Despite its high saturated fat and sodium content and its high calorie density, Americans eat a lot of cheese - about 39 pounds per capita. In fact, cheese is a nutritious food. A typical one ounce serving of cheddar (real cheddar, not that abominable stuff that comes in individually wrapped slices) contains 200mg of calcium and 8 grams of protein. That same 1 ounce also contains around 100 calories though, and there is the problem. Where we usually go wrong with cheese is simply eating too much of it.
So here are some tips for making cheese a part of a healthy diet.
1. Be Aware of what you are eating. Learn what a 1 ounce portion is. It is probably more than you think it is but less than you are used to eating. The amount of saturated fat can vary quite a bit among different varieties of cheese, from about 6 grams per serving at the high end for cheddar and brie to almost none in a cottage cheese or parmesan.
2. Reconsider your Accompaniments. Instead of just automatically piling your cheese atop crackers that add even more salt and fat to your snack, consider pairing it with fruits and vegetables. This adds nutrients, fiber and water to your snack. For example, pair some mozzarella cheese with cherry tomatoes drizzled with just a bit of balsamic vinegar. Or have a few pretzels with your cheddar instead of crackers.
3. Use Cheese as a Meat Replacement. Cheese is not only for snacking. It can enhance many dishes or even serve as a main entre. Get creative. But measure.
4. What's for Desert? How about cheese? Instead of cake or cookies, try a small plate of a favorite cheese with nuts and fresh or dried fruits. It will not only feel elegant, but it will be a better choice.
With cheese, the main thing to remember is that it is a lot of calories in a small serving. So don't avoid enjoying it. Just consume it deliberately in moderation.
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