Tip 1 : Make half your plate fruits and vegetables. Be adventurous and try a new fruit and vegetable each week.

Tip 2 : Build a meal around beans or peas. Bean burritos are a quick and easy dinner entree.

Tip 3 : Make fruit kabobs using pineapple chunks, bananas, grapes, and berries. Use yogurt as a sauce for your fruity snack or side dish.

Tip 4 : Some dairy products, like whole milk and cheese, contain solid fats, which provide Empty Calories. Choose lower fat versions more often.

Tip 5 : Use low-fat milk to make bread pudding. Check online for recipes.

Tip 6 : Try growing your own vegetables and herbs. You can start small with a few pots on your balcony or deck.

Tip 7 : Keep your bones strong! Make the Dairy Group part of your eating routine to help maintain bone mass throughout life.

Tip 8 : Dairy foods can reduce the risk of low bone mass or osteoporosis--so keep eating them throughout your life.

Tip 9 : Soups and puddings made with fat-free or low-fat milk can help you get the dairy you need.

Tip 10 : In pancakes and muffins, experiment with substituting half the flour with oat or whole-wheat flour. (They may need more leavening).