On the one hand, cheese contains good amounts of zinc, vitamin A, vitamin B12, and phosphorus. But on the other hand, it's often high in fat and salt. Cheese may not be a "health food," but when you choose the right type and eat it in moderation, cheese can easily fit into a healthy diet. Here are some guidelines for finding a healthy cheese and a few cheeses to try...
Some general tips:
Low-Fat
Harder cheeses usually contain more fat than soft cheeses, but you can cut back on your fat intake by choosing brands labeled "low fat" or "fat free." For soft cheeses, look for cheeses made from skim or part-skim milk. Natural cheese may have a higher fat content than processed ones, but even so, you're better off with natural cheeses, which contain more nutrients and fewer additives than processed cheeses.
Low-Sodium
The salt content of cheese tends to be high, but some like Swiss (Emmentaler) and Parmigiano Reggiano are naturally lower in sodium. Also, soft cheeses are usually lower in salt. In general, try to avoid cheeses with more than 400 mg of sodium per serving.
Low-Lactose
Cheese from sheep's or goat's milk, such as feta, is naturally lower in lactose. Choosing aged cheeses, like cheddar, gruyere, Parmigiano Reggiano is another option. A benefit of aged cheese is that it's often higher in calcium.
Cheese to try:
Parmigiano Reggiano
Ricotta
Cottage Cheese
Feta
Gouda
