Weight Loss Snack: Cheese

The best cheese for weight loss is the one with no fat or low fat and easy portion control. Low/no fat cheeses are good snacks! The protein makes them filling. They are inexpensive and easy to find in small, portion controlled packages. There is a also a huge variety. Some products that can even be left un-refrigerated for a day or two. It’s all about making the best selection from the numerous choices.

Cheese is often high in calories and saturated fat. However, the calorie and fat content in cheese is not always as high as you may initially assume. There is a wide variation between different cheeses. The calories in cheese depend on how the cheese is made and how much water is contained within it. Furthermore, cheese in moderation can be a great source of protein and calcium. You can enjoy cheese, you just need to follow a few rules of thumb.

  • Softer cheeses, such as goat cheese and feta are naturally lower in fat than harder cheeses such as Parmesan or cheddar.
  • If you love harder cheeses, follow these suggestions:
    • You could eat less which is surprisingly easy to do as these cheeses are full of flavor. A little goes a long way.
    • Try a lower fat version of one of these hard cheeses. Cabot’s cheddar is 50% and 75% reduced-fat. They have such a great flavor, you would never know they are reduced fat!
  • Portion-size is also important when it comes to eating cheese as a part of a healthy diet. But with so many different forms of cheese (grated, crumbled, sliced, shredded, etc.), it can be hard to know what a proper portion should look like. So here are some guidelines for serving sizes of different types:

Grated or shredded cheese: 1/4 cup = 1 serving

Crumbled Cheese: 1/4 cup = 1 serving

Sliced Cheese: 1 thin slice about the size of a piece of bread = 1 serving

Block or cubed cheese: A piece about the size of your whole thumb or the size of a pair of dice = 1 serving.

Ease of Portion Control Important in Choice of Cheeses

low fat and no fat cheese snacks - ease of portion control is key