What role does cheese play in healthy fat intake?
Written by
Tran Quang
Reviewed by
Prof. Graham Pierce, Ph.D.Cheese provides nutrition in the form of calcium and protein, but moderation is key due to its saturated fat content. Aged cheeses, such as cheddar, may also contain conjugated linoleic acid, which can enhance metabolism. It may be prudent to eat cheese in combination with plant-based fats to reap the benefits of cheese while mitigating risks to heart health.
Nutritional Benefits
- Provides calcium for bone strength (200mg per oz)
- Contains CLA fatty acids with potential metabolic benefits
- Delivers complete protein for muscle maintenance
- Offers vitamin B12 for nerve function
Healthy Pairings
- Combine with apple slices for fiber boost
- Serve with nuts to balance saturated fats
- Use in vegetable-based dishes like salads
- Choose whole-grain crackers over refined
Selection Tips
- Prioritize aged cheeses like Swiss or Parmesan
- Avoid processed varieties with additives
- Check labels for low-sodium options
- Opt for organic when possible
Portion control is crucial when it comes to cheese. Use a food scale to measure the cheese first, portioning it into 1oz servings (approximately the size of two dice) to begin. I use these containers to pre-portion the cheese, which helps prevent overeating. This is an effective way to reap the benefits while keeping saturated fat below 10% of daily calories.
Strategically mix saturated and unsaturated fats with cheese. For instance, on a day when you enjoy cheese, decrease other saturated fat sources, such as a red meat entree, that day. You can always increase your amount of heart-healthy unsaturated fats by using avocado or olive oil in your meals.
Incorporate cheese judiciously in your meals, consider crumbled feta on a vegetable omelet, or sprinkle Parmesan on roasted broccoli. Flavor is achieved, while the amount of fat you consume is kept to a minimum. As always, you still need to keep track of the total amount you are eating per day for best results.
Read the full article: 10 Healthy Fat Sources for Better Health
