Kamil Perry
Cheese is a staple in many kitchens and a popular food choice, but is it a healthy breakfast option? Cheese is a great source of calcium, providing over 70% of the daily recommended dose for an adult woman, and is rich in 15 other essential nutrients. It is also believed to help prevent cavities and promote healthy teeth enamel. However, not all varieties of cheese are suitable for those trying to lose weight or control their fat intake. So, can we include cheese in our breakfast meals, and if so, what are the best options?
| Characteristics | Values |
|---|---|
| Nutritional value | High calcium content, phosphorus, vitamin C, 15 other essential nutrients |
| Health benefits | Prevents cavities, promotes salivation, helps prevent osteoporosis |
| Weight loss | Not recommended for weight loss or controlling fat intake; some low-fat varieties exist |
| Suggested dishes | Sandwiches, feta with eggs, fruit and cheese, egg and cheese sandwich, cottage cheese with nuts |
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What You'll Learn
Cheese is a good source of calcium, phosphorus, and vitamin C
Cheese is a nutritious food with several purported health benefits. It is a good source of calcium, phosphorus, and vitamin C, among other nutrients.
Calcium is essential for maintaining bone health and preventing osteoporosis. Most cheeses are excellent sources of calcium, with Parmesan cheese containing the most—242 mg, or 24% of the daily recommended value, per ounce (28 grams). Each serving of cheese can provide between 700 mg to over 1000 mg of calcium, which covers more than 70% of the daily recommended dose for an adult woman. Other good sources of calcium include dairy products, sardines, seeds, and leafy greens.
Phosphorus is another essential mineral that helps build bones and create energy. Dairy products like milk, cottage cheese, and yogurt are excellent sources of phosphorus, providing at least 10% of the daily recommended value per serving. Full-fat cottage cheese is slightly higher in phosphorus than its low-fat counterpart.
Cheese also contains small amounts of vitamin C, which aids in calcium absorption.
When consumed in moderation and as part of a balanced diet, cheese can be a good source of these essential nutrients. However, it is important to note that full-fat cheese can be high in saturated fat, calories, and sodium, so it may not be suitable for everyone, especially those trying to lose weight or control their fat intake.
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Some cheeses are low in fat and salt, making them suitable for weight loss
Cheese is a widely consumed dairy product with a wide range of flavours and textures. It is rich in essential nutrients such as amino acids, protein, fatty acids, vitamins, and minerals. However, some varieties are high in cholesterol and saturated fat, which can increase the risk of high LDL cholesterol, heart disease, and stroke. Therefore, it is important to choose the right kind of cheese to consume, especially when trying to lose weight or control fat intake.
Goat's milk cheese contains the least amount of fat, followed by cow's milk and buffalo milk cheese. For instance, goat cheese may be easier to digest for some people compared to cow's milk cheese because goat's milk is lower in lactose and contains different proteins. Crumbled goat cheese can be added to salads, pizzas, and eggs, while whipped goat cheese can be used as a dip for fruit or vegetables.
Cottage cheese is another low-fat option that is high in protein and low in calories. It can help increase feelings of fullness and decrease overall calorie intake, which may lead to weight loss. A 4-ounce serving of non-fat or 1% cottage cheese provides about 80 calories, 12 to 14 grams of protein, and 0 to 0.7 grams of saturated fat.
Mozzarella, a soft cheese usually made from buffalo or cow's milk, is also relatively low in fat and calories. Feta cheese, made from sheep's or goat's milk, is typically lower in calories than other cheeses, although it can be high in sodium due to its packaging in brine.
When trying to reduce fat and cholesterol intake, it is recommended to opt for low-fat or fat-free cheeses, such as low-fat cheddar, Swiss cheese, ricotta, and mozzarella. These cheeses have notably less saturated fat and cholesterol compared to their whole-milk counterparts. Additionally, vegan cheeses made from plant products like soy or nuts lack the saturated fat found in full-fat dairy products.
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Cheese and eggs make a nutrient-dense combination
Cheese and eggs are a nutrient-dense combination that can be a great way to start your day. While cheese is often cut out of diets due to its high fat and sodium content, not all varieties are the same. For example, goat's milk cheese contains less fat than cow's or buffalo milk cheese. Similarly, some types of cheese, such as mozzarella, blue cheese, and feta, are excellent sources of protein and beneficial bacteria.
