It is recommended that people 9-years and older consume three servings of low-fat or fat-free dairy every day.

Three daily servings of dairy delivers important nutrients including those that promote bone health and blood pressure management.

However, on average, people are consuming only about two servings of dairy a day.

Here are 25 ways to incorporate more dairy into your diet:

BREAKFAST

• Breakfast Sandwich: toast a whole-wheat English muffin and top with an egg and reduced-fat cheese slice.

• Quick Smoothie: get out the blender and mix a splash of fruit juice, frozen fruit, low-fat or fat-free yogurt and a few ice cubes.

• Morning Mocha: mix a cup of low-fat chocolate milk with a teaspoon of instant coffee.

• Swap It: substitute low-fat or fat-free milk for water when preparing oatmeal, hot chocolate or pancakes.

• Yogurt Parfait: top low-fat or fat-free yogurt with fruit slices and granola.

• Meal On-The-Go: grab a banana with peanut butter and a cup of low-fat or fat-free milk.

LUNCH

• Gourmet Grilled Cheese: start with the basics (whole-wheat bread, reduced-fat American cheese) and add avocado and tomato.

• Pizza Pita: top a whole-grain pita with pizza sauce, reduced-fat shredded cheese and your favorite toppings.

• Fiesta Tortilla: roll up your favorite toppings in a whole-grain tortilla with reduced-fat cheese. Add salsa, lean meats, avocado, pepper, onions.

• Chicken Melt: melt a slice of reduced-fat Colby Jack cheese over chicken on an English muffin.

• Sandwich Heaven: choose multi-grain bread, spread on mustard and fill it with lean meats (such as turkey breast or roast beef), reduced-fat cheese, tomatoes and veggies.

• Super Spud: try a baked potato with low-fat plain yogurt, reduced-fat shredded cheese, black pepper and your favorite steamed veggies.

SNACKS

• Fun and Kid-Friendly: wrap pretzel rods with reduced-fat cheddar cheese.

• Chocolate Banana Milkshake: blend a cup of low-fat chocolate milk, a banana and ice cubes.

• Pack It: low-fat or reduced-fat string cheese is quick, portable and fun.

• Strawberry Frozen Yogurt Squares: a welcome warm weather treat (see recipe).

• Dip It: cut up pieces of fruit and include low-fat or fat-free vanilla yogurt as a tasty dip.

• Chocolate Craving: enjoy an ice-cold glass of low-fat or fat-free chocolate milk.

• Yogurt-sicles: pour low-fat yogurt into small paper cups, insert small wooden sticks and freeze.

• Fruit-and-Cheese Kabobs: alternate slices of apple and reduced-fat cheese cubes on small wooden skewers.

DINNER

• Side Salad: top a tossed salad with zesty Parmesan or creamy mozzarella.

• Make Your Own Pizza Party: use whole-wheat crust and top with pizza sauce, part-skim mozzarella cheese and veggies.

• Garden Pasta Salad: combine cooked whole-wheat pasta, reduced-fat Cheddar cheese cubes, fresh chopped veggies and low-fat Italian dressing.

• Amped Up Veggies: melt reduced-fat cheese on broccoli, cauliflower, carrots or peas.

• Sweet Ending: top angel food cake with low-fat cherry or vanilla yogurt.

Strawberry frozen yogurt squares

Makes 9 Servings. Prep Time: 10 min

Freezer time: 8 hours

All you need:

1 cup crunchy wheat and barley cereal

3 cups fat-free strawberry yogurt

1 (10-ounce) bag frozen unsweetened strawberries (about 2-1/2 cups)

1 cup fat-free sweetened condensed milk

1 cup light or fat-free whipped topping (optional)

All you do:

1. Line an 8 x 8-inch baking pan with foil. Sprinkle cereal evenly on the bottom of the pan; set aside.

2. Place yogurt, strawberries and condensed milk in a blender; coverand blend until smooth. Pour the mixture over top of cereal, gently smoothing yogurt mixture to edges of pan. Cover with foil (or plastic wrap) and freeze for 8 hours or until firm.

3. Use edges of foil to loosen and remove from pan; let recipe thaw for 5 to 10 minutes. Cut into squares, top with whipped topping, if desired, and serve.

Storage tip: Squares may be individually wrapped and frozen for single servings.

Note: Create your own variations by using other flavor combinations of yogurt and fruit.

Recipe created by 3-Every-Day of Dairy.

Nutritional Facts: 200 Calories, 0 g Fat, 0 g Saturated Fat, 5 mg Cholesterol, 150 mg

Sodium, 7 g Protein, 42 g Carbohydrates, 2 g Dietary Fiber, 20% Daily Value Calcium

For more recipes, visit Visit www.nationaldairycouncil.org/recipes.