Ten Top Tips Diary Group Feedback - Week 4
Cheese information!
Making changes to your diet is hard work. Especially if it means cutting down on one of your favourite foods! Especially for Liz (our Ten Top Tips - self confessed cheese fanatic!) I have put together some helpful information on cheese, to make it easier for her and other cheese lovers out there to make healthier cheese choices.
Cheese facts
- Cheese is included in the ‘milk and dairy products’ food group
- It is a good dietary source of calcium, protein, and vitamins A and B12
- The fat content can vary, but generally cheese is high in saturated fat which raises cholesterol and linked to heart disease
- Cheese can also be high in salt (and sodium), so check the food label
- Most cheeses contain between 20-40 g of fat per 100g
It is not necessary to avoid cheese, the key to making a healthier choice depends on:
- How much you have
- How often
- The type
How much cheese can you eat?
- A maximum of 1 serving a day from your dairy foods
- For 100 kcals - 25g (or a small matchbox) of hard cheeses (Cheddar, Leicester, Double Gloucester, Lancashire, Danish Blue, Gouda, Stilton) or full fat cream cheese
- For 70-80 kcals - 25g of Half fat cheddar cheese, Edam, Feta, Camembert, Brie, Mozzarella, 50g of low fat soft cream cheese or Ricotta, and 75 g of cottage cheese or fromage frais
Cheeses with less than 20 g of fat per 100g
- Reduced fat cheddar, Reduced fat red leicester and reduced fat edam
- Feta
- Light soft cream cheese
- Full Fat Mozzarella (reduced fat Mozzarella 10 g fat per 100g)
- Ricotta
- Light Emmental
Lowest fat cheeses (less than 3 g of fat per 100g)
- Cottage cheese
- Fromage frais (low fat and 0%)
- Extra light soft cream cheese
- Quark
Top cheese eating tips
- Have smaller portions or eat it less often
- Opt for the lowest fat cheeses as often as possible
- Eat hard cheeses less than once a week
- Use a tiny amount of strong flavoured cheese in cooking e.g. Parmesan or Pecorino
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