What are the nutritional benefits of eating cheese?

• Cheese contains a host of important nutrients like calcium, protein, phosphorus, zinc and vitamin A.  Cheese is a good source of quality protein and an excellent source of calcium, which can help to fill gaps in many American’s diets. These nutrients are also important for helping to build and maintain healthy bones and muscles.
• Cheese not only tastes great, it is convenient, portable and versatile. When paired with things like fruits, veggies, and whole grains it may help people eat more of these recommended food groups.

What is the healthiest cheese? What is the least healthy?

It really depends on the person and what they are looking for, whether it be lower calorie, lower sodium, a boost in calcium or something suitable for lactose intolerance.

Here are some options to choose from¹:

• Lower sodium: Swiss, Monterey Jack, ricotta or Parmesan are best. They also make many varieties that have lower sodium options. If you are looking to lower the sodium in your diet, one tip is to choose cheese based on firmness and age. Softer, less-aged cheese typically requires less salt than harder, aged varieties.

• Lower calorie and fat options: Parmesan, Romano, part-skim mozzarella. There are many lower fat and calorie options of cottage, ricotta, cheddar, Swiss, Parmesan, colby, Muenster, provolone, or American. 

• Suitable for lactose intolerance: Cheese can be an important source of calcium for those with lactose intolerance. Natural cheeses like cheddar, colby, Monterey Jack, mozzarella and Swiss have most of the lactose removed when the curds are separated from the whey during the cheese-making process, leaving a product with very small amounts of lactose.

• Boost calcium intake: Swiss, cheddar, ricotta, mozzarella, Monterey Jack, Gouda, Mexican blend, or colby.

Ultimately when it comes to cheese, just about any type can fit in any diet — the key is moderation. That’s why it’s important to read the nutrition facts labels and be mindful of serving sizes. I like to use cheese as an addition or seasoning to my meals instead of making it the main ingredient.

_Reference:

1. _{National Dairy Council and Innovation Center for U.S. Dairy. Cheese & Nutrition. Available at: http://www.nationaldairycouncil.org/SiteCollectionDocuments/education_materials/cheese/Health%20Professional%20Cheese%20Nutrition%20Brochure%20Final.pdf. Accessed September 2, 2015.}

_{Photo: “Cheese” by Skånska Matupplevelser is licensed under CC BY ND.}

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The study analyzed foods specifically marketed to toddlers and found that most toddler dinners and many toddler snacks contained almost 1.5 times higher levels of sodium per serving than what is recommended by the Institute of Medicine. What can parents do to reduce their child’s sodium intake?

Dr. de Ferranti:

When you buy processed or packaged foods, read the nutrition panel carefully. Look for products labeled “low-sodium” or “no salt added.” Remember that sodium levels can vary among similar products – sometimes even within the same brand. According to the study published in Pediatrics, for example, CDC researchers found that sodium levels in toddler meals ranged between 100 mg per serving and 950 mg per serving. An easy tip for parents is to focus on the amount of sodium per serving. Those foods with less than 140 mg per serving are considered low in sodium.

Even better, consider limiting how often you buy processed or packaged foods. We all have times when we need to eat packaged foods – when traveling, on the go – but remember, fresh foods with few ingredients are usually low in sodium. And when you are able to cook at home, minimize the amount of salt and sugar you use during preparation and try adding herbs, spices or citrus instead.

Also, foods high in sodium are often high in added sugar, such as prepared cookies and salty snacks. Instead, start your infant or toddler’s meals with fruits and vegetables without added salt, added sugar, or sauces. Even if they don’t take to them at first, keep trying – as the parent, you know what’s best for your child.

Don’t hesitate to ask your pediatrician for additional guidance on healthy foods and tips to feed infants and toddlers. Serving kids foods with high sodium and sugar content puts children at greater risk for obesity and future cardiovascular disease, so healthcare providers are invested in helping ensure a healthier outcome for kids.

