Creating Health & Nutrition Selecting Cheese for Health Photo by jill111 on pixabay.com is in the public domain

he broad array Cheese Nutrition choices? To make smart The table below gives of cheeses on Information choices, know that along an overview of the Tthe market today Many people know with the wide range of nutrition of some common provides many flavorful that cheese has protein flavors and textures of cheeses. Be sure to read opportunities to enhance and fat, and some may cheeses on the market each cheese’s Nutrition your diet and health. know that cheese has today, there are ranges in Facts panel to help you According to the Dietary calcium, saturated fat, fat, protein, lactose, and select the right cheese Guidelines for Ameri- and sodium, but what nutrient content of different for your dietary needs. cans and myplate.gov, types of cheese are better cheeses. Americans aged 14 and older should consume 3 cups of dairy as a part Based on 1 ounce Calories Fat Saturated Fat Sodium Protein Calcium Lactose (g) portion (g) (g) (mg) (g) (mg) (*per 1 oz of a 2,000-calorie diet unless noted) each day. One cup from American Cheese 102 9 5 468 5 293 0.11 per slice the dairy group is equal (processed) to 1½ ounces of natural Blue 100 8 5 325 6 150 0.14 cheese or 2 ounces of Brie 95 8 5 178 6 52 0.13 processed cheese (a Brick 105 8 5 159 7 191 *** blend of cheeses mixed Camembert 85 7 4 239 6 110 *** Cheddar 115 9 5 185 6 201 0.07 with emulsifying salt and Cottage 81 1 1 459 14 69 *** other ingredients). Some (1% milkfat) ways to increase dairy Cream Cheese 99 10 6 89 2 27 3.76 per 100 g in your diet are to have Feta 75 6 4 260 4 140 *** cheese as snacks and to Goat Cheese (soft) 75 6 4 130 5 40 *** add cheese in recipes for Gouda 101 8 5 232 7 198 *** entrées, vegetables, grain Monterey Jack 106 9 5 170 7 211 0.14 Mozzarella (whole dishes, and desserts. 85 6 4 178 6 143 *** milk) Mozzarella 84 6 3 189 7 198 *** Motivational Tip (skim milk) Muenster 104 9 5 178 7 203 *** Choose a cheese that fits Parmesan 111 7 5 390 10 336 0.00 within a healthy eating Provolone 100 8 5 248 7 214 *** pattern for your dietary needs. Cheese can be String Cheese* 80 6 4 190 7 200 *** included as a part of a Swiss 111 9 5 53 8 252 0.02 Sources: USDA Nutrient Database for Standard Reference Release 28 and National Dairy Council. balanced diet. *From product's Nutrition Facts panel for low-fat Mozzarella string cheese. **Note: Lactose is not listed on Nutrition Facts panels. If the cheese's Nutrition Facts label shows that it contains carbohydrate, then this means lactose, unless an added sugar is listed in the ingredient label. ***Lactose analysis value unavailable. Sodium whey during the cheese- Fat unhealthy LDL (low-density Different cheeses have making process and If you choose to eat a lipoprotein) cholesterol different sodium contents. some is used by cultures cheese that is not low in levels in the bloodstream, Limiting cheese servings during the fermentation fat, remember to count which can increase the to an ounce or two can process. Aged cheeses those calories against risk for coronary artery help keep sodium levels in are a low-carbohydrate your limit for calories and disease. Research in check. You can see from dairy product that can saturated fat for the day. 2016 showed that the cheese comparison be eaten in moderation The daily guideline for consuming a diet high table that there is a variety by individuals who are saturated fat is less than in regular-fat cheese of both high- and low- lactose intolerant (i.e., 10 percent of calories per compared to a diet in sodium cheese options those who lack the day from saturated fat. reduced-fat cheese did available. Using small enzyme to digest naturally For someone consuming not affect LDL cholesterol, amounts of highly flavored occurring milk carbohy- 2,000 calories per day, cardiovascular, or type cheese can help provide drate lactose) or need to limiting saturated fat to 2 diabetes risk factors. the desired cheesy flavor control their carbohydrate fewer than 22 grams This suggests that healthy without excess sodium. intake, such as a person per day from all dietary adults may be able to Alternatively, mixing a with diabetes. A cup sources meets that recom- consume whole-milk cheese higher in sodium of whole milk contains mendation. dairy products as a part or fat with a one that’s 12.32 grams of lactose, More research is of a healthy lifestyle. lower can work as well. while Brie, a soft-ripened necessary to determine if Researchers speculate that cheese, contains 0.13 saturated fat from cheese it may have to do with the Lactose gram of lactose per 1 is good or bad for health. calcium levels in cheese Did you know that some ounce, and Parmesan, Emerging research being providing a beneficial cheeses have negligible a hard cheese, contains conducted in different effect by reducing satu- carbohydrate? Even 0 grams of lactose per 1 parts of the world using rated fat absorption though cheese is made ounce. If a cheese’s Nutri- both humans and rat during digestion, or milk’s from milk (which contains tion Facts label shows that models is finding that unique fat profile and milk sugar or lactose, the it contains carbohydrate, cheese may not affect how it interacts with other carbohydrate in milk), then this means lactose, human blood fat levels foods. More research is some of the lactose is unless an added sugar is as once was thought. necessary to understand if drained off with the given in the ingredient list. Saturated fats raise the or how the saturated fats in cheese affect LDL and

