Andy Montoya
Weight watchers don't need to give up cheese entirely, but they should be mindful of serving sizes and opt for lower-point cheeses. While non-skim varieties contain saturated fat, which health guidelines recommend limiting, this doesn't mean complete avoidance. Weight watchers can still enjoy their favourite cheeses in moderation or opt for lower-point options. Some low-point cheeses include Sargento ultra-thin mild cheddar cheese slices, Babybel light cheese, and Mozzarella skim milk light string cheese sticks. Additionally, WW Light String Cheese and WW Reduced Fat Mexican Blend Shredded Cheese are tasty options with only 60 to 80 calories and 2 to 3 points per serving.
| Characteristics | Values |
|---|---|
| Cheese consumption and weight loss | Research suggests that eating more dairy products could be helpful as part of a broader weight-loss program. |
| Cheese as part of a healthy diet | Cheese can be included in a healthy eating pattern that supports weight loss, even full-fat varieties. |
| Recommended cheese types | Swiss, feta, WW Light String Cheese, WW Reduced Fat Mexican Blend Shredded Cheese, Babybel Light, Sargento Ultra Thin Mild Cheddar Cheese, Mozzarella Skim Milk Light String Cheese, and Kraft Fat-Free Slices |
| Calorie considerations | Cheese can be included in a diet, but serving sizes should be considered, especially regarding saturated fat content. |
| Low-calorie options | Lower-calorie cheeses are available, but they may not have the same taste as full-fat varieties. |
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Low-calorie cheese
Cheese is a delicious and flavourful food that can be incorporated into a healthy eating pattern that supports weight loss. While eating more dairy products alone won't lead to weight loss, some research suggests that increased dairy consumption as part of a broader weight-loss program can be beneficial.
When it comes to choosing cheese for weight watchers, there are a few options to consider. Firstly, it's important to remember that all cheese can be eaten in moderation as part of a balanced diet. If you want to reduce your calorie intake, you can opt for lower-calorie options or simply adjust your portion sizes.
Some popular low-calorie cheese options include:
- WW Light String Cheese: Perfect for snacking, this cheese has a similar taste to its higher-fat counterparts but with only 60 to 80 calories and 2 to 3 points per serving.
- WW Reduced Fat Mexican Blend Shredded Cheese: This cheese is a great option for adding flavour to your meals while keeping the calorie count low.
- Sargento Ultra Thin Mild Cheddar Cheese Slices: These thin slices offer the creamy texture of full-fat cheese, with three slices amounting to 6 points.
- Babybel Light Cheese: These fun, round cheese wheels are a tasty snack, with each piece amounting to 2 points.
- Mozzarella Skim Milk, Light String Cheese Sticks: Enjoy the convenience of cheese sticks without the guilt, as each piece is only 2 points.
- Low-fat extra mature cheddar: Crumble a slice of this into your scrambled eggs for a filling and tasty breakfast.
In addition to these options, some people also recommend having an "everyday" low-calorie cheese in small portions, such as Laughing Cow, Seriously triangles, or mini Babybel light. These can be enjoyed as a standalone snack or paired with crackers and fruits for a satisfying and nutritious treat.
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Full-fat cheese
According to Caroline Passerrello, a registered dietitian nutritionist and instructor at the University of Pittsburgh, full-fat cheese can be a part of a healthy eating pattern that supports weight loss. While non-skim varieties of cheese contain saturated fat, which public health guidelines recommend limiting, this doesn't mean that full-fat cheese needs to be avoided entirely. Instead, it's important to be mindful of serving sizes and the overall balance of your diet.
One strategy to include full-fat cheese in a weight-loss plan is to prioritise strong-flavoured varieties, such as Pecorino Romano or blue cheese, as a little goes a long way. These cheeses can add a bold taste to dishes without requiring a large quantity. For example, a generous grating of Pecorino Romano can be used to enhance zucchini noodles, while a small amount of blue cheese crumbles can be scattered over an arugula salad.
Another approach is to plan meals and snacks that include full-fat cheese alongside low-calorie or zero-point foods. For instance, creating a cheese and cracker snack board with fruits and vegetables can help balance the calories and nutrients in your meal while still allowing you to enjoy the taste of full-fat cheese.
