Kamil Perry
Weight Watchers is a popular program for those looking to lose weight. While some may assume that cheese is off the menu, this is not the case. Swiss cheese, for example, is a perfectly acceptable option in moderation. While cheese can be high in saturated fat, it is also a good source of protein and calcium. Weight Watchers users can calculate the points of their Swiss cheese using a calculator from major food stores. One source suggests that a slice of Swiss cheese is 3 points.
| Characteristics | Values |
|---|---|
| Number of points for Swiss cheese on Weight Watchers | 3 or 4 points per ounce, 6 points per 50g serving, 3 points per slice, or 1 point per wedge for light Swiss cheese |
| Other low-point cheeses | WW Light String Cheese, WW Reduced Fat Mexican Blend Shredded Cheese, low-fat or reduced-fat cheeses |
| Strategies for including cheese in a Weight Watchers plan | Stick to small servings, balance with ZeroPoint foods like fruits and vegetables, choose lower-point options or simply eat less |
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What You'll Learn
Swiss cheese is 4 points per ounce
When following the Weight Watchers program, it is important to remember that you don't have to give up cheese completely. Cheese can be a part of a healthy diet, and there are many low-point cheese options available. For example, WW Light String Cheese and WW Reduced Fat Mexican Blend Shredded Cheese are comparable in taste to their higher-fat counterparts but have only 2 to 3 points per serving.
It is also important to pay attention to serving sizes and be mindful of your overall diet. For example, if a recipe calls for a certain amount of cheese, stick to that amount. You can also balance out your cheese intake with ZeroPoint foods like fresh fruits and vegetables. Additionally, you can make swaps in other areas of your diet to include more unsaturated fats, such as using avocado instead of mayo or grilling salmon instead of steak.
If you are unsure about the number of points in a particular food, you can always enter the nutritional information into a Weight Watchers calculator, which is available from most major food stores. This can help you make informed choices and keep track of your points.
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Swiss cheese is higher in fat
Although Swiss cheese is a good source of protein and calcium, it is also high in fat. While a one-ounce serving of Swiss cheese has fewer grams of fat than a similar serving of cheddar cheese (7.88 grams versus 9.4 grams), Swiss cheese contains approximately 23% of the daily value for saturated fat.
Because of its saturated fat content, eating Swiss cheese in excess may lead to an increase in LDL (bad) cholesterol, which can raise the risk of plaque buildup in your arteries, contributing to potential blood clots and high blood pressure. Swiss cheese also contains sodium, and eating too much of it may result in high sodium intake, which can increase the risk of high blood pressure and heart disease.
However, it's important to note that Swiss cheese can be part of a balanced diet when consumed in moderation. It has lower sodium and potassium content than many other cheeses, making it a healthier option for those on low-sodium or low-potassium diets. Additionally, its high protein content can help boost metabolism and reduce food cravings, aiding in weight loss.
When incorporating Swiss cheese into your diet, it's essential to be mindful of portion sizes and to balance it with other nutritious foods, such as fresh fruits and vegetables. This way, you can enjoy the benefits of Swiss cheese while maintaining a healthy and well-rounded diet.
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Cheese can be part of a healthy diet
However, cheese can be high in calories, saturated fat, and sodium, which can increase the risk of heart disease, diabetes, and high blood pressure if consumed in excess. Aged but not heated or pasteurized cheeses may contain probiotics, which are beneficial bacteria that can improve gut health and protect against disease. Soft cheeses and blue-veined cheeses can sometimes be contaminated with listeria if made with raw or unpasteurized milk, so it is recommended to avoid these unless the label specifies otherwise.
When it comes to Weight Watchers, cheese can still be enjoyed in moderation. While some cheeses are lighter than others, it's important to make informed choices and keep track of serving sizes. Some cheeses are considered Low Point Cheeses, with 0 to 3 Smart Points per portion, allowing for flexibility in your diet plan. It's worth noting that the SmartPoints can vary with the number of slices.
