One of the easiest ways to get your 24 ounces a day is to drink a glass of lowfat or fat free milk with every meal. Three 8-ounce glasses of milk equals 24 ounces. But feel free to think outside the glass.

You can add up the ounces of milk you have throughout the day — on your cereal (4 ounces), in your tomato soup (8 ounces) or in your caffé latte in the morning (10 ounces or more for a large). Or enjoy 8 ounces or more by whipping up a fruit smoothie made with milk.

Here are some easy ways you can count to 24:

• By-pass the bagel at breakfast and have a bowl of cereal and milk instead.
• Grab a carton of milk at the drive-thru instead of a soda.
• Substitute milk for water in recipes. Remember, 1 cup = 8 ounces.
• Satisfy your chocolate cravings with a glass of lowfat chocolate milk instead of a candy bar.
• Sip on a cappuccino or latté instead of black coffee.
• Order a glass of milk on ice at lunch.
• Warm up with a mug of hot chocolate.
• Whip up a smoothie made with milk, fruit and ice for an easy breakfast or afternoon snack.
• Make soups and chowders with milk.
• Milk your dessert with puddings or custards.
• At the coffeehouse order a milk steamer with a shot of syrup.
• Enjoy a banana and glass of milk for a mid-morning snack.
• Add milk to risotto and rice dishes for a creamier texture.
• Order a milk-based soup like corn chowder, potato leek or cream of broccoli as a first course at dinner.
• Running errands all day? Grab some milk and a granola bar.
• Freeze strawberry or banana milk in popsicle containers for a tasty "milksicle" treat.
• Having a late dinner? Drink a glass of milk to tame your appetite.
• Instead of dessert, order an after-dinner coffee drink made with milk.
• Order chai tea with milk.
• Take a break with an iced vanilla skim latté.
• Recharge after a work-out with a grab-and-go bottle of lowfat chocolate milk.
• Make a "mocktail" in a goblet with milk and sugar-free hazelnut syrup.
• Too tired to cook? Fix a bowl of whole-grain cereal topped with milk and a handful of berries for a no-fuss, nutrient-packed dinner.
• Make some old-fashioned oats with milk instead of water.

Additional ways
Find out additional ways to sneak milk into your day with our easy milk-based recipes. How much milk is in what you eat and drink every day?

• lowfat chocolate milk: 8 oz.
• tomato soup: 8 oz.
• milk with cereal: 4 oz.
• mashed potatoes: 4 oz.
• café au lait: 6 oz.
• pudding: 4 oz.
• fruit smoothie: 6 oz.
• hot chocolate: 8 oz.
• scrambled eggs made with milk: 2 oz.
• clam chowder: 8 oz.
• oatmeal with raspberries: 6 oz.
• raspberry rice pudding: 5 oz.