Common Cheese Styles high-density lipoprotein Style Common Characteristics Examples (HDL) cholesterol levels in Unripened cheese eaten within a few days or weeks of Cottage cheese, Farmer’s cheese, Feta*, the bloodstream. Fresh cheese being made Mascarpone, Ricotta, Chèvre, Queso Fresco Soft-textured high-moisture cheese (> 50%) cheese that may Soft-ripened Protein have a soft mold rind on the outside; classified based on its Brie and Camembert cheese texture Cheese is a great choice Semi-soft and Cheese with a moisture content between 39 and 50%, a Gouda, Edam, Havarti, Mozzarella, for a portable protein semi-hard cheese semi-soft texture, and is easy to slice Provolone, Swiss, Monterey Jack, and Colby option. Protein varies from Low-moisture-content cheese (< 39%); great for slicing and Hard cheese Cheddar, Parmesan, Romano grating minimal (cream cheese Semi-soft cheese made by washing the outside of the cheese at about 2 grams per Washed-rind Taleggio, American specialty cheeses with a brine to add texture and flavor ounce), moderate (Brie, Cheeses that are aged under specific conditions to develop Clothbound Cheddar and a variety of hard Natural-rind Feta, American, Mozza- a hard rind and some mold and then packaged cheeses Pasta Filata Curds that are stretched to a desired texture Mozzarella, Provolone, and string cheese rella at 4–6 grams per Cheese ripened with harmless flavorful blue mold cultures, ounce), to high (Muenster, Blue cheese giving the cheese blue or green veins/spots of mold; may be Roquefort, Gorgonzola, and Blue cheese Cottage Cheese, Provo- creamy or crumbly in texture lone, Parmesan, and Semi-soft or waxy cheese that has gas holes or “eyes” as a Cheese with eyes Swiss and Baby Swiss part of its appearance Swiss at 7–14 grams per Blend of fresh and aged cheese that are shredded, mixed, American cheese, processed cheeses, ounce) in different cheese Processed and heated with the addition of an emulsifier salt cheese spreads types. Adapted from Cornelisse et al., “Farmstead and Artisan Cheesemaking” (University Park: Penn State Extension, 2008). *Feta may be made with milk from goats or cows. The traditional source for this Greek cheese is sheep’s milk or a combination of sheep and goat milk. Examine Your Choices Food and issue What I buy What I plan to buy/change Cheese—need to control Purchase whole-fat Cheddar Purchase Cheddar cheese made from 2% milk saturated fat intake cheese

Cheese—intake; watching Whole-fat variety; eat in moderation and watch Whole-fat variety calories serving size

My Goal: To keep my saturated fat intake below 10% of my calories each day while still including cheese.

