Randy Chandler
Meat and cheese can be a healthy snack, but it depends on the type of meat and cheese, and how much you eat. Cheese is a whole food, which means it's generally good for you, but it's also high in fat and calories, so it should be eaten in moderation. Deli meats are often loaded with salt and artificial additives, which can be bad for your health. However, in small quantities, they can be part of a healthy, varied diet. To make meat and cheese a healthy snack, opt for low-fat cheese and pair it with whole grain crackers or fruit.
| Characteristics | Values |
|---|---|
| Meat | Meat is a good source of protein, but it is best to avoid processed meat as it has a high sodium content. |
| Cheese | Cheese is a good source of calcium, fat, and protein. Low-fat cheese is healthier than processed cheese, which has a high fat, sugar, and carbohydrate content. Grass-fed cheese may provide a healthier balance of omega-3 and omega-6 fatty acids. |
| Meat and Cheese as a Snack | Meat and cheese can be a healthy snack when consumed in moderation and paired with the right foods. Whole grain crackers with low-fat cheese are a better option than cheese-flavored crackers. |
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What You'll Learn
Meat and cheese can be part of a healthy diet in moderation
However, it is important to note that not all cheese is the same. American cheese, for instance, is highly processed and contains added sugar and carbohydrates, which most other types of cheese do not. As such, opting for unprocessed, low-fat cheeses like cheddar is a healthier option.
Similarly, when it comes to meat, processed varieties tend to have significantly higher amounts of sodium than fresh meat. For instance, 100 grams of deli chicken contains 1,032 mg of sodium, while the same amount of plain cooked chicken breast has only 47 mg. Therefore, while meat can be part of a healthy diet, it is best to choose fresh, unprocessed meat and be mindful of portion sizes.
When it comes to snacking, cheese and meat can be included in moderation. For example, having a few crumbles of cheese with a salad or sprinkled over vegetables is unlikely to cause problems. Additionally, opting for whole grain crackers and topping them with low-fat cheese or lean meat, such as smoked salmon or thinly sliced ham, can be a healthier option.
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Processed meat and cheese products are less healthy
Meat and cheese can be a healthy snack, but this depends on the type of meat and cheese. Unprocessed cheese and meat that has only been mechanically processed, such as by cutting and slicing, are considered healthier options.
Processed meat and cheese products, on the other hand, are less healthy. Processed cheese, for example, is not 100% cheese. It usually hovers around 50% cheese, with the remaining ingredients being non-cheese additives such as salt, food dyes, preservatives, extra dairy, emulsifiers, and other artificial ingredients. These additives are included to make the cheese creamier, more consistent in flavor, and more craveable. They also increase the cheese's shelf life, making it cheaper for producers, sellers, and consumers. While processed cheese has its uses, such as in cheeseburgers or breakfast sandwiches, it is not the healthiest option. American cheese, for instance, has more fat, sugar, and carbohydrates compared to unprocessed cheddar cheese, which has twice the protein.
Similarly, processed meat contains harmful chemical compounds not present in fresh meat. These chemicals are added through curing, salting, smoking, drying, or canning. Processed meat has been linked to an increased risk of chronic diseases, including cancer, heart disease, and diabetes. Studies have shown that people who eat processed meat are more likely to engage in unhealthy lifestyle habits, such as smoking, and have a lower intake of fruits and vegetables. While occasional consumption of small amounts of processed meat is unlikely to significantly harm health, the current evidence suggests that higher intake increases the risk of chronic diseases and mortality.
To make meat and cheese a healthy snack, opt for low-fat, unprocessed cheese and meat that has not been preserved through curing, salting, smoking, drying, or canning. Whole grain crackers topped with low-fat cheese, for instance, are a healthier option than cheese-flavored crackers.
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Grass-fed cheese may have added health benefits
Meat and cheese can be a healthy snack, but it depends on the type of meat and cheese. Processed meats, such as deli meats, often contain high amounts of sodium, artificial additives, and preservatives. On the other hand, grass-fed cheese may have added health benefits.
Grass-fed cheese is made from the milk of cows that feed on natural grass and forage-based feeds. This type of cheese has a more diverse nutrient profile, including vitamins A, D, and B-12, minerals, phytonutrients, and antioxidants, in addition to calcium and protein.
Grass-fed cheese also contains higher levels of conjugated linoleic acid (CLA), a beneficial fatty acid linked to lower body fat and a reduced risk of cancer, heart disease, diabetes, and heart attacks. It also has a more favourable omega-3 to omega-6 ratio, which is important as most Americans have too much omega-6 in their bodies.