Carolyn O’Neil:

As a registered dietitian, I encourage parents to prioritize feeding their kids fresh whole foods such as fruits and vegetables with meals and for snacks, and choose packaged foods and snacks carefully. Read the Nutrition Facts label to compare sodium and sugar content. The good news is that there are many more packaged food products today that take healthfulness for children very seriously and there are more on the market now, compared to 2012 when the CDC study was conducted.

It’s important to note that the CDC researchers found that the majority of infant foods were low in sodium. But, there is concern that too many foods marketed for toddlers contain sugar and sodium levels above recommended amounts for good health.

Foods for toddlers should contain no more than about 210 milligrams of salt or sodium per serving, under Institute of Medicine recommendations.

The study’s author, Mary Cogswell, said that roughly one in nine children have higher than normal blood pressure for their age – is this due to consumption of the foods analyzed in the study, or is there some other reason?

Dr. de Ferranti:

This particular study focuses on the sodium content of commercial baby and toddler foods sold in the U.S.; it doesn’t examine the impact of the specific foods on blood pressure. However, previous research has revealed that one in nine U.S. children already has blood pressure above the normal range. In addition, CDC studies have found that 90 percent of school-aged children nationwide eat too much sodium – and it’s happening during every meal, from every setting and from most types of food.

As a doctor, these findings are very concerning. A poor diet in childhood can lay the foundation for future health problems. Obesity is a problem in the U.S. – and statistics reveal one in four children between 2- to 5-years-old and one in three between the ages 6- and 19-years-old are overweight or obese. In addition, we know too much sodium can increase blood pressure, and high blood pressure is a major risk factor for heart disease and stroke. Most importantly, the taste for salt is established during early life, so keeping sodium and sugar intake low early on can help set taste preferences that will support children making healthy food choices later on in life.

The study also found toddler meals and snacks had lots of added sugar, particularly fruit and dried fruit snacks. How much sugar should toddlers be consuming, and how can parents ensure toddlers are meeting dietary guidelines for fruits/veggies without worrying about additional sugar intake?

Dr. de Ferranti:

Although there is no specific scientific data about how much sugar a toddler should eat, the 2010 Dietary Guidelines for Americans recommend reducing the intake of calories from added sugars.

I recommend parents provide their children with fresh or frozen fruits and vegetables that do not contain added salt and sugar early and often. It’s also important for parents to eat similarly healthy meals and snacks, so you set a good example for your kids.

Carolyn O’Neil:

How much is too much added sugar? Note that fruit naturally contains a sugar called fructose. When you dry fruit, the sugar becomes concentrated so is therefore higher than fresh fruit per serving. Dairy products, such as milk and yogurt, naturally contain sugar (lactose) as well. Sugar content can be higher in a product because manufacturers add additional sweeteners to improve the taste. That’s where the sliding scale on too much sugar can begin.

The researchers defined “high sugar” content as more than 35 percent of calories per portion coming from sugar, based on Institute of Medicine guidelines for foods served in schools. Many foods in the CDC study were higher than that.

On average, CDC researchers found that sugar contributed 66 percent of calories in dried fruit snacks, and more than 35 percent of calories in dairy-based desserts such as yogurts. This makes sense since sugar is naturally occurring in these foods, but some toddler-packaged dinners and cereal bars contained added sweeteners including high fructose corn syrup, dextrose and glucose.

Did the study analyze any drinks (fruit juices, soda, etc.), or did it just focus on foods?

Yes, the study did analyze some infant and toddler beverages, categorized as single or mixed fruit juices and drinks. Due to the sugar content, I advise parents to limit the number of juice drinks and sweet beverages they give to their children. Infants and toddlers really shouldn’t ever have soda, energy drinks or sports drinks. Juice drinks should be minimized. The American Academy of Pediatrics recommends limiting 100% fruit juice to less than 4 to 6 ounces a day.

What’s the biggest take-away message from this study for parents?

