Tip 1 : Read the ingredients list on food packages. The whole grain should be the first or second ingredient, after water.

Tip 2 : Add fruit like sliced apples, pears, or a few berries to your salad bowl.

Tip 3 : Try an Asian-inspired stir-fry: Sauté mushrooms, bean sprouts, bell peppers, onions, minced garlic and ginger. Serve with rice or noodles.

Tip 4 : Challenge yourself to fit dairy into every meal--milk on your breakfast cereal, yogurt for lunch, milk-based soup at dinner.

Tip 5 : Chowders make a delicious supper dish --make your own with seafood, vegetables, and low-fat milk. Look for recipes online.

Tip 6 : Replacing sour cream with low-fat yogurt in recipes will reduce the Calories and add calcium.

Tip 7 : You are more likely to drink what you buy--try to keep fat-free or low-fat milk on hand.

Tip 8 : Whole grains are good for your health! Make at least half your grains whole to get the benefits.

Tip 9 : Take a walk around the block after dinner. If you are still hungry, have a piece of fruit instead of a rich dessert.

Tip 10 : Soymilk (soy beverage) fortified with calcium is a great alternative for those who don't or can't drink cow's milk.