Other Nutrients the type of milk used at least 60 days at or by using a mechanical Cheese has a place in (i.e., goat, sheep, cow, temperatures below 35°F press. At some point, the a healthy diet because it mixed), other processing for food safety reasons. cheese is salted by either also provides nutrients like characteristics (raw or Different processing salting the curds before the minerals calcium and pasteurized milk, fresh conditions are selected pressing or dry salting or phosphorus, along with or aged), or traditional and optimized for the brining the whole cheese vitamin D, all of which practices and names type of cheese to be after it is formed. The salt are important for good (Cheddar, Brie, Gouda, produced. Depending on helps control the mois- health, such as promoting etc.). Cheeses typically the kind of cheese being ture content, influences growth in children and fall into more than one made, specific bacterial the flavor and texture strong bones and teeth. category, and there is no starter cultures are chosen of the cheese, and is single way to categorize to break down lactose used for food safety. The Why Are Cheeses So cheese. into lactic acid. Other cheese may be aged for Different? microorganisms may be days, months, or years, So how can there How Cheese Is added (i.e., yeasts and depending on the type be such a range of Manufactured molds) to create distinct of cheese. Some cheese nutritional profiles for To link the nutritional flavors and textures. require special processes different cheeses? We aspects with the textural Once the pasteurized or to give them their char- know that the flavor and and compositional raw milk is in the vat, it acteristics, such as the texture of Chèvre (a soft, aspects of cheese, it is heated to about 90°F development of mold tart French cheese) is helps to understand, and the starter cultures in Blue cheeses or the different from crumbly, briefly, how cheese is are added. After 30 to stretching of Mozzarella strong-tasting Brie, which made. Cheese can be 60 minutes, an enzyme curd to align the proteins, is different from sharp made from different called rennet is added making the “string” in or mild Cheddar, which types of milk: cow, goat, to help clot the milk. string cheese. is different from mild sheep, water buffalo, or The coagulum (clot) is In general, fresh, young Parmesan. These cheeses a mixture. In the United cut into small pieces, or cheeses are higher in illustrate different styles, States, the Code of curds. Depending on the moisture and therefore manufacturing processes, Federal Regulations (21 cheese, the curds may be lower in solids than aged and compositional CFR 133) defines stan- cooked slightly, washed, cheese. Aged cheeses ranges. Cheese can be dards for many different drained, or just stirred have more time for the categorized into different types of cheeses, which until the appropriate pH cheese cultures to use styles based loosely on includes allowable ingre- is reached. The curds are up the lactose, so aged their textural or important dients, processing, and gently separated from the cheeses tend to have less manufacturing charac- aging requirements. Some whey and placed into lactose than fresh, soft teristics as described in cheeses are allowed to forms. The curds in the cheeses. the table. Cheese can be made with raw milk, forms may press together also be categorized by which must be aged for under their own weight Dietary Tips •To help control calo- Creamy Cheesy Macaroni ries, sodium, or saturated Total time: 45 minutes fat, stick to consuming Preparation time: 30 minutes one serving of cheese: ¼ teaspoon garlic powder INGREDIENTS 1½ ounces for natural 2 cups skim milk 1 package (14.5 ounces) whole- cheese or 2 ounces 2 cups reduced-fat sharp Cheddar wheat elbow macaroni of processed cheese. cheese, shredded 1½ cups fat-free cottage cheese (Note: 1½ ounces of 2 cups cherry tomatoes, cut in half 2 tablespoons canola oil cheese equals the size Fresh parsley for garnish (optional) of a nine-volt battery or ½ cup flour three dominoes stacked ½ teaspoon ground black pepper together.) DIRECTIONS •Choose cheese Cook macaroni according to package directions. Meanwhile, blend according to your dietary cottage cheese in a food processor or blender until smooth. Set aside. In a needs. Consuming large saucepan over medium heat, combine oil, flour, pepper, and garlic too much sodium can powder. Stir until mixed. Gradually stir in the milk and bring to a boil. increase risk for devel- Cook for 2 minutes or until thickened and smooth. Add cottage cheese and oping serious medical Cheddar cheese, stirring until melted. Spray a 2-quart casserole dish with conditions, like high cooking spray. After the macaroni has been cooked and drained, place it blood pressure, heart in the prepared dish. Pour the cheese mixture over the macaroni and mix disease, and stroke. For until blended. Bake at 350°F for about 30 minutes or until heated through those with high blood (thermometer reads 165°F). Top with tomatoes just before serving. pressure or high blood cholesterol, eat cheese in NUTRIENT INFORMATION moderation. Pay special Servings per recipe: 10, Serving size: 1 cup attention to cheese Per serving: calories 300, total fat 11 g, saturated fat 5 g, sodium 292 mg, Nutrition Facts panels, carbohydrate 41 g, fiber 4 g, protein 18 g, 12% DV calcium. and choose a cheese that FOR COMPARISON : is right for your nutritional From “Mac & Cheese” in Betty Crocker Cookbook needs while maximizing 1 cup serving is 610 kcal flavor and nutrients. Per serving: total fat 34 g, saturated fat 21 g, sodium 790 mg, carbohydrates 51 g, fiber 2 g, protein 26 g, 46% DV calcium.

