Where cheese fits in the diet
Canada's Food Guide recommends two daily servings of Milk and Alternatives. One serving is equal to a cup of milk, ¾ cup of yogurt or 50 grams of cheese. The Guide advises selecting lower fat milk alternatives most often, which means opting for skim, one percent or two percent milk, yogurt or lower fat cheese.
About two-thirds of Canadian adults under-consume milk products, so it's important to look at your own diet and see if you are getting enough. With up to 16 essential nutrients, this vital food group should not be overlooked.
Cheese serving size tip: 50 grams is about the size two standard pink erasers.
How much fat?
Fat content in cheese varies widely: some have very little, while others are more decadent. All cheeses are marked with a milk fat (MF) percent, which can range from 1 per cent for skim milk-based cheese to 65 percent for the creamiest brie. Cheese with higher MF has more fat and calories. Since most of the fat in cheese is saturated, which is not heart healthy, a balanced diet should include cheese with lower MF (20% or less) most often. Save the richer cheese for special occasions.
Calcium rich
Since it's made from milk, cheese is a great source of bone-building calcium, but some cheeses have more calcium than others. In general, the harder the cheese, the more calcium it contains. It makes sense then that cream cheese has much less calcium than parmesan or Swiss.
| Cheese (50 g serving) | Calcium content (mg) |
| Parmesan | 592 |
| Swiss | 396 |
| Cheddar | 360 |
| Gouda | 350 |
| Mozzarella | 269 |
| Brie | 92 |
| Cream cheese | 40 |
| 2% cottage cheese | 35 |
Not too salty
It's also a good idea to check the sodium content when buying cheese. You can cut back on sodium by opting for natural cheeses instead of processed or spreadable cheese products. Consider this: a slice of processed Swiss cheese has 776 mg of sodium, while natural Swiss cheese contains a mere 96 mg.
A little adds a lot
Cheese is a great flavour-enhancer for salads, grains and pasta. When you use strong cheese – think parmesan or asiago – you only need a small amount to zip up the taste of your dish. Try these recipes, which highlight cheese but still manage to keep calories and fat at reasonable levels:
• Sugar Snap and Bocconcini Salad
• Creamy Polenta with Herbs
• Barbequed Tuna Pizzas
• Baked Penne with Beef, Zucchini and Fontina Cheese
• Grilled Chicken Fajitas
Cheese – It's healthful, flavourful, delicious and universally enjoyed. In moderation, it's a great addition to a healthy diet. Opt for cheeses with the most calcium for the lowest MF, and you'll be making a healthy and tasty choice.
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