Eggs, on the other hand, are also nutrient-dense, containing high levels of protein and beneficial nutrients like choline, which is essential for building cell membranes and producing signalling molecules in the brain. They also contain antioxidants that support eye health. While eggs are high in cholesterol, research suggests that eating one egg daily can increase "good" HDL cholesterol and decrease "bad" LDL cholesterol.
Combining cheese and eggs at breakfast can be a tasty and nutritious way to start your day. For instance, a Greek breakfast might include feta cheese with slices of eggs, olives, and wholemeal bread. Alternatively, a soft cheese like Saint-Paulin can be paired with a toasted bagel and a cup of coffee.
When incorporating cheese and eggs into your breakfast, it's important to remember that moderation is key. Enjoying these foods as part of a balanced diet and consulting a dietician can help ensure you're reaping the nutritional benefits without overindulging.
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Cheese is a versatile breakfast option
For those who prefer a savoury start to their day, a cheese sandwich is a popular choice. Opting for low-fat cheddar or feta cheese, whole wheat bread, and adding veggie slices boosts the nutritional value of this breakfast staple. Another option is to pair cheese with eggs, such as slices of feta with eggs, olives, and wholemeal bread, creating a delicious Greek-inspired breakfast.
Cheese also pairs well with fruits, making it an easy addition to a busy morning routine. Farmer's cheese, in particular, complements seasonal fruits, providing a good source of fibre and essential nutrients. For a more indulgent option, consider heating double crème with chocolate and crumbled cookies, garnished with pomegranate seeds, for a decadent dessert-style breakfast.
Cheese can also be enjoyed on its own or with a simple accompaniment. A semi-soft cheese like Saint-Paulin pairs well with a toasted bagel and a cup of fresh coffee, enhancing the aroma of the cheese. Alternatively, a roasted caramel-flavoured Gouda Old on a baguette is a satisfying option, and sweet wines complement the creamy taste of cheeses like Havarti.
When choosing cheese for breakfast, it's important to consider the type of cheese. While cheese offers nutritional benefits, some varieties may be high in fat and salt. Goat's milk cheese, for example, tends to have the least amount of fat, followed by cow's milk and buffalo milk cheese. By selecting the right kind of cheese, individuals can enjoy the health benefits without compromising their dietary goals.
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Cheese can be a healthier alternative to spreads and margarines
While cheese is a great health food with several nutritional benefits, it is important to note that not all varieties are suitable for individuals aiming to lose weight or manage their fat intake. That said, there are numerous low-fat and low-salt cheese options that offer the same nutrients as their full-fat counterparts. For instance, goat's milk cheese contains the least amount of fat, followed by cow's milk and then buffalo milk cheese. Thus, the key lies in selecting the right type of cheese rather than eliminating it from your diet altogether.
In addition to its nutritional benefits, cheese can be easily incorporated into breakfast. It pairs well with fruits, adding much-needed fibre to your meal. A classic example is a farmer's cheese and fruit combination. For those who enjoy savoury options, a cheese sandwich is a convenient and healthy choice. Using low-fat cheddar and whole wheat bread, along with vegetable slices, enhances the nutritional value of this breakfast option. Another tasty and nutritious idea is a Greek breakfast of feta cheese with egg slices, olives, and wholemeal bread, accompanied by a cup of coffee.
Including cheese in your breakfast can provide numerous health benefits without compromising on taste. It is a versatile ingredient that can be enjoyed in a variety of ways, making it a great addition to the most important meal of the day.
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Frequently asked questions
Cheese is a great health food with several nutritional benefits. It is rich in calcium, phosphorus, Vitamin C, and 13 other essential nutrients. However, not all varieties of cheese can be recommended for a person trying to lose weight or control their fat intake.
Goat milk cheese contains the least amount of fat, followed by cow’s milk, and then buffalo milk cheese. Some healthy options for breakfast include low-fat cottage cheese, low-fat cheddar, and farmer’s cheese.
A classic combination is fruit and cheese. You can include a variety of seasonal fruits, which adds much-needed fiber to your breakfast. Another option is an egg and cheese sandwich, which can be made healthier by using whole wheat bread and adding veggie slices.
Pre-mixed and flavored oatmeals are usually loaded with sugar and highly processed. Other foods to avoid include pastries, white toast, and highly processed foods like sausages and bacon, which are high in fat and sodium.
Some healthy breakfast options that don't include cheese are plain low-fat or full-fat yogurt, eggs, whole wheat toast with toppings, nuts, and green tea.
