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, consider these facts 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 full fat 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 dairy products and meat helps reduce your risk of heart disease.

Reduced fat cheeses are high in calcium but may be high in 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. One-half cup of ricotta cheese has almost as much calcium as 1 cup of milk. For the same amount of calcium with less fat and fewer calories, choose part-skim or skim ricotta cheese.

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 may help decrease the amount needed.

The omelet muffins in this week's featured recipe are like a mini quiche, with the flavor of cheese combined with the goodness of whole grain bread and vegetables.

They can be served at breakfast, lunch or brunch. Any leftovers can be refrigerated and rewarmed for a special snack.

Tip of the week:

For information on small steps to reduce your calorie intake and increase your physical activity, go to www.americaonthemove.org.

Christine Gutelius, MA, RD, CDN, is a nutrition resource educator with the Eat Smart NY program at Cornell Cooperative Extension of Cayuga County

Omelet Muffins

12 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 one circle from each slice of bread. (the bread scraps can be used for croutons or bread crumbs).

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.