In addition to the potential health benefits, grass-fed cheese is also free of the toxins and growth hormones used in conventional dairy farming, making it a safer and healthier option for consumers.
When choosing a snack, it is important to consider the overall nutritional value and how it fits into your diet. Cheese, in moderation, can be a good source of calcium and healthy fats. Low-fat cheese, in particular, can be a healthier option, especially when paired with whole grain crackers or fresh fruit.
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Cheese is a good source of calcium, fat, and protein
The amount of calcium and protein in cheese varies depending on the type of cheese. Hard cheeses tend to have higher amounts of protein and calcium than soft cheeses. For example, one ounce of hard cheese contains about 8 grams of protein and 180 milligrams of calcium. On the other hand, a half-cup of soft cheese like cottage cheese has about 14 grams of protein and 80 milligrams of calcium.
Cheese also contains a small amount of vitamin D, which helps the body absorb calcium. Lower-fat cheeses, such as mozzarella, feta, and cottage cheese, tend to have lower fat content. They can be good alternatives for those who want to reduce their saturated fat intake.
While cheese can be a nutritious part of a healthy diet, it is important to consume it in moderation. Cheese is high in saturated fat and sodium, which can increase the risk of cardiovascular disease if consumed in excess. It is recommended to keep cheese portions small and to include other sources of calcium and protein in the diet, such as low-fat yoghurt, tinned fish, tofu, lentils, and beans.
In terms of snacks, low-fat cheese can be a healthier option when paired with whole grain crackers or fresh fruit. It can also be a good snack option when used as a replacement for processed meats or high-calorie snacks like potato chips.
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Pair meat and cheese with healthier foods
Meat and cheese can be a part of a healthy diet, but it's important to be mindful of the quantity and quality of these foods. Here are some tips to pair meat and cheese with healthier foods:
- Choose leaner meats and low-fat cheeses: Opt for leaner cuts of meat, such as chicken or turkey breast, which have less fat and sodium than processed meats like bacon or salami. Go for low-fat or reduced-fat cheeses, such as low-fat cheddar, string cheese, or part-skim mozzarella. These options provide protein and calcium while reducing the intake of saturated fat and calories.
- Add fruits and vegetables: Include fresh fruits and vegetables in your snack. For example, pair a low-fat cheese stick with a cup of strawberries or other fresh fruit. You can also add carrot sticks, cherry tomatoes, grapes, or celery sticks to your meat and cheese plate. This boosts your vitamin and fibre intake while providing a more nutritious and satisfying snack.
- Whole grains and healthy crackers: Instead of highly processed crackers, opt for whole grain crackers or crispbreads. Look for options that are high in fibre and low in sodium. You can pair them with a slice of low-fat cheese or a thin layer of meat to add some crunch and make your snack more substantial.
- Nuts and legumes: Include nuts like pistachios, almonds, or mixed nuts in their shells. These provide healthy fats and fibre and can help control your portion sizes. You can also add legumes like chickpeas or kidney beans, which are high in protein and fibre and can help manage blood sugar levels. Try hummus with your meat and cheese for a tasty and nutritious dip.
- Healthy condiments: Instead of high-calorie condiments like mayonnaise, choose healthier options like mustard or hummus. You can also experiment with honey, which pairs well with aged cheeses, or cranberry chutney for a sweet-savoury combination. Just remember to use these condiments sparingly, as they can still contain sugar and calories.
- Herbs and spices: Enhance the flavour of your meat and cheese with herbs and spices. For example, Spanish-style chorizo with paprika and cayenne pepper can be paired with a creamy cheese like sheep milk La Serena. This adds flavour without the need for excessive salt or unhealthy additives.
Remember, the key is moderation and balance. Enjoy meat and cheese as part of a varied diet that includes plenty of fruits, vegetables, whole grains, and healthy sources of protein and healthy fats.
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Frequently asked questions
Meat and cheese can be a healthy snack, but it depends on the type of meat and cheese, and how much you're eating. Deli meats are often loaded with salt and artificial additives, and cheese is usually high in fat, so it's best to eat them in moderation.
Cheese is a whole food, which means it's generally good for you. It's a great source of calcium, fat, and protein. Grass-fed cheese may also provide a healthier balance of omega-3 and omega-6 fatty acids, which are important for heart and metabolic health.
Cheese is usually high in fat, so it's important to watch your intake. It can also be contaminated, especially if it's a soft or blue-veined cheese made with unpasteurized or "raw" milk.
Meat is a good source of protein.
Processed meats tend to have a very high sodium content, which can negatively impact your heart and kidneys.
