Tip 1 : Keep cut-up fruit at eye level in the refrigerator. It will be the first thing you see when you open the door!

Tip 2 : Cream, sour cream, and cream cheese are not included in the Dairy Group because they contain little or no calcium.

Tip 3 : Dairy foods can reduce the risk of low bone mass or osteoporosis--so keep eating them throughout your life.

Tip 4 : Add fruit like sliced apples, pears, or a few berries to your salad bowl.

Tip 5 : Challenge yourself to fit dairy into every meal--milk on your breakfast cereal, yogurt for lunch, milk-based soup at dinner.

Tip 6 : Keep fruits separate from raw meat, poultry, and seafood while shopping, storing, and preparing.

Tip 7 : Serve seafood twice a week-it's simple! Make patties with canned salmon, crab, or tuna, or use them on a seafood sandwich.

Tip 8 : For dessert, make a sugar-free chocolate or butterscotch pudding with fat-free or low-fat milk. Check online for recipes.

Tip 9 : Tired of eating plain vegetables? Add slivered almonds or cashews to a vegetable stir-fry.

Tip 10 : Get your whole grains by adding brown rice to soup for a hearty meal.