Then its important that you find the right balance with eating healthy, watching your weight and your daily nutritional requirements. Nutrients such as protein, calcium, zinc, vitamins A, B2, & B12, sodium and fat vary hugely from one cheese to another. You need to discern which cheese is the best option for you and which ones to avoid!
- Edam: Great for general use as it is made from reduced-fat milk. It has a lovely fresh and light flavour and smooth texture.
- Feta: A good option in salads, crumbled over the top. It can be made from cow, sheep or goat’s milk and is generally about 30% lower in fat than cheddar cheese.
- Mozzarella: This mild flavoured cheese is great for pizzas and using the reduced-fat variety you can decrease the fat content by nearly 40%. It’s a good source of protein and calcium and the ‘light’ option is lower in fat than cheddar.
- Parmesan: This cheese is rich in protein and is high in calcium. It has a very intense flavour so only a little is required. Makes a nice addition lightly sprinkled over a rocket salad, or steamed broccoli or a risotto.
Also look out for:
Fat content: Look for cheeses with less than 30grams of fat per 100 grams.
Kilojoules: When comparing kJ’s always compare similar types of cheeses and look at the kJ count per 100grams. Cheeses with a high water content, such as ricotta and cottage cheese, will have less kilojoules than hard cheese varieties.
Salt: It is always present in cheeses, so aim for a low salt (sodium) content per 100 grams.
Daily Serve: The requirement for good health is about three serves of low-fat dairy per day. One serve of cheese is approximately 30-40 grams, a good way to measure this is to have no more than a matchbox sized portion.