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Healthy Cheese

1. Mozzarella cheese

Mozzarella cheese is a soft white cheese with a high moisture content.  It originated in Italy and is usually made from Italian buffalo milk or cow's milk.

Mozzarella is lower in sodium and calories than most other cheeses.

Mozzarella cheese 

28 grams contains: 
Calories: 85 
Protein: 6 grams 
Fat: 6 grams 
Carbs: 1 g 
Sodium: 176 mg 
Calcium: 14% of the RDI

Mozzarella also contains bacteria that act as probiotics, including Lactobacillus casei strains.

2. Blue cheese

Blue cheese is made from cow, goat or sheep's milk that has been treated with cultures of Penicillium mold.

It is usually white with blue or gray veins and spots.  The mold used to make blue cheese gives it a distinct aroma and bold, refreshing flavour.

Blue cheese (continued...)

It is very nutritious and contains a higher proportion of calcium than most other types of cheese, so it is good for bone health. (28 grams) of blue cheese contains:

Calories: 100 
Protein: 6 grams 
Fat: 8 grams 
Carbs: 1 g 
Sodium: 380 mg - 16% of the RDI 
Calcium: 33% of the RDI

3. Feta cheese

It is a soft, salty white cheese, originally from Greece. It is usually made from sheep's milk, and sheep's milk gives feta cheese a refreshing and sharp taste.

Since feta cheese is packed in brine to preserve its freshness, it can be high in sodium. However, it is usually lower in calories than other cheeses.

Feta cheese 

28 grams contains:

Calories: 80 
Protein: 6 grams 
Fat: 5 grams 
Carbs: 1 g 
Sodium: 370 mg - 16% of the RDI 
Calcium: 10% of the RDI

Vita provides conjugated linoleic acid (CLA), which has been linked to lower body fat and improved body composition

4. Cottage cheese

Cottage cheese is a soft, white cheese made from cow's milk curds. It is believed to have originated in the United States.

Cottage cheese has a higher protein content than other cheeses. 
Since cottage cheese is rich in protein but low in calories, it is often recommended for weight loss.

Cottage cheese 

1/2 cup (110 grams) serving 
Calories: 120 
Protein: 12g 
Fat: 7 grams 
Carbs: 3g 
Sodium: 500 mg 21% of the RDI 
Calcium: 10% of the RDI

Studies show that eating cottage cheese can increase feelings of fullness and help reduce total calories

5. Ricotta cheese

An Italian cheese made from cow, sheep or water buffalo milk. It has a creamy texture and is often described as a lighter version of cottage cheese.

1/2 cup serving contains 
Calories: 180 
Protein: 12g 
Fat: 12 grams 
Carbs: 8g 
Sodium: 300 mg, 13% of the RDI 
Calcium: 20% of the recommended daily allowance

Ricotta cheese

The protein in it is mostly whey, which is a milk protein that contains all the essential amino acids that humans need to get from food.

Whey is easily absorbed and may promote muscle growth, help lower blood pressure and reduce high cholesterol levels.

6. Parmesan cheese

A hard, aged cheese with a salty, nutty texture and flavour.  It's made from raw, unpasteurized cow's milk that's at least 12 months old to kill harmful bacteria and produce a complex flavor

Because they are rich in calcium and phosphorous - nutrients that play a role in bone formation - they may promote bone health

Parmesan cheese

Provides (28 grams) of:

Calories: 110 
Protein: 10g 
Fat: 7 grams 
Carbs: 3 grams 
Sodium: 330 mg - 14% of the RDA 
Calcium: 34% of the RDI 
A 1-ounce (28-gram) serving also contains approximately 30% of the RDI for phosphorous

7. Swiss cheese

He was raised in Switzerland.  This semi-hard cheese is usually made from cow's milk and has a mild nutty taste.

Its holes are formed by bacteria that release gases during the fermentation process.

Since it is low in sodium and fat, it is recommended for anyone who needs to monitor their salt or fat intake.

Swiss cheese

Contains (28 grams) of Swiss cheese:

Calories: 111 
Protein: 8 grams 
Fat: 9 grams 
Carbs: less than 1 gram 
Sodium: 53 mg - 2% of the RDA 
Calcium: 25% of the RDI


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