Tip 1 : When serving chocolate pudding-- top it with sliced strawberries or bananas and chopped nuts.

Tip 2 : Make pudding with low-fat milk, and top it with a sprinkle of cinnamon or sliced fruit.

Tip 3 : Check the Calories on dairy product labels. Choose the lower Calorie versions--those that are low-fat or fat-free, without added sugars.

Tip 4 : Buy vegetables that are easy to prepare. Pick up pre-washed bags of salad greens, baby carrots or celery sticks.

Tip 5 : Choose fat-free or low-fat milk or yogurt more often than cheese. When selecting cheese, choose low-fat or reduced-fat versions.

Tip 6 : Dried fruit (raisins, dates, cranberries) and fresh fruit (chopped apples or pears) make a great combination. Add nuts for an extra crunch.

Tip 7 : Visit My Reports to check out your dairy history chart and see how you've been doing with your dairy intake over time.

Tip 8 : Replace refined grains with whole grains. Buy whole-grain versions of foods like bread or pasta.

Tip 9 : Serve an Italian favorite--bruschetta. It can be made with tomatoes, basil and olive oil. Check online for recipes.

Tip 10 : Beans can be the basis for many dishes. Slow cook them with other vegetables and seasonings for low-cost, nutrient-packed meals.