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You’ve heard it dozen of times in the past several weeks: “Have you had your 3 today?” — the “3” being the recommended number of dairy servings per day. And we constantly hear and read that most of us, and particularly women and children, are not consuming enough calcium, a vital mineral for strong bones and teeth, the proper functioning of the nerves and of muscles, including the heart.

This means we need to change our eating habits. They (whoever “they” are) tell us it takes only three weeks to change a habit, so the American Dairy Association/National Dairy Council invites us to “Try 3 for 3.”

That’s easier to do than you’d think. Milk, cheese and yogurt are three easy-to-find dairy products to include in your eating plan.

Here are some ideas to get you and the kids started on a bone-smart regimen. The Apple Yogurt Smoothie is the creation of Rick Tramonte, owner and executive chef of Tru restaurant in Chicago. The remaining recipes were developed by Elizabeth Ward, a registered dietician and mother of three.

Apple Yogurt Smoothie

2 cups low-fat vanilla yogurt

1 Granny Smith apple, cored, peeled and diced

1/2 cup orange juice

1/2 cup ice

2 tablespoons honey

Combine yogurt, apple, orange juice, ice and honey in a blender or food processor; blend until smooth and pour into tall glasses. Garnish with sliced almonds, mint, cinnamon and additional honey, if desired. Makes 2 servings.

Choco-Nana Milk Mixer

3 1/2 cups 1 percent low-fat milk, divided

1 package (4-serving size) chocolate flavor instant pudding and pie filling

1 tablespoon creamy peanut butter

1 medium banana peeled, cut into chunks

Pour 2 cups milk, pudding mix, peanut butter and banana into container with tight-fitting lid and shake until well-blended, or put into blender container and blend on medium speed 1 minute or until smooth. Pour into large pitcher. Add remaining 1 1/2 cups milk; stir until blended.

Serve at once or refrigerate and stir before serving. Mixture thickens as it stands. Thin with additional milk, if desired. Makes 4 servings.

Shamrock Milk Mixer

1 cup low-fat milk

2 tablespoons pistachio flavor instant pudding & pie filling

1/2 crushed chocolate mint sandwich cookie

Pour 1 cup milk into a tall glass. Add 2 tablespoons of pistachio instant pudding mix and stir with a fork to dissolve. Stir in cookie. Makes 1 serving.

Tip: Crush the cookie by placing in a small plastic bag and crush using a rolling pin.

Frosty Pine-Orange Coolers

12 ounces orange juice

1/2 cup pineapple chunks, drained

1 1/4 cups low-fat vanilla yogurt

Combine orange juice, pineapple and yogurt in a blender or food processor. Blend on high speed for 2 to 3 minutes, or until frothy. Serve immediately. Makes 2 servings.