The DASH eating plan is a diet endorsed by the U.S. Department of Agriculture. Its design is targeted specifically for individuals trying to become healthier by reducing high blood pressure, cholesterol and weight. You might consider following the DASH diet if you are at risk for developing heart disease. The DASH diet makes it simple for you to choose the healthiest food to eat. Goat cheese, although healthy for most, has a high fat content and may not fit into a DASH eating plan.
DASH Diet -- Nutrient Intakes
The DASH diet plan puts restrictions on certain nutrients and emphasizes others. For example, sodium intake should not exceed 2,300 mg, but taking in closer to 1,500 mg per day is better. Your eating plan should consist of 27 percent of calories from fat and just 6 percent of calories form saturated fat. Limit cholesterol to no more than 150 mg per day. However, calcium intake should be up to 1,250 mg per day, potassium intake to 4,700 mg per day, magnesium to 500 mg per day and fiber to 30 g per day.
Fat
The fat content inside goat cheese may not make it a suitable choice for someone following a DASH diet plan. In 1 oz. of goat cheese, there are 8.46 g of fat, with 5.8 g of saturated fats. If you are following an 1,800-calorie diet as you would for weight loss on the DASH plan, you should consume 8 g of saturated fat each day. One ounce of goat cheese would account for almost all of your saturated fat for the day.
Other Nutrients
As far as the nutrients to emphasize on the DASH eating plan, goat cheese fits in well. One ounce of semi-soft goat cheese has just 146 mg of sodium, which, if eaten in moderation, could fit into the DASH plan. It also provides a healthy serving of calcium, magnesium and potassium. One ounce of goat cheese has 84 mg of calcium, 8 mg of magnesium and 45 mg of potassium.
Recommendations
If you are a cheese lover but don't want to sacrifice your diet, there is hope for you. Many companies make low-fat and non-fat cheeses. To cut down on your fat intake but still enjoy cheese, try one of these types. But be careful, more processed cheeses often contain larger amounts of sodium. Be a smart dieter and read food labels before purchasing your cheese.
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