Central Coast Home & Lifestyle Autumn 2019

Cheese is good for your health

Cheese is one of the most nutritious foods as it is a good source of protein, calcium and a range of vitamins and minerals. Despite being a compact nutrient package, cheese is often avoided because of its fat content. Nowadays some cheeses are made from milk containing less fat and are labelled as ‘reduced fat’ cheese. In Australia this label means that the cheese contains 75 per cent (or less) of the amount of fat in the regular cheese of the same variety. They are characterised by being milder in flavour. If these cheeses are cheddar types they may still have a fat content of 25 per cent, which should be indicated on the label. A serve of cheese (40 grams) is a good way to fulfil one of the 2 to 3 daily serves of dairy recommended for most people by the Australian National Health and Medical Research Council. Although rich in calcium, cheeses can be high in saturated fat, so reduced-fat varieties should be chosen where possible. Eat a variety of cheeses, saving the higher fat cheeses for treats.

• fresh unripened, such as cottage, cream or neufchatel, ricotta, quark, mascarpone and feta; • soft mould ripened, such as brie, camembert and blue vein; • firm, such as cheddar and Swiss cheese; and • hard, such as parmesan and pecorino. • stretched curd cheese (e.g. mozzarella and bocconcini) and washed rind cheese (e.g. gruyere).

Take note that low-fat soft cheeses, such as ricotta and cottage cheese, have much less calcium than hard cheeses, such as cheddar, and thus do not count as a full serve of dairy. Ricotta has more calcium than cottage cheese — three times as much per gram — but a regular cheddar cheese has about 10 times more calcium per gram than cottage cheese. There are 4main groups of cheese categorised according to production techniques and maturity:

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& Lifestyle Magazine | Autumn 2019

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