Can Cheese Be Part of a Healthy Diet?

Q: I’ve seen a lot of conflicting information on whether cheese can be part of healthy diet. Overall, is cheese healthy? A: This is a great question, since a lot has changed over the years in terms of what we know about cheese and the nutrients it provides. My short answer is that you can absolutely eat cheese regularly as part of a healthy diet, but (you knew there was a “but”, didn’t you?) you shouldn’t treat it like a vegetable. You’ve got to choose the kind of cheese you’re eating wisely and pay serious attention to portion control. Here’s a little basic background info that will help you do just that. Facts on Fat and Cholesterol The question “Is cheese healthy?” inevitably makes you think “It can’t be!” because it contains lots of fat and cholesterol. But while we used to think that all high-fat foods like cheese were associated with conditions like obesity and heart disease, science has since shown fats are far from created equal. RELATED: Why Fat Doesn’t Make You Fat Different fatty acids affect markers like inflammation and insulin levels in complex ways, and while more research is needed, some suggests cheese may not be a bad guy in this realm. For instance, researchers at Harvard identified a fatty acid in cheese that may reduce the risk of type 2 diabetes, and a 2016 meta-analysis found that eating cheese daily was associated with a lower risk of heart disease. Similarly, cheese contains a lot of cholesterol, but eating high-cholesterol foods doesn’t necessarily lead to high blood cholesterol levels that raise the risk of heart disease, stroke, and diabetes. Small studies have even shown that eating cheese, specifically, doesn’t raise blood cholesterol levels. How to Control Portions and Be Picky Even with all of that out of the way, cheese is still a fatty, high-calorie food, so you shouldn’t start eating it like it’s broccoli. A healthy portion is one ounce, which equals about one slice, two small cubes, or two tablespoons, depending on the cheese. RELATED: A Quick Primer on Healthy Portion Sizes The good news: You already know you need plenty of protein, and the protein-fat combo in cheese makes it super satiating, so you should fill up fast if you’re eating it alongside other healthy foods like fruits and veggies. In other words, a little bit goes a long way in terms of including it in a healthy, satisfying meal. Other pro tips? Choose cheeses with sharp, bold flavor, like extra sharp cheddar, salty feta, or a stinky blue. They provide a lot of flavor in small amounts when you sprinkle them on a salad, for instance. And stock your cheese plate with vegetables, nuts, and seeds, for balance. Finally, choose the least processed cheeses (Kraft singles aren’t cheese, okay?) and opt for organic and grass-fed when possible, to avoid hormones given to dairy cows and pesticides in feed.

7 Easy Egg Recipes for Delicious, Protein-Rich Meals

Eggs really are all they’re cracked up to be (cholesterol and all)—and these easy egg recipes are all you need to reap their benefits. First, they’re an excellent source of protein for both meat eaters and vegetarians. (Don’t worry vegans: See here, instead.) Eggs also contain important nutrients that can be difficult to include in your diet. Choline, for example, is a cousin to the B vitamins and is needed to make a neurotransmitter that’s key to learning and memory. Studies also show it can help protect against cognitive decline and dementia and that people who eat more have lower anxiety levels. The bad news: the vast majority of Americans don’t get enough in their diet. The eggcellent news: Egg yolks are the most concentrated source you can find. Eggs are also rich in B12, a nutrient that is important for immunity and energy. A deficiency can lead to feeling tired and weak 24-7 (and you definitely don’t have time for that). Ready to scramble, poach, and hard boil your way to better health? Start by incorporating these seven easy egg recipes into your routine for any meal throughout the day. 7 Easy Egg Recipes Veggie and Cheddar Mini Quiches The only thing better than delicious quiches at brunch? Delicious mini egg muffins at brunch! Salmon and Feta Omelet with Asparagus Salmon and asparagus go together like spaghetti and meatballs. Breakfast Burrito Forget the calorie bombs of takeout burritos. Make this one at home and fill it with veggies in a whole wheat tortilla. Leftovers Frittata There’s nothing better than a recipe that allows for flexibility, uses leftovers, is easy to make and tastes amazing! Turkey Sausage Patty and Eggs Aromatic herbs and spices in this dish add a ton of flavor and are also filled with phytonutrients and trace minerals. Some promote good digestion; some are anti-inflammatory; some are even linked to cancer prevention. Deviled Egg Salad Cups This recipe steals inspiration from both deviled eggs and egg salad, and then ups the vegetable profile by adding scallions and radishes and wrapping it all up in fresh lettuce. Green Vegetable Omelet One nutrition rule of thumb we love is to get some form of green vegetable in at every meal. An omelet is a perfect way to pack veggies into your morning.