Eating cheese is a mixed blessing when it comes to your health. Cheese is good for your bones but it also can be bad for your heart. Before you make a decision about how much and what type of cheese to eat, there are some things you should know about cheese.
Cheese is high in calcium and calories. It takes 1 1/2 ounces of hard cheese, such as cheddar, Swiss or Provolone, to equal the 300 milligrams of calcium in 8 ounces of milk. The problem is that 1 1/2 ounces of cheese contains 165 calories (twice the calories in 8 ounces of skim milk). Eating cheese to meet your calcium needs may mean that you are eating too many calories, which can cause weight gain.
Hard cheeses are high in saturated fat. One ounce of hard cheese has 2 teaspoons of butter in it. No wonder it tastes so good! The butterfat in cheese contains saturated fat, which raises your cholesterol level and clogs your arteries. Reducing the saturated fat in your diet by eating less fat from cheese and meat helps reduce your risk of heart disease.
Lower calorie cheeses are high in calcium and sodium. Most types of cheese are available in a lower fat version, which reduces the calories without losing the calcium. Look for 2 percent milk cheese, 50 percent or 75 percent less fat cheese or fat free cheese. If sodium is a concern, be aware that as the fat goes down, the sodium usually goes up. When used in cooking, fat free cheeses may not melt properly but reduced fat cheeses usually do.
Cottage cheese is not high in calcium. It would take 1 1/2 cups of most brands of cottage cheese to equal the calcium in 8 ounces of milk. Look for a brand with added calcium. Unlike cottage cheese, ricotta cheese is high in calcium.
As with any food you love, satisfying your taste for cheese without eating too much is the challenge. Spreadable cheeses are available in wrapped wedges and cubes that help with portion control. The light version of these cheeses offers good flavor with fewer calories. Using grated or shredded cheese helps decrease the amount of cheese added to food while still adding the taste you love. The omelet muffins, which are like a mini quiche, have the flavor of cheese, combined with the goodness of whole grain bread and vegetables.
Visit www.cce.cornell.edu/cayuga for the nutrition analysis of this recipe and for other easy and healthy recipes.
Christine Gutelius, MA, RD, CDN,
is a nutrition educator at Cornell Cooperative Extension of
Cayuga County
Omelet Muffins
6 slices whole wheat bread
6 eggs (or 3/4 cup egg substitute)
1/4 cup low fat milk
1/4 teaspoon onion powder, garlic powder and/or other seasoning
4 ounces low fat grated cheddar cheese
2 cups chopped vegetables, such as tomatoes, green pepper, broccoli or mushrooms
Preheat oven to 400 degrees. Spray muffin cups with cooking spray. Use a biscuit cutter or the rim of a large glass to cut out 2 circles from each slice of bread. (Save bread scraps for croutons). Press one circle into each muffin cup. In a large mixing bowl, combine eggs, milk and seasonings and beat with fork or whisk. Spoon evenly into muffin cups. Distribute cheese and vegetables evenly between muffin cups. Bake for 20 minutes or until set. Cool 5 minutes before removing from muffin cups. Serve immediately or refrigerate and microwave to rewarm.
Hard cheeses are high in saturated fat. One ounce of hard cheese has 2 teaspoons of butter in it. No wonder it tastes so good! The butterfat in cheese contains saturated fat, which raises your cholesterol level and clogs your arteries. Reducing the saturated fat in your diet by eating less fat from cheese and meat helps reduce your risk of heart disease.
Lower calorie cheeses are high in calcium and sodium. Most types of cheese are available in a lower fat version, which reduces the calories without losing the calcium. Look for 2 percent milk cheese, 50 percent or 75 percent less fat cheese or fat free cheese. If sodium is a concern, be aware that as the fat goes down, the sodium usually goes up. When used in cooking, fat free cheeses may not melt properly but reduced fat cheeses usually do.
Cottage cheese is not high in calcium. It would take 1 1/2 cups of most brands of cottage cheese to equal the calcium in 8 ounces of milk. Look for a brand with added calcium. Unlike cottage cheese, ricotta cheese is high in calcium.
As with any food you love, satisfying your taste for cheese without eating too much is the challenge. Spreadable cheeses are available in wrapped wedges and cubes that help with portion control. The light version of these cheeses offers good flavor with fewer calories. Using grated or shredded cheese helps decrease the amount of cheese added to food while still adding the taste you love. The omelet muffins, which are like a mini quiche, have the flavor of cheese, combined with the goodness of whole grain bread and vegetables.
Visit www.cce.cornell.edu/cayuga for the nutrition analysis of this recipe and for other easy and healthy recipes.
Christine Gutelius, MA, RD, CDN,
is a nutrition educator at Cornell Cooperative Extension of
Cayuga County
Omelet Muffins
6 slices whole wheat bread
6 eggs (or 3/4 cup egg substitute)
1/4 cup low fat milk
1/4 teaspoon onion powder, garlic powder and/or other seasoning
4 ounces low fat grated cheddar cheese
2 cups chopped vegetables, such as tomatoes, green pepper, broccoli or mushrooms
Preheat oven to 400 degrees. Spray muffin cups with cooking spray. Use a biscuit cutter or the rim of a large glass to cut out 2 circles from each slice of bread. (Save bread scraps for croutons). Press one circle into each muffin cup. In a large mixing bowl, combine eggs, milk and seasonings and beat with fork or whisk. Spoon evenly into muffin cups. Distribute cheese and vegetables evenly between muffin cups. Bake for 20 minutes or until set. Cool 5 minutes before removing from muffin cups. Serve immediately or refrigerate and microwave to rewarm.