Friday, April 24, 2009

Love Cheese? Here's How To Eat it More Healthfully...

Cheese is a popular and dangerous food to love. Yes, it has protein and calcium in it, but it also has loads of calories and saturated fat.

Here are my 4 favorite ways to keep cheese in your diet, while keeping your food in healthy balance.
  1. Pick lower fat cheeses. Some of the higher fat cheeses are creamed cheese (10g), cheddar (9.5g), gruyere (9g), fontina (9g) and American (9g). Some of the lower fat cheese are cottage cheese (0-4.5), neufchatel (4g), mozzerella (4.5-6g), goat (6g) and feta (6g). You can compare more cheeses here.
  2. Seek out brands of lowfat and nonfat cheese. A personal favorite brand of mine is Alpine Lace. 3 oz. of normal swiss cheese has 108 calories and 7.88 grams of fat (5 g saturated), while Alpine Lace Reduced Fat Swiss Cheese has 90 calories and 6 grams of fat (3.5 g saturated).
  3. Shred or grate your cheese. A much smaller amount of cheese can go a long way when you shred it or grate it, and spinkle it over your food. Like cheese and crackers? Try spinkling a little over a cracker and lighly melting it in the microwave. Like cheese in your sandwhich? Sprinkle some on top of your veggies and lowfat poultry in a whole grain pita pocket to hold it in. Like cheese sauces? Add grated cheese to nonfat milk, a little whole wheat flour to thicken it, and whtever spices you'd like to add. Here's a simple recipe.
  4. Pick your favorite cheese you can't live without, and limit your cheese comsumption to that. For me it's brie. Any other cheese I could take or leave, so I almost always leave it. Then, the rare occasion I have brie offerred to me, I go for it!
Keep in mind 1 ounce of hard cheese is only the size of 2 dominoes or 2 pairs of dice! Serving size is what counts the most!

Email me your cheese challenge, and I'll give you more suggestions if my tips above don't apply to you!

Committed to your health,

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