Healthy cheese choices

Who doesn’t love cheese?  For years, my lunch included a cheese sandwich.  I varied the cheese but lunch often had a cheese sandwich.   Most people love cheese and there are so many varieties to choose from.   Did you know the American Cheese you are buying is probably not “cheese” but a cheese food?   What are healthy cheese choices?

Pair cheese with fresh fruit, nuts, whole grain bread or crackers.

Americans love cheese

We eat a lot of cheese.   According to a CNN article, “Americans consumed over 38 pounds of cheese per capita in 2020 alone,”.   I actually think this is a good thing.  Cheese is healthy and eating some cheese adds important nutrients to your day.

What are health benefits of eating cheese?

Cheese adds protein, many minerals and vitamins to your day.

Calcium – cheese is a great way to get some calcium.  Many people aren’t drinking milk at meals, so adding some cheese into your day is a good way to add some calcium to your diet.  Enjoy a one-ounce slice of a hard cheese like Cheddar or Jack and add 200 mg of calcium to your day.  You need more calcium each day than you probably are getting.  The Recommended Dietary Allowance for calcium for adults is 1,000 mg a day and women over 50 and guys over 70 need 1200 mg a day.  Kids 1-3 years need 700 mg, 4-8 years need 1000 mg, and fast-growing ages including teens, ages 9-18 years need 1300 mg a day. 

Protein – when one thinks of foods that are good sources of protein, you might not think cheese.  But cow’s milk, yogurt made from cow’s milk and cheese all provide an excellent, high-quality protein.  In fact, the protein quality of cheese is ranked higher than meat, fish or poultry.  Animal proteins like cheese are called “complete proteins” because they provide all the essential amino acids our bodies can’t make but are needed to build protein in our bodies.

Nutrients in different cheeses

Cheese 1 ounce	Calcium (mg)	Protein (g)
Cheddar	200	6.8
Mozzarella	200	6.9
Swiss or Gruyere	270	7.7, 8.5
Parmesan (1 T.)	70	8.1 g/ounce (grated)
Brie -	52	5.9
Camembert	110	5.6
Colby	194	6.7
Feta	140	4
Gouda`	198	7.1
Monterey	211	7.9
Muenster	203	6.9
Provolone	214	7.3
American Cheese	90 mg/slice	4.8

What cheeses are considered the healthiest?

Ricotta – is ranked high because it is high in whey protein.  According to registered dietitian, Emily Martorano, “Whey protein is one of the most absorbable forms of protein and it contains a very wide range of amino acids.  So this is the best bet for someone who’s looking to build muscle, build strength while also losing fat and weight.”

Hard cheese – think gouda, Parmigiano, or pecorino.  Because they are hard cheeses, these cheeses contain less water and thus provide more nutrients per ounce, like more calcium.  But these cheeses are higher in sodium so enjoy them in smaller amounts. 

Swiss Cheese, light cheddar cheese, ricotta – great choices if you are looking for cheese to build muscle, build strength as these cheeses provide more protein than some cheese varieties.   Trying to lose weight?  Cheeses higher in protein are a good choice as protein fills you up and you aren’t as hungry. 

Probiotics – having some probiotics in your diet is a healthy thing to do.  Most people eat yogurt to add some probiotics to their day.  But there are some cheeses that have probiotics, cheese that are “aged and not heated afterward.  This included both soft and hard cheeses, including Swiss, provolone, Gouda, cheddar, Edam, Gruyere, and cottage cheese.”

What cheese to avoid?

Avoid any cheese that is highly processed, like the cheese in a can.  Individually wrapped cheese is also often more processed.  Some people think cream cheese is a healthy choice, but not so.  Cream cheese is mostly fat with 90 of the 100 calories coming from fat.  Who doesn’t like a grilled cheese sandwich?  When choosing some American cheese for that sandwich, choose real cheese and not a “cheese food” or a “pasteurized cheese product”.  It is actually hard to find real American Cheese.  Read the package and look for “American Cheese” and not “cheese food”.  

Choose American cheese, not a Cheese Product.

Fat-free cheese – one would think this is a healthy choice but for one the taste is often terrible and for another, this cheese is highly processed.  I am for “real food” not fake, highly processed food. I love cheese and when I eat cheese, I want the real stuff, not the highly processed cheese.   

According to the CNN article, What’s the healthiest cheese?, the best cheese choice is the one you enjoy the most.  Eat it in moderation and paired with other foods like whole grain crackers, fresh fruit, fresh vegetables.  Visiting England one year my lunch was French bread slices, fresh fruit slices and a variety of hard cheese slices.  A delicious and healthy lunch.

Choose real American Cheese.

 

 

 

Sources:  healthy cheese , CNN article , Nutrients , cheeses, dietitian , probiotics , Cream cheese , pasteurized cheese product , What’s the healthiest cheese?   Image sources:  cheese product  , American Cheese , Cheese