Unveiling the Ultimate Secret to Healthy Eating
Expertly assessed by Registered Dietitian Kelli McGrane, M.S., RD
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Key Points to Remember:
– Cheese can enhance satiety on a reduced-calorie diet.
– Cheese varieties such as mozzarella, swiss, ricotta, and cottage cheese are rich in protein, while feta can be consumed in smaller portions due to its intense flavor.
– Being mindful of the protein, fat, and calorie content can assist in choosing a cheese that aligns with weight loss goals.
When contemplating weight loss, cheese may not be the initial food that comes to mind due to its calorie density, resulting in suggested portion sizes being modest. However, contrary to this perception, incorporating cheese into a weight loss regimen can prove beneficial.
Cheese offers valuable nutrients, including protein for satiety after meals and essential minerals like calcium and phosphorus. According to Kelsey Sackmann, MS, RD, “Cheese also enhances the flavor of dishes, preventing feelings of deprivation when reducing caloric intake.” The key lies in selecting the appropriate cheeses and integrating them into your meal plan effectively.
Top Cheeses for Weight Loss:
While any cheese can be included in a tailored diet plan, certain varieties are particularly advantageous for weight loss efforts.
Cottage Cheese:
Due to its high protein content, dietitians often recommend cottage cheese for individuals aiming to shed pounds. Mandy Tyler M.Ed., RD, CSSD, LD notes, “A 1-cup serving of low-fat (1%) cottage cheese provides around 28 grams of protein,” surpassing most other cheeses in protein content. This makes it an ideal choice for elevating protein intake, aiding in prolonged satiety and supporting muscle mass maintenance crucial for weight loss. Tyler further highlights that cottage cheese contains calcium and phosphorus, essential for bone strength.
Mozzarella Cheese:
Mozzarella is a semi-soft cheese typically crafted from cow’s or buffalo’s milk. It stands out for its relatively low calorie count compared to cheeses with similar protein levels. An ounce of mozzarella offers 6 grams of protein and just 85 calories, whereas an equivalent portion of mild cheddar provides 7 grams of protein and 110 calories. Patricia Kolesa MS, RDN suggests, “If you’re monitoring fat intake during weight loss, consider opting for reduced-fat or fat-free mozzarella cheeses.” While commonly used in Italian dishes like pasta and pizza, mozzarella also pairs well with crackers and fruit.
Feta Cheese:
Feta is a soft cheese traditionally prepared from sheep’s or goat’s milk, prevalent in Greek cuisine but adaptable to various culinary creations. An ounce of feta contains 75 calories, 6 grams of fat, and 4 grams of protein. Like other cheeses, feta is a rich source of calcium, promoting bone health. “Feta cheese can be a suitable option
Tyler explains that feta cheese is a great option for individuals aiming to lose weight due to its lower calorie and fat content compared to other cheese varieties. Its strong flavor means that only a small amount is needed to enhance a meal’s overall taste. Consider incorporating feta into salads, pasta dishes, roasted vegetables, or baking it for a creamy appetizer or a flavorful sauce.
Swiss Cheese:
Swiss cheese is a hard cow’s milk cheese known for its distinctive flavor and appearance, often featuring holes of various sizes. With 111 calories, 9 grams of fat, and 8 grams of protein per ounce, Swiss cheese is a filling choice for weight loss due to its higher protein content. It is also low in sodium, making it suitable for those on a low-sodium diet.
Ricotta Cheese:
Ricotta cheese, made from whey rather than milk, is a versatile soft cheese rich in protein. A ½-cup serving of whole milk ricotta contains 186 calories, 13 grams of fat, and 9 grams of protein. From baked pasta dishes to Cannoli-Inspired Overnight Oats, there are many healthy recipes to try with ricotta. It can also be enjoyed as a spread on toast to boost protein intake in the morning.
Tips for Choosing Cheese for Weight Loss:
– Opt for cheeses high in protein for increased satiety, such as cottage cheese.
– Be mindful of portion sizes and consider low-fat options to manage calorie intake.
– Limit consumption of highly processed cheeses like spray canned, cream cheese, or American cheese, as they may contain added sugars and sodium.
– Pair cheese with fiber-rich or protein-rich foods for a balanced meal.
Incorporating these suggestions can help you enjoy cheese while staying mindful of your weight loss goals.
From a nutritional and weight loss standpoint, cheese is most beneficial when paired with high-fiber or high-protein foods. To support weight loss goals, focus on portion control, adding fiber, and using cheese to enhance flavors. Incorporating fruits, vegetables, whole grains, and beans, which are rich in fiber, with cheese can create a balanced meal or snack. An example is our Cottage Cheese Snack Jar, providing 20 grams of protein and 5 grams of fiber to keep you satisfied until your next meal.
While cheese is calorie-dense, it can still fit into a weight loss diet. Cheeses such as mozzarella, swiss, ricotta, and cottage cheese are high in protein, promoting satiety. Feta cheese, with its bold flavor, can be used in moderation. Including cheese in your meals not only adds protein but also enhances satisfaction. Finding ways to enjoy cheese in your eating plan while aiming to lose weight may help you stick to your diet better than completely eliminating it. By being mindful of protein, fat, and calorie content, it is possible to lose weight while enjoying the benefits of cheese.