Overall, cheese can be a part of a healthy diet when consumed in moderation and balanced with other nutritious foods. It is important to be mindful of the type of cheese, its nutritional content, and any potential health risks associated with excessive consumption.
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Low-calorie cheese options exist
Cheese is often considered to be high in fat, sodium, and calories. However, low-calorie cheese options do exist, and it can be part of a healthy, well-balanced diet. The key is to make informed choices and keep an eye on serving sizes. For example, a recipe may call for a quarter of a cup of grated mozzarella, and it is important to stick to this amount. Balancing cheese intake with low-calorie foods like fresh fruits and vegetables can also help.
Some examples of low-calorie cheeses include cottage cheese, ricotta, mozzarella, feta, and parmesan. These cheeses are also high in protein, which can help increase feelings of fullness and reduce overall calorie intake. For instance, a 4-ounce serving of nonfat and 1% cottage cheese provides about 80 calories and 12 to 14 grams of protein. Similarly, part-skim mozzarella cheese has 70 calories per slice, while Camembert has 85 calories per ounce.
Some low-fat cheeses include nonfat and low-fat versions of cheddar, Swiss, cottage cheese, ricotta, and mozzarella. These cheeses contain no more than 1 gram of saturated fat per serving. For those who are lactose intolerant, Parmesan is a good option as it contains lower levels of lactose compared to other cheeses. It is also high in protein, which helps promote a feeling of fullness, and has a strong flavour that can enhance pasta dishes and soups.
In addition to choosing lower-calorie cheeses, it is also possible to find reduced-fat versions of some cheeses, such as Camembert. Organic certification is another indicator of healthier cheese, as it ensures the cheese is made from milk from grass-fed cows that are free from antibiotics and hormones. For those who are limiting their cholesterol or saturated fat intake, vegan cheese made from plant products like soy or nuts can be a good alternative.
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Serving size is important
While cheese is a beloved food for many, it often contains saturated fat, which public health guidelines recommend limiting. However, this doesn't mean you have to give up cheese entirely. The key is to be mindful of serving sizes and balance your cheese intake with a healthy overall diet.
When it comes to Swiss cheese, also known as Emmenthal, it typically has a higher density of fat solids, similar to Brie. At the same time, it offers a higher protein content. According to estimates, a serving size of 50 grams of Swiss cheese amounts to 6 points, with a slice being worth 3 points. For a lower-point option, you can consider Laughing Cow's Light Swiss cheese, which is 1 point per wedge.
Serving sizes are crucial when it comes to managing your weight and health. While small servings of some cheeses can be part of a balanced diet, larger portions can contribute excessive calories and fat. By sticking to recommended serving sizes, you can enjoy cheese while maintaining a healthy diet. For instance, if a recipe calls for a specific amount of cheese, such as one-fourth of a cup of grated mozzarella, adhering to that quantity helps you stay on track.
Additionally, balancing your cheese intake with ZeroPoint™ foods, such as fresh fruits and vegetables, is essential. These foods can help you feel fuller while enjoying your favourite cheeses in moderation. It's also beneficial to explore lower-calorie cheese options that still deliver on taste, such as WW Light String Cheese and WW Reduced Fat Mexican Blend Shredded Cheese, which have 2 to 3 points per serving.
Remember, lasting weight loss and a healthy lifestyle are not just about restricting certain foods but also about making informed choices. This includes paying attention to serving sizes, incorporating physical activity, and getting adequate sleep. By being mindful of serving sizes, you can include cheese in your diet while staying aligned with your health and fitness goals.
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Frequently asked questions
Swiss cheese is around 3-4 points per ounce on Weight Watchers, or 6 points for 50g.
Laughing Cow Light Swiss cheese is 1 point per wedge.
WW Light String Cheese and WW Reduced-Fat Mexican Blend Shredded Cheese are comparable in taste to their higher-fat counterparts and have only 60 to 80 calories and 2 to 3 points per serving.
Yes, cheese can be part of a healthy diet that supports weight loss. It is best to keep an eye on serving sizes and be mindful of the rest of your diet.
Balance your cheese intake with ZeroPoint foods like fresh fruits and vegetables.
