All food contains all of the nutrients we need to be healthy, it is necessary to eat various foods in sufficient amounts. A good diet will include many different foods, and sufficient in quantity and quality to meet an individual’s need for food energy and other micro nutrients.

Asparagus

Avocados

Banana

Barley

Bean Sprouts

CHEESE

Typical serving size:

Varies; 1 oz (30 g) of hard or semihard cheese, or ½ cup (2
1 oz or 60 g) of cottage cheese

HOW IT HARMS

High in saturated fat and sodium Migraines

Allergies

Bacterial infection

WHAT IT HEALS

Diabetes Metabolic syndrome Bones Muscles Tooth decay CHEESE FACTS

It takes about 10 lbs (4
5 kg) of milk to create a single lb (454 g) of firm cheese, such as cheddar, muenster, or swiss

Cream cheese, brie, and other soft cheeses are comparable to hard cheeses in calories and fat, but have less calcium

Cottage cheese has the fewest calories of all cheeses—about 90 in a half-cup serving
However, it has only half the calcium of milk
One of our most versatile and popular foods, cheese is used for everything from snacks to main courses and desserts
It’s an ancient food that can be made from the milk of almost any animal— cows, goats, yaks, camels, and buffaloes
Most cheeses are made by adding a mixture of enzymes, known as rennet, to milk to curdle it
The liquid that remains after the curds have formed is known as whey
When it is drained away, we are left with cottage or farmer’s cheese
Or the curds may be mixed with other ingredients, injected with special molds or bacteria, soaked in wine or beer, pressed or molded, or smoked or aged to make any of hundreds of different cheeses

Health Benefits

May help prevent diabetes
Cheese is an excellent source of calcium, and studies show that getting plenty of calcium from food may help prevent insulin resistance, a harbinger of diabetes
May prevent metabolic syndrome
According to a study, women who get plenty of calcium from dairy products also have a significantly lower risk of developing metabolic syndrome, which is linked to both diabetes and heart disease
Supports bone and muscle health
Consumed moderately, cheese provides good amounts of calcium and protein necessary for bone and muscle strength, making it an ideal food for vegetarians, growing children and adolescents, and people with osteoporosis, a weakening of the bones
People who cannot digest milk because of lactose intolerance can often eat hard cheese
The bacteria and enzymes used to make cheese break down some of the lactose (milk sugar)
A typical 1-oz (30-g) serving of cheese contains about 200 mg of calcium (along with 115 calories and 9 g of fat)
WARNING!

FOOD-DRUG INTERACTION

Tyramine, found in aged cheeses such as cheddar, blue cheese, and Camembert, also interacts with monoamine oxidase (MAO) inhibitors, drugs sometimes used to treat depression, and can cause a life-threatening rise in blood pressure
Fights cavities
The fat naturally contained in cheese coats your teeth and acts as a natural barrier against bacteria
Also, all cheese contains casein, which provides a natural tooth protection
Finally, the calcium and phosphorus found in cheese help remineralize tooth enamel

Health Risks

Saturated fat and sodium
Doctors often advise patients with heart disease, elevated blood cholesterol, high blood pressure, or weight problems to reduce the amount of cheese they consume
Because most cheese is high in saturated fat, it increases the risk of atherosclerosis, the clogging of arteries with fatty deposits
Try lower-fat cheeses which still provide protein and calcium with less fat
Large amounts of sodium, also found in most cheeses, can be a hazard for people with high blood pressure
Migraines and

Allergies

Aged cheese can trigger a migraine headache in some susceptible people
The likely culprit is tyramine, a naturally occurring chemical in cheddar, blue cheese, camembert, and certain other ripe cheeses
People who are allergic to penicillin may react to blue cheese and other soft cheeses that are made with penicillin molds
Also, those who are allergic to cow’s milk may react to cheese, especially cottage and other fresh cheeses
Cheeses made from goat or sheep’s milk are less likely to be allergenic
Harmful bacteria
Pasteurized milk must be used to make commercial cheese in both the U
S
and Canada
Occasionally, health food stores and specialty shops sell imported or homemade unpasteurized cheese
Such cheeses can harbor dangerous salmonella and other bacteria

Allergies

Mix parmesan with toasted bread crumbs as a low-fat topping for pasta

Breakfast on part-skim ricotta topped with kiwi, raspberries, and agave nectar

Sprinkle shredded sharp cheddar on apple slices and broil briefly to melt

Buying Tip

s

Check the expiration date and the packaging

Avoid any cheese with missing or incomplete labels, or those without factory seals

Look for the words “pasteurized milk” in the ingredient list to avoid potentially harmful bacteria

For most cheeses, look for uniformity in color and texture

Take advantage of the broad range of low-fat cheeses on the market
Production methods have improved to allow for smoother texture and better taste

Storing Tips

The best way to store cheese varies depending on the type, but all should be kept in the vegetable drawer, where the temperature is cold and stable
In general, the harder the cheese, the longer it lasts

Wrap hard cheese such as parmesan or gouda in waxed paper, then in plastic wrap

Wrap blue cheeses and semihard cheeses in plastic wrap

Keep fresh cheeses in water, such as mozzarella or feta, in their packaging and change the water every couple of days