Quick and healthy small meals with dairy can include: a baked potato with low-fat cottage cheese and salsa, beans, corn, or cooked vegetables; low-fat yogurt, fruit, and cereal; whole-wheat toast with peanut butter and a glass of skim milk; a slice of cheese, whole-wheat toast, and a piece of fruit; a handful of mixed nuts and a glass of skim milk; and a slice of vegetable pizza.

Quick tip: When cooking, prepare extra servings and freeze for meals later in the week.