Cheese Please


Love cheese but not what it does to your waistline?

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!

  1. Edam: Great for general use as it is made from reduced-fat milk.  It has a lovely fresh and light flavour and smooth texture.
  2. 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.
  3. 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.
  4. 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.



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