Sources Prepared by Stacy Reed, extension educator; Betty Crocker Cookbook. Wiley, Dennett, C. “Say Cheese, Please!” metabolic syndrome: a randomized Rayna Cooper, retired extension educator; and 2005. Environmental Nutrition, October controlled trial.” Am J Clin Nutr 104 Kerry E. Kaylegian, dairy foods research and 2017. (2016): 973–81. extension associate. Edited by Lynn James, senior extension educator. “Cheese & Nutrition Brochure.” Innovation Center for U.S. Dairy “Healthy Recipes.” Mayo Clinic. Sadeghi, M., H. Khosravi-Borou- extension.psu.edu and National Dairy Council, 2011. https://www.mayoclinic jeni, N. Sarrafzadegan, S. Asgary, Penn State College of Agricultural Sciences research and extension programs are .org/healthy-lifestyle/recipes/ H. Roohafza, M. Gharipour, F. funded in part by Pennsylvania counties, the Cornelisse, S., K. Kaylegian, L. creamy-cheesy-macaroni/ Sajjadi, S. Khalesi, and M. Rafie- Commonwealth of Pennsylvania, and the U.S. Kime, J. Harper, and E. Mont- rcp-20049994?p=1. Accessed ian-kopaei. “Cheese consumption in Department of Agriculture. gomery. "Agricultural Alternatives: June 19, 2018. relation to cardiovascular risk factors Where trade names appear, no discrimination is intended, and no endorsement by Penn State Farmstead and Artisan Cheese- among Iranian adults—IHHP Study.” Extension is implied. making.” University Park: Penn Potter, N., and J. Hotchkiss. Food Nutrition Research and Practice 8, This publication is available in State Extension, 2018. Science. 5th ed. Gaithersburg, MD: no. 3 (2014): 336–41. alternative media on request. Aspen Publishers, Inc., 1998. Penn State is an equal opportunity, affirmative Cornelli, U., G. Bondiolotti, G. USDA Nutrient Database for action employer, and is committed to providing Battelli, G. Zanoni, A. Fico, and Raziani, F., T. Tholstrup, M. Kris- Standard Reference Release 28. employment opportunities to all qualified M. Recchia. “Activity of 30 different tensen, M. Svanegaard, C. Ritz, A. https://ndb.nal.usda.gov/ndb/. applicants without regard to race, color, religion, age, sex, sexual orientation, gender cheeses on cholesterol plasma Astrup, and A. Raben. “High intake Accessed June 18, 2018. identity, national origin, disability or protected levels and Oxidative Balance Risk of regular-fat cheese compared with veteran status. Index in a rat model.” Int J Food Sci reduced-fat cheese does not affect Produced by Ag Communications and Nutr 66, no. 4 (2015): 383–90. LDL cholesterol or risk markers of the Marketing © The Pennsylvania State University 2018

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