As we continue to explore the list of Abs Diet Powerfoods, this week we turn our attention to dairy products such as fat-free or low-fat milk, yogurt, cheese, and cottage cheese.

We’ve all heard that dairy contains calcium and helps strengthen bones, but the Abs Diet also focuses on the power of dairy to help fight fat. Its authors point to a University of Tennessee study that found dieters who incorporated high-dairy, high-calcium foods lost significantly more weight than dieters on a low-dairy, low-calcium diet. Researchers have said that calcium, as well as some of the minerals found in dairy products, may help break down body fat and preserve muscle.

You can easily incorporate milk or yogurt into a smoothie and cheese into an egg white omelet. Ricotta and Greek-style yogurt are great for making creamy sauces, dips, and sandwich spreads. Just remember to choose low- or non-fat dairy rather than whole milk. Good examples include 2% milk, low-fat cheddar or mozzarella cheese, low-fat cottage cheese, low-fat ricotta cheese, light cream cheese, and plain low-fat yogurt. A serving size is 1 cup of milk, 3/4 cup of yogurt, or 2 ounces of cheese.

• For more information on the Abs Diet, visit Women’s Health.

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