Cheese is a good source of calcium, a key nutrient for healthy bones and teeth, blood clotting, wound healing, and maintaining normal blood pressure.

Men and women aged from 19 to 50 years should consume 1,000 mg of calcium a day. For example, 30 gm of cheddar cheese provides 20 percent of this daily requirement.

However, cheese can also be high in calories, sodium, and saturated fat.

On the Good Habits’ plan, cheese is a protein option but counting it can be tricky.

Good Habits’ Cheese Guide

Check the Nutrition Facts Label on the chosen cheese to decide how much can be eaten using the following rule:

Both examples represent 1 protein portion on the Good Habits’ Plan:

• 30 gm of cheese if it is above 180 kcal per 100 gm (e.g.  cheddar cheese)
• 60 gm of low-fat cheese if it lower than 180 kcal per 100 gm  (e.g. Philadelphia cheese).