Cheese has been much maligned as a fatty, unhealthy food. In reality, cheese can be a healthy source of vital nutrients and a good addition to a nutritious diet. There are many different types of cheese, each with its own specific profile, but all have a few things in common. All cheese is made from milk and part of the dairy food group; the USDA recommends everyone get three servings of dairy each day. Cheese is usually made from cow's milk, but some varieties are made from the milk of other animals, including sheep and goats.
Calories and Fat
One serving of cheese is about 1 oz. Calorie and fat content can vary widely among types of cheese, with whole fat varieties being highest in fat. One ounce of low-fat mozzarella, for example, contains 72 calories and 4.5 g of fat, while an ounce of cheddar has 113 calories and 9 g of fat. Hard cheeses, such as cheddar and Parmesan, are often available in full-fat, reduced-fat, low-fat and fat-free styles. Soft cheeses, such as feta and Brie, also can be made from whole, low-fat or part-skim milk, resulting in differing fat content.
Calcium
You can find 200 to 300 mg of calcium in a single 1 oz. serving of cheese. This amounts to 20 to 30 percent of the recommended daily intake for people ages 19 to 50, for whom the daily allowance is 1,000 mg. Older individuals need more calcium, about 1,200 mg daily, so they will need to eat more dairy products or other calcium sources to get their full amount. Pregnant women and children also need more calcium. Calcium, especially the kind found in dairy products, helps the body build and maintain bone.
Other Nutrients
Cheese contains high amounts of protein, tryptophan, phosphorous, iodine, selenium and vitamin B2, also known as riboflavin. Cheese is also high in sodium, a necessary mineral for bodily functions but one which can easily be eaten in overabundance, leading to health problems such as high blood pressure.
Considerations
Of course, the things that gave cheese its bad reputation in the first place are still there and should be considered when deciding how much cheese you should consume in a day. Saturated fat and cholesterol are a big concern for some people. For individuals watching their sodium intake, certain cheeses may be off limits or only allowable in very small doses. In general, cheese should be consumed in moderation as part of an overall healthy diet. Careful attention also should be given to the levels of saturated fat and sodium in a given type of cheese.
Warnings
For some, cheese can be dangerous. Lactose intolerant individuals may be unable to eat cheese because their digestive systems cannot break down the lactose. However, new varieties of lactose-free cheeses may circumvent this problem. Soft cheeses may also pose a problem for pregnant women and immunocompromised individuals, since these types can harbor the Listeria bacterium, which can cause food poisoning.
References
- Yale-New Haven Hospital: Say Cheese for the Health of It
- Nutrition Data: Cheddar Cheese
- Cheng S, et al. Effects of calcium, dairy product, and vitamin D supplementation on bone mass accrual and body composition in 10-12-y-old girls: a 2-y randomized trial. American Journal of Clinical Nutrition. November 2005.
Member Comments