Dr. de Ferranti:

Since many pre-prepared toddler meals and baby and toddler snacks contain too much sodium or added sugar, it’s important that parents read nutrition labels, compare products and find healthier options. A healthy diet for the entire family, one that is limited in added salt and sugar and rich in fruits and vegetables, can help set the taste preferences of the youngest family members and may ultimately prevent diet-related diseases later in life.

Carolyn O’Neil:

As a registered dietitian, my concern is that we don’t want to ‘train’ our children’s taste buds to expect a super-sugary or salty taste in foods. In fact, their taste buds are much more sensitive than adults’, so they require less ‘sweet’ or ‘salty’ flavors in foods to make them palatable.

Packaged foods designed for kids can be a terrific solution for busy families looking for portability and convenience. Read the Nutrition Facts label to compare salt and sugar content to find the best brands for taste and health.

_{“Salt-(sea)_B130623” by Dubravko Sorić is licensed under CC BY-2.0.}

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To learn more about sodium content in canned goods, we reached out to Linda Benjamin Bobroff, PhD, RD, LD/N, Dept. of Family, Youth & Community Sciences, University of Florida, and Danielle Hammond-Krueger, MPH, RD, LD, Extension Program Specialist, Department of Nutrition and Food Science, Texas A&M AgriLife Extension Service.

Dr. Linda Benjamin Bobroff: “According to the USDA Nutrient Database, rinsing the beans doesn’t decrease the sodium very much, but there is a great difference between regular and low-sodium beans. As an example, for 100 grams of canned red kidney beans:

Please consult the USDA Nutrient Database for values of specific canned food.”

Danielle Hammond-Krueger: “There are a few studies examining the reduction in sodium based on the principles of rinsing and draining various canned vegetables. The percent reduction in sodium per serving varies from study to study. I have included those resources below.

Despite the variance in percent sodium reduction, the principles of draining and rinsing do have merit. The reduction in sodium can vary between 9-41%. In the Jones and Mount (2009) study, they particularly examined specific bean varieties and looked at both the draining and rinsing techniques separately. In draining (2 minutes) the packing liquid, they saw a reduction of 36% sodium content. Rinsing (10 seconds under lukewarm water) and draining (2 minutes) beans resulted in a 41% sodium reduction. However, an additional study (Haytowitz, 2011) showed lower sodium reduction in a variety of canned vegetables, approximately 9-23%.

According to FDA nutrition labeling standards, items labeled as “low sodium” would require them to contain 140 milligrams of sodium or less per serving. The results indicated in the Jones and Mount study resulted in reduction of 503 milligrams per serving to 295 milligrams per serving for the rinsing and draining technique. Unfortunately, neither study can mimic the sodium content in “low sodium”-labeled products. However, if cost is an issue, rinsing and draining canned vegetables can lower the sodium content to be considered “reduced sodium.” I have not seen any indication to not rinse canned vegetables to decrease sodium content. In fact, Bush Brothers and Company has recommended rinsing and draining as a practice for reducing sodium content in canned beans. One should note: There is minimal loss of other nutrients such as calcium, iron, and certain vitamins depending on their presence in the product. However, these results varied and were not significant in loss based on percent daily value.

Bean varieties provide a great source of fiber, folate, iron, calcium, and are a good source of protein. For those individuals who require a low-sodium diet, the low sodium option for canned beans may be the best option. However, for those consumers who avoid purchasing canned vegetables due to the sodium content, rinsing and draining techniques can help to reduce the sodium content. Consumers can enjoy the nutritional benefits and convenience of canned beans while reducing sodium by following the practice of rinsing and draining.”

