Tip 1 : Visit My Reports to check out your dairy history chart and see how you've been doing with your dairy intake over time.

Tip 2 : Make your own cheese spread for crackers--try low-fat ricotta blended with herbs such as oregano, dill, & chopped green onions.

Tip 3 : Cut your Calories by finishing your meal with a flavorful fruit salad instead of cookies or cake.

Tip 4 : Some cheeses have a lot of sodium. Use them in small amounts to add flavor, and omit additional salt.

Tip 5 : Add calcium to your coffee or tea by switching from either half & half or cream to low-fat or fat-free milk.

Tip 6 : Protein foods include: lean meats, seafood, poultry, eggs, beans and peas, nuts, seeds, and soy products.

Tip 7 : Instead of butter and syrup, top pancakes with unsweetened applesauce and a sprinkle of powdered sugar.

Tip 8 : Whole milk and regular cheese are higher in saturated fat. Low-fat or fat-free versions have the calcium without the fat.

Tip 9 : "Juice drinks" aren't real fruit juice--look for 100% juice on the label.

Tip 10 : Replacing sour cream with low-fat yogurt in recipes will reduce the Calories and add calcium.