Cheese has been around for over 4,000 years. Cheese is made from animal milk, goat, cow, buffalo, and any farm animal by adding acid and bacteria which causes it to curdle and make curds. The solids from the curds is then aged and processed to make cheese. According to an ancient legend an Arabian merchant put his supply of milk into a sack made from a goats stomach. The rennet lining combined with the heat of the sun made the milk separate into a curd and whey. That is how cheese was discovered. From there it has become a big thing in America. Half of the milk in America is made into cheeses.
I know I love cheese. How about you?
Cheese is actually healthy, it is full of protein and calcium that helps the bones and teeth to be healthy. Here are some ways having cheese be part of your eating plan aids in your weight loss journey.
- Studies have shown that eating cheese prevents hypertension.
- Studies have shown that eating cheese helps with osteoporosis.
- Studies have shown eating cheese helps with weight loss goals.
- Studies have shown that eating cheese helps with dental care especially in young children.
- Studies have shown that eating cheese helps with improving bone health in older people.
Healthy cheese options:
Mozzarella: This cheese contains probiotic bacteria strains Lactobacillus casei and Lactobacillus Fermentation.
- Calories: 85 for 1 ounce
- Protein: 6 grams
- Fat: 6 grams
- Sodium: 176 mg
- Calcium: 14 percent of recommended calories
Blue Cheese: Made from cow, goat, or sheep milk. Made from the mold from penicillium.
- Calories: 100 per 1 ounce
- Protein: 6 grams
- Fat: 8 grams
- Carbs: 1 gram
- Sodium: 380 Mg
- Calcium: 33 percent of recommended calories
Feta: Made from sheep or goat milk. Soft cheese from Greece.
- Calories: 80 calories for 1 ounce
- Protein: 6 grams
- Fat: 5 grams
- Carbs: 1 gram
- Sodium: 370 mg
- Calcium: 10 percent of recommended calories
Cottage cheese: Made from loose curds of cow, goat, or buffalo milk. I will provide a recipes in the links in how to use cottage cheese in a recipe.
- Calories: 120 for ½ cup
- Protein: 12 grams
- Fat: 7 mg
- Carbs: 3 grams
- Sodium: 500 mg
- Calcium: 10 percent of recommended calories
Parmesan: a hard cheese that is aged for a year. Has a nutty, salty flavor and a gritty texture. Made from raw unpasteurized cow milk.
- Calories: 110 for 1 ounce
- Protein: 10 grams
- Fat: 7 grams
- Carbs: 3 grams
- Sodium: 330 mg
- Calcium: 34 percent of recommend calories
Swiss: The holes are made from bacteria that releases gasses during fermentation.
- Calories: 111 for 1 ounce
- Protein: 8 grams
- Fat: 9 grams
- Carbs: 1 gram
- Sodium: 53 mg
- Calcium: 25 percent of recommended calories
Cheddar: a semi hard cheese from England or Ireland. It is white to yellow mild to extra sharp.
- Calories: 115 for 1 ounce
- Fat: 9 grams
- Protein: 7 grams
- Carbs: 1 gram
- Sodium: 180 mg
- Calcium: 20 percent of recommended calories
Goat Cheese: also known as Chevre. A softy, tangy cheese.
- Calories: 75 for 1ounce
- Protein: 5 grams
- Fat: 6 grams
- Sodium: 130 mg
- Calcium: 4 percent of recommended calories
Ricotta: An Italian cheese that is watery that can be made from cow, buffalo, goat, sheep milk.
- Calories: 180 for half a cup
- Protein: 12 grams
- Fat: 12 grams
- Carbs: 8 grams
- Sodium: 300 mg
- Calcium: 20 percent of recommended calories
In moderation, cheese can be a part of a eating plan that promotes weight loss and good health. 1 ounce is a serving size of cheese. Except with cottage cheese and ricotta which is half a cup. Below in the links I provide a couple of recipes that uses cottage cheese and ricotta cheese. If you would like a wellness plan, a corrective exercise plan, or a life style coach we at Wellness Works NW can help you with your needs. Karen and the Wellness Works NW Team is happy to help you with your wellness goals in 2021. If you would like to learn more check out our Resources and WWNW’s YouTube Channel (Don’t Forget to Subscribe!).
Here are some links I would like to share with you:
- 5 Wonderful Benefits Of Cheese by Meenakshi Nagdeve for Organic Facts
- Image credit: The 9 Healthiest Types of Cheese by Lizzie Streit, MS, RDN, LD for Healthline
- Florentine Lasagna Roll-Ups by Eating Well Test Kitchen
- History of Cheese by International Dairy Foods Association Staff
- Tomato Ricotta Tart by Julie Chiou for Table for Two
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Jamie Holloway is a co-owner of Wellness Works NW and she is also our Research Manager and writes our Chasing Wellness with Jamie Holloway and Dear Jamie columns. Jamie is also an Independent Wellness Advocate at dōTERRA. She lives in the Portland, Oregon area. Since October 2011 she has been sharing her Journey Toward Health and Wellness with Vasculitis through her blog at JamieChasesButterflies.com. We hope you are as inspired as we are with the raw candor Jamie uses in her writing. If you would like to help support Jamie’s writing efforts please Donate now.