_Sources:

_{Jones JB, Mount JR. Sodium reduction in canned bean varieties by draining and rinsing. Presented at the Institute of Food Technologists Annual Meeting; June 6–10, 2009; Anaheim, CA. 2009.}

_{Bush Brothers and Company. Enjoying nutrient-rich canned beans with less sodium (fact sheet) Knoxville, TN: Bush Brothers and Company; 2009.}

_{Haytowitz DB.  Effect of draining and rinsing on the sodium and water soluble vitamin content of canned vegetables. Nutrient Data Lab, USDA-ARS-BHNRC; FASEB Journal, 25:609.3, 2011.}

_{“Collection of canned food items in the pantry” by Salvation Army USA West is licensed under CC BY.}

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Looking for a heart-healthy protein to incorporate into your diet? Brenda Roche Wolford, MS, RD, one of our food system experts, gives some practical advice for choosing the healthiest, safest and best chicken for your family’s needs.

What is the healthiest chicken to purchase at the grocery store?

Roche Wolford:

Out of all the chicken options at the grocery story, the healthiest option is fresh chicken breast. The white meat (chicken breast) has slightly less cholesterol than the dark meat (legs and wings). It is definitely lower in saturated fats. In general, poultry is a heart-healthy protein. Usually, the less processed it is, the better. Be sure to remove the skin of the chicken, and you will have a really great source of lean protein.

Labeling is so confusing. What should I look for? What about natural, organic, farm-raised, free-range, antibiotic-free, etc.? Is one healthier than the other?

Roche Wolford:

There are a lot of labels out there these days, so it’s important for consumers to understand what the labels mean. Labels like organic, natural, free-range and antibiotic-free are more of a personal preference for consumers. Some of these terms are regulated by the USDA, and others are not. There might be a difference in the taste or quality that the consumer might prefer with certain labels. However, just because it has one of those labels does not mean it is healthier.

For more information on label definitions, please visit our post on food labels here.

Do you have any tips to help us read labels?

Roche Wolford:

A food company can make quite a few claims about their product on the labels. However, the consumer should not let label claims get in the way of their purchase. I know all the terms can be confusing, but what’s most important to know is that chicken is a healthy meat option.

• Look for chicken without the skin. Or if you purchase it with the skin, remove the skin because it has more cholesterol and saturated fat. White meat in chicken is heart-healthy and is generally a good choice for a lean protein.
• If you are purchasing chicken that has been processed in some way, look at the nutrition facts panel. For instance, if you are buying ground poultry instead of ground beef because you think it is a healthier option, double check the label. Ground poultry could have as much fat as ground beef, possibly more, because the processor might include the dark meat and skin when grinding the poultry. 
• Again, read the nutrition facts for chicken that has been processed. Processed food may have added salt, so review the sodium levels. It’s very important to look at the nutrition facts panel when buying any food or poultry item that’s been processed.

Are there grades or classifications for poultry products like beef?

Roche Wolford:

Grading is not mandatory for poultry. Inspection is mandatory, but the grading is voluntary. Grading has regulations in terms of the quality of the poultry. It has to do with the appearance in the quality.

What is “plumping?”

Roche Wolford:

Plumping is a process some poultry products receive where the chicken breast may be enhanced or might have added salt, water or flavoring such as teriyaki sauce. Plumping is adding a mixture of solution, and the presence and amount of the solution will be labeled as part of the product name. However, the label may be confusing. Even if the product says 100% all natural, it may have been injected with a solution. The USDA released a final rule which would require clearly labeling raw meats to which solutions have been added. This rule will make companies more clearly disclose whether solution has been added. This ensures that companies are giving consumers this information in as simple a format as possible. Prior to this ruling, companies could put this information wherever they want to on the packaging, but with the new rule, it will become part of the product description. This final rule will go into effect January 1, 2016. 

Former USDA labeling rule.

Current USDA labeling rule.

Does sodium content increase with more processing?

Roche Wolford:

In general, yes, sodium usually increases with more processing. Sodium is an ingredient that’s used for preservation, but also for taste and texture and to extend the shelf life. Nowadays, consumers are more aware of the sodium content of the foods they’re eating. Most of the sodium in our diet comes from the processed foods we eat, not from the salt we put on our food at the table. Check the nutrition facts label and compare the sodium content to other labels before buying the product. Choose the product with the least amount of sodium.

_{“another lunch” by ella is licensed under CC BY 2.0.}

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