Did you know that cheese is the #1 source of saturated fat in the

American diet?

The Chart

So, why is saturated fat an issue?

Saturated Fat and You

• “A strong body of evidence indicates that higher intake of most dietary saturated fatty acids is associated with higher levels of total blood cholesterol and low-density lipoprotein (LDL) cholesterol. Higher total and LDL cholesterol levels are risk factors for cardiovascular disease.”

– The Dietary Guidelines for Americans

Saturated Fat and You

• “Saturated fats and trans fats tend to raise ‘bad’ (LDL) cholesterol levels in the blood. This, in turn increases the risk for heart disease.”

– MyPlate

But wait, there’s good news!

Saturated Fat and You

• “Consuming less than 10 percent of calories from saturated fatty acids and replacing them with monounsaturated and/or polyunsaturated fatty acids is associated with low blood cholesterol levels, and therefore a lower risk of cardiovascular disease.”

– The Dietary Guidelines for Americans

Saturated Fat and You

• “To lower risk for heart disease, cut back on foods containing saturated fats and trans fats.”

– MyPlate

So where does cheese come in?

Enjoy Cheese – In Moderation

• Great things about cheese…

– It’s a good source of protein.

– There are a wide variety of cheeses available.

Enjoy Cheese – In Moderation

• Avoid processed “cheese foods”such as American cheese orCheez Whiz.

• These include artificialingredients and flavorings.

Enjoy Cheese – In Moderation

• Choose lower-fat and lower-sodium versions of your favorite cheeses.

Enjoy Cheese – In Moderation

• When dealing with strong cheeses, a little bit can go a long way.

• Use smaller amounts offlavorful cheeses suchas Asiago or Roquefort.

Let’s Talk Intensity

• Sprinkle a small amount of intensely-flavored cheese on top of a leafy green salad, or use a crumble of cheese on a sandwich.

Cheese as a Flavor Booster

• Instead of using cheese as the primary flavoring in recipes, use a small amount of cheese as one of many different flavor components.

Cheese as a Flavor Booster

• Example: Add to your grilled cheese!

• Use less cheese,replacing some ofthe volume withbaby spinach andspicy mustard.

Practice Portion Control

• Use 1 ounce of pre-packaged cheeses for a snack.

• Add a piece of fruit or some raw vegetables too.

Let’s review!

Cheese Reduction Tips

• Skip overly-processed “cheese foods.”• Find reduced-fat versions of your favorite

cheeses.• Use strong cheeses – a little bit goes a long

way.• Make cheese a flavor-booster, not the main

event.

Let’s talk details!

Make Informed Decisions

• Knowing the saturated fat and cholesterol content of a variety of cheeses can help you make healthful choices.

Let’s walk throughan example.

1 Ounce of Cheddar Cheese

• 110 Calories

• 10 Grams (g) of Fat

• 6g Saturated Fat

• 7g Protein

1 Ounce of Cheddar Cheese

• 30g Cholesterol

• 180g Sodium

• 20% DV Calcium

Let’s compare that to anounce of mozzarella cheese!

1 Ounce of Mozzarella Cheese

• 90 Calories

• 7g Fat

• 4.5g Saturated Fat

• 6g Protein

1 Ounce of Mozzarella Cheese

• 20g Cholesterol

• 150g Sodium

• 15% DV Calcium

How are they different?

Cheddar and Mozzarella

• Cheddar has more calories, fat, saturated fat, cholesterol, and sodium.

• It also has more protein and calcium.

It’s fun to compare!

Thank you for coming!