How To Get The Nutrition Of Milk From Cheese

Milk is a dairy product that is a source of calcium, as well as protein, phosphorus potassium and vitamin A. Because it is made from milk, cheese is a source of the same nutrients, although the amounts vary according to the type of cheese.
While milk is available in whole, 2 percent, 1 percent and nonfat varieties, consumers of cheese don't have as many options when it comes to fats. Although 2 percent and nonfat varieties are available, many of the best cheeses are full fat, which may be of concern for those who have high cholesterol or are counting their calories.
Another difference is vitamin D. Milk is commonly vitamin D fortified, and cheese is not.
When comparing milk to cheese at the supermarket, always check the food labels.

Step 1

Compare serving sizes. Mypyramid.gov recommends that adults aim for three cups of dairy a day. Mypyamid says a 1-cup serving is a cup of milk, 1 1/2 oz. hard cheese, 1/3 cup shredded cheese, 2 slices processed cheese, 1/2 cup ricotta cheese or 2 cups cottage cheese.

Step 2

Pay attention to fats. Cheese can be high in fat. A 1 1/2-oz. serving of cheddar cheese, for example, can have 14.1 g of fat. But a cup of whole milk has only 8 g, and a cup of lowfat milk has just 2 g. By switching to a 2 percent reduced-fat cheese, you can reduce fat per serving to 9 g.

Step 3

Choose cheese if you are lactose intolerant. As cheese ages, its lactose gradually becomes lactic acid, according to Yale-New Haven Hospital. Lactic acid causes no gastrointestinal distress. The hospital advises eating aged cheeses, such as asiago, cheddar, gruyere, parmesan, reggiano and romano. If you cannot tolerate milk but need more calcium in your diet, cheese is an option.