Aug 25, 2002 By Dr. Michele Cyr 5 min read

In the cold months, when extra pounds are hidden beneath layers of clothing, people often put their dietary and exercise goals on the back burner. But when sweaters gave way to bathing suits, many women looked for a diet more suited to their vision of summer fitness. Fortunately, a few simple changes can transform your diet into one that promotes low body fat and provides the nutritional requirements for a more active lifestyle.

The key can be summed up in one word: calcium.

Osteopenia and Osteoporosis

More Calcium, Lower Body Fat

Food First

The Power of Yogurt

Perhaps the best source of calcium is lowfat yogurt. Not only does a single cup of yogurt offer 40% of the recommended daily allowance of calcium, but it is also a good source of protein, a nutrient that is vital in maintaining good health. In addition, yogurt also contains live and active cultures, beneficial organisms that aid in digestion and may even help strengthen the immune system.

One of the best features of yogurt is the versatility and ease with which it can be incorporated into your diet. Be it by the cup or as a central ingredient for a number of delicious dishes, yogurt can help you increase your calcium intake and achieve your fitness goals.

(Women’s health expert, Dr. Michele Cyr is Associate Professor of Medicine at Brown University School of Medicine.)

SUMMER FRUIT AND

YOGURT PARFAIT

Serves 4

1 ripe mango

3 tablespoons sugar

1 1/4 cups water

1 pint strawberries

1 pint raspberries

1 pint blackberries

1 pint blueberries

2 cups vanilla or plain yogurt

4 sprigs mint

Peel and dice mango; place in small saucepan with sugar and water. Simmer over medium-low heat until soft, about fifteen minutes. Cool thoroughly. Puree cooked mango in blender until very smooth.

Lightly rinse berries and allow to dry. To assemble, alternate layers of cold mango sauce, fresh berries and yogurt in four parfait glasses. Garnish each with fresh sprig of mint and serve.

Nutrition per Serving (19 ounces): calories 308; protein 8g; saturated fat 1g; calcium 269mg

CHILLED CUCUMBER AND YOGURT SOUP

Serves 4

4 cucumbers

2 cups plain yogurt

1 cup no-fat chicken broth or water

1 small clove garlic

1 tablespoon white wine vinegar

1 tablespoon honey

Salt and pepper

1 scallion, green top only

2 tablespoons fresh dill, chopped (or 1 teaspoon dried dill)

1 ripe tomato, seeded

1/2 ripe avocado, peeled

3 radishes

Dill sprigs for garnish

Peel, seed and slice cucumbers. Place slices in blender with yogurt, chicken broth or water, garlic, white wine vinegar, honey and a little salt and pepper. Puree until very smooth. Pour contents into a soup terrine. Thinly slice green top of the scallion. Stir sliced scallion top and chopped dill into soup. Salt and pepper to taste. Chill in refrigerator until service.

Cut tomato, avocado and radishes into very fine dice. Lightly mix the three vegetables. To serve, pour a generous ladle of soup into each bowl and garnish with vegetable mixture and dill sprigs.

Nutrition per Serving (16 ounces): calories 176; protein 10g; saturated fat 2g; calcium 267mg

GRILLED CHICKEN WITH ORANGE YOGURT SAUCE

Serves 4

4 boneless, skinless chicken breasts

2 tablespoons olive oil

2 cloves garlic, finely minced

Salt and pepper

1 1/2 cups orange juice

1 teaspoon (or more to taste) minced jalapeno pepper

1 teaspoon dry mustard

2 teaspoons ground ginger

1 cup plain yogurt

2 tablespoons fresh lemon juice

Salt and pepper

6 orange sections

1 scallion

Place chicken breasts in baking dish. Coat on both sides with olive oil and garlic. Marinate at least one hour or up to twenty-four hours before grilling.

Pour orange juice into saucepan and, over low heat, reduce to one-third of the original volume (1/2 cup should remain). While juice is still hot, stir in minced jalapeno, dry mustard and ginger. Cool to room temperature and stir in yogurt and lemon juice; season to taste with salt and pepper.

To grill, season both sides of chicken breasts with salt and pepper and cook thoroughly, about 8 minutes on each side. To serve, place chicken on a platter and spoon a few ounces of sauce over chicken. Garnish with cut orange segments and sliced scallion.

Nutrition per Serving (9 ounces): calories 294; protein 31g; saturated fat 2g; calcium 141mg

TZAZIKI YOGURT DIP

Serves 4 to 6

4 cloves garlic, unpeeled

2 tablespoons extra virgin olive oil, divided

1 cucumber

1 1/2 cups plain yogurt

1 tablespoon fresh lemon juice

1 tablespoon fresh chopped or 2 teaspoons dried parsley

1 pinch cayenne pepper

Salt and pepper

Preheat oven to 325øF. Place unpeeled garlic cloves in ovenproof dish and drizzle with 1 tablespoon olive oil. Roast garlic for 1/2 hour or until soft. Allow to cool, reserving any oil that remains.

Peel, seed and grate cucumber with food processor or hand grater. In medium bowl, place grated cucumber, remaining olive oil and all remaining ingredients except roasted garlic.

Press garlic and mash until smooth with side of large knife. Add to yogurt mixture.

Stir well and season with salt and pepper to taste. To allow all flavors to combine, prepare dip at least two hours before serving.

Serve with fresh vegetables and toasted pita bread triangles.

Nutrition per Serving (4 ounces): calories 86; protein 4g; saturated fat 1g; calcium 121mg

For more information about yogurt go to www.aboutyogurt.com