Environmental Nutrition: Let's get cheesy
Cheese is a beloved food. It plays a role in the culinary aspects of many cultures known for their delicious food, including Italian, Mexican, French, Spanish and, of course, American. However, we're often told to limit cheese intake due to its saturated fat content.
The latest Dietary Guidelines for Americans recommend that you limit your daily saturated fat intake to less than 10 percent of your calories -- that's roughly 22 grams for the average person. Some cheeses provide one-third of this amount in just one ounce. If you enjoy cheese in your diet, there is no need to forgo it completely. However, it's important to make wise choices regarding the types you eat, and how often and how much you eat it. Reduced fat cheeses also can help you include cheese with less impact on your saturated fat intake.
On the positive side, cheese is rich in protein, which is important for maintaining strong muscles and bones. Protein also can help you feel full longer, aiding in keeping your weight in check. Overall, cheese is a nutrient-rich food that can fit into a healthy eating plan if you check your portions and choose wisely.
Helpful hints
Here are some suggestions for healthy ways to include cheese in your diet.
Strong flavor: The more flavor a cheese has, the less you need to use. Use small amounts of powerful cheeses like Parmesan, Romano and blue cheese for a big flavor boost.
Portion sense: Because of the high saturated fat and calorie content, portion sizes of cheese are small -- 1 ounce, the equivalent of two dice. Keep that in mind when faced with a cheese platter.
End with it: To maximize the flavor cheese adds to a meal, try sprinkling it on just before serving instead of mixing it into a dish.
Perfect pairings: Pair cheese with fiber-rich carbohydrate foods, like fruits and whole grain crackers. You'll get long-lasting satiety from this combination.
(Environmental Nutrition is the award-winning independent newsletter written by nutrition experts dedicated to providing readers up-to-date, accurate information about health and nutrition in clear, concise English. For more information, visit www.environmentalnutrition.com.)
