Tip 1 : Make your own watermelon ice-it's a nice refreshment on a hot day. Check online for recipes.

Tip 2 : Make a switch to fat-free milk. If you currently drink whole milk, first switch to reduced fat (2%), then low-fat (1%), and then fat-free (skim).

Tip 3 : Frozen juice bars (100% juice) count as fruit and make healthy alternatives to those that may contain a lot of added sugars.

Tip 4 : Make more brown rice than you need and freeze the rest for when you make a soup or casserole.

Tip 5 : In a restaurant, start your meal with a salad packed with veggies, to help control hunger and feel satisfied sooner.

Tip 6 : Ready-to-eat, whole-grain cereal is a tasty whole grain snack. Check the Nutrition Facts label to find one that is lower in sugar.

Tip 7 : Add non-fat powdered milk to casseroles, soups or pasta dishes to get added calcium.

Tip 8 : Soups and puddings made with fat-free or low-fat milk can help you get the dairy you need.

Tip 9 : For a quick and easy casserole, soup, or stir-fry, add frozen vegetables.

Tip 10 : 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.