Additionally, you can incorporate full-fat cheese into your diet by using it as a flavourful topping on dishes like pizza or popcorn. This way, you get the taste and texture of full-fat cheese without needing a large quantity. For example, bubbling mozzarella on a fresh pizza pie or nutty Parmigiano-Reggiano sprinkled on movie-night popcorn can be indulgent yet satisfying options.
While full-fat cheese can be included in a weight-loss journey, it's important to remember that it should be part of a broader strategy that includes sustainable lifestyle changes, such as a healthy eating pattern, regular physical activity, and prioritising sleep.
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Reduced-fat cheese
While cheese is not a weight-loss food, it can be part of a healthy eating pattern that supports weight loss. For cheese lovers, this is good news. You can still enjoy cheese and lose weight, but it's important to be mindful of serving sizes and the overall balance of your diet.
If you're a fan of cheddar cheese, there are reduced-fat options available. Sargento ultra-thin mild cheddar cheese slices offer three slices for six points. These slices are cut very thin, so you still get the creamy texture of full-fat cheese. Babybel Light Cheese is another option, with each piece coming in at two points. These fun, little round cheese wheels are a tasty treat.
For those who enjoy a variety of cheeses, Borden offers Fat-Free slices in several varieties. These slices are a great way to add cheese to your diet without the fat. Similarly, Kraft used to offer Fat-Free slices, but they seem to have been discontinued.
In addition to these options, there are many other reduced-fat and fat-free cheeses available. You can also include regular cheese in your diet, but in smaller portions. The key is to make smart choices and be mindful of your overall diet and serving sizes.
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Fat-free cheese
While cheese is not a weight-loss food, it can be part of a healthy eating pattern that supports weight loss. Fat-free cheese is a good option for those watching their weight as it is lower in fat and cholesterol. However, it can be hard to find in grocery stores, with some sources noting that Walmart and Trader Joe's stock fat-free cottage cheese, and Amazon sells Kraft Fat Free Natural Cheddar Shredded Cheese.
Some people blend fat-free cheese with regular cheese to get the taste and texture they want. Fat-free cheese can be used in omelets and tacos and can be melted in the microwave for 30 to 60 seconds to get a soft and chewy texture similar to full-fat cheese.
For those who are unable to find fat-free cheese, reduced-fat cheese is another option. This has a similar taste and texture to full-fat cheese, and it can be found in varieties such as cheddar, mozzarella, jack, and Mexican blend shredded cheese.
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Normal cheese
It is a common misconception that cheese needs to be cut out of one's diet to lose weight. While cheese is often associated with high-fat content, it can be a part of a healthy diet when consumed in moderation. According to registered dietitian nutritionist Caroline Passerrello, cheese can be incorporated into a healthy pattern of eating, even when following a weight-loss program.
Cheese is a good source of protein, which helps preserve muscle mass and makes meals more satisfying, contributing to sustainable weight loss. Additionally, cheeses with stronger flavours, such as Pecorino Romano or blue cheese, can be excellent choices as a little goes a long way. For those who enjoy cheese, there are options to include it in a weight-loss plan without sacrificing taste.
For instance, WW Light String Cheese is perfect for snacking, while the WW Reduced Fat Mexican Blend Shredded Cheese is a great option for adding flavour to dishes like tacos. These cheeses have a comparable taste to their full-fat counterparts but with lower calories and points values. Other options for lower-calorie cheese include fat-free or reduced-fat varieties, such as Borden's Fat Free slices or Sargento ultra-thin mild cheddar cheese slices.
However, it is important to note that while these options exist, they may not always be necessary. As part of a balanced diet, one can include their normal cheese of choice in smaller portions. This could mean having a single slice of low-fat extra mature cheddar crumbled into scrambled eggs or opting for thin slices of regular cheese to enjoy the creamy texture without overindulging. Ultimately, lasting weight loss is about sustainable lifestyle changes, including a healthy diet, regular physical activity, and prioritising sleep.
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Frequently asked questions
There are many low-point cheese options for weight watchers, including Sargento ultra-thin mild cheddar cheese slices, Babybel light cheese, Mozzarella skim milk light string cheese sticks, and WW Light String Cheese.
Yes, Good Thins, Pop Chips, saltines, and brown rice crackers are good options to pair with low-point cheese for weight watchers.
Yes, you can still eat full-fat cheese while trying to lose weight, but it is important to be mindful of serving sizes and balance it with other sources of unsaturated fat in your diet.
