low-fat feta crumbles.

Tip 5 : Whole milk and regular cheese are higher in saturated fat. Low-fat or fat-free versions have the calcium without the fat.

Tip 6 : Going out--think ethnic. Indian, Thai and Chinese dishes offer lots of yummy vegetable options.

Tip 7 : People who are lactose intolerant may be able to tolerate some types of yogurt. Experiment with different types including those made from soy.

Tip 8 : Add vegetarian meat substitutes (like tempeh or tofu) to soups and stews to boost protein without adding saturated fat or cholesterol.

Tip 9 : Need a snack? Spread peanut butter on apple slices or top frozen yogurt with berries or slices of kiwi fruit.

Tip 10 : What’s not part of the Dairy Group? Foods made from milk that have little or no calcium like cream cheese, cream, and butter.