Frederic Melton
Cheese is widely enjoyed and offers nutritional benefits, such as protein, calcium, phosphorus, potassium, and vitamin B12. However, cheese is often criticised for its high fat content, with saturated fats accounting for about 60% of the fat in most cheeses. While there is no definitive answer to how much cheese is too much, the general consensus is that it is best consumed in moderation. The standard portion size in the UK is 30g, and it is recommended that adults get their daily calcium intake from a variety of dairy sources rather than relying solely on cheese. Additionally, the amount of cheese considered excessive can vary depending on household size and individual metabolism. Some individuals claim that there is no such thing as too much cheese, while others suggest that having more than 1kg at a time may be excessive for a single person. Ultimately, the limit on cheese consumption depends on individual preferences, health considerations, and the ability to consume it before it goes bad.
Characteristics and Values of Cheese Consumption
| Characteristics | Values |
|---|---|
| Recommended calcium intake for adults | 1,000 milligrams |
| Calcium content in 1-ounce of Cheddar cheese | 200 mg |
| Calcium content in 1-ounce of Brie cheese | 52 mg |
| Saturated fats in cheese | 60% of fat content |
| High-fat threshold | More than 17.5g/100g |
| Medium-fat range | 3.1–17.5g/100g |
| Low-fat threshold | 3g or less/100g |
| Weight of pre-cut cheese slice | 20–30g |
| Standard portion size in the UK | 30g |
| Weight of two level tablespoons of grated Cheddar | 20g |
| Weight of a generous handful of Cheddar | 50g |
| Maximum cheese amount | Before it goes bad |
| Typical cheese storage method | Parchment paper |
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What You'll Learn
Health concerns: high fat, salt, and calorie content
Cheese is a great source of protein, calcium, phosphorus, potassium, and vitamin B12, making it an important food for a balanced diet. However, it is often high in saturated fat, salt, and calories, which can lead to health concerns if consumed in excess.
The high fat content in cheese, particularly saturated fat, has been linked to an elevated risk of heart disease. While not all types of saturated fats lead to a heightened risk, it is important to monitor fat intake to maintain a healthy balance. Goat's cheese, for example, is considered a high-fat product, while mozzarella, ricotta, and feta are lower in fat. Grated cheese can also add extra calories and fat to a dish, with a generous handful of grated cheddar weighing around 50g and contributing about 230 calories, or more than 10% of the daily calorie requirement.
Cheese is also a significant source of salt, with a 30g portion of cheddar containing more salt than a packet of crisps. Excessive salt intake can lead to high blood pressure, increasing the risk of cardiovascular disease (CVD). For those with high cholesterol or blood pressure, it is advisable to use high-fat and salty cheeses sparingly.
While cheese provides essential nutrients, it is important to be mindful of portion sizes and overall dietary intake to maintain a healthy balance. The standard portion size for cheese is 30g, equivalent to a small matchbox or two-and-a-half dominoes. This portion size provides seven percent of the daily calorie intake, emphasizing the need for moderation when including cheese in the diet.
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Nutritional benefits: protein, calcium, vitamins, probiotics
Cheese is a nutrient-dense food, providing protein, fats, and minerals. It is an excellent source of calcium, which is essential for building strong bones and preventing osteoporosis. The calcium in cheese also helps to reduce blood pressure. In addition to calcium, cheese contains vitamins A, D, K, and B12, as well as zinc, which are all important for bone health.
Cheese is also a good source of protein, which is crucial for muscle growth and repair. The protein content varies depending on the type of cheese, with harder cheeses generally containing more protein per serving. For example, one ounce of hard cheese contains about 8 grams of protein, while a half-cup of soft cheese like cottage cheese has about 14 grams. High-protein cheeses include Romano, Gruyere, Swiss, Provolone, Edam, Gouda, Mozzarella, and Cheddar.
Some types of cheese, including Swiss, Gouda, provolone, cheddar, Edam, Gruyère, and cottage cheese, are also a good source of probiotics, which are good bacteria that contribute to gut and overall health. Eating foods rich in probiotics can help restore the natural balance of bacteria in the gut, which may be linked to improved allergies, mood disorders, and arthritis.
While cheese offers these nutritional benefits, it is important to consume it in moderation as part of a balanced diet. Excessive cheese consumption may contribute to high cholesterol levels and obesity due to its fat content. Additionally, some individuals may be allergic to a protein in cheese called casein or may have difficulty digesting lactose, a natural sugar in cheese.
Regarding the limit on cheese consumption, there is no definitive answer. Some individuals on Reddit suggest that "too much" cheese refers to an amount that exceeds what can be reasonably consumed before it goes bad, which may vary between households. However, it is generally recommended to practice moderation and ensure that cheese is enjoyed as part of a healthy diet.
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Portion sizes: 30g or two slices of cheese
While cheese is a great source of protein, calcium, phosphorus, potassium and vitamin B12, it is often high in saturated fat and salt. This means that eating too much cheese could lead to high cholesterol and high blood pressure, increasing your risk of cardiovascular disease.
In the UK, the recommended standard portion size is 30 grams, which is the size of a small matchbox or two-and-a-half dominoes. This is equivalent to two pre-cut slices of cheese, which typically weigh 20–30 grams each. A 30-gram portion of cheese provides seven per cent of your daily calories, and can contain more salt than a packet of crisps. Therefore, while cheese can be enjoyed as part of a balanced diet, it is important to consume it in moderation.
It is worth noting that different types of cheese have varying nutritional profiles. For example, hard cheeses like Cheddar have higher calcium content than soft cheeses like Brie. Additionally, goat's cheese is considered a high-fat product, while mozzarella, ricotta, and feta are lower in fat. When consuming cheese, it is important to be mindful of the portion size and to choose the type of cheese that aligns with your nutritional needs and preferences.
While there is no definitive answer to the question of how much cheese is too much, it is generally agreed that "too much" cheese is more than can be reasonably consumed before it goes bad. This can vary depending on household size and individual consumption patterns. Some people suggest that 1 kilogram of cheese is a suitable upper limit for most households, while others argue that this amount is not sufficient. Ultimately, the limit to how much cheese one should have depends on personal preferences, health considerations, and the ability to consume it before spoilage.
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Storage: wrapping in parchment paper
When storing cheese, it is important to ensure that it can breathe without drying out. One way to achieve this is by wrapping the cheese in parchment paper. Parchment paper, also known as greaseproof or baking paper, is a breathable material that allows the cheese to get the humidity it needs while also protecting it from drying out.
To effectively store cheese using parchment paper, start by cutting a large piece of paper that can comfortably wrap around the cheese. Place the cheese in the centre of the paper and wrap it tightly, ensuring that all sides of the cheese are covered. You can secure the paper with an elastic band if needed.
Once the cheese is wrapped in parchment paper, you can then place it in a lidded container to maintain humidity. Some people also recommend wrapping the cheese with a second layer of plastic wrap or film to help retain moisture. However, it is important to note that cheese needs some porosity, so avoid using plastic wrap as the only layer of wrapping.
When storing wrapped cheese in the refrigerator, the best place is in a crisper drawer, which maintains a cold, stable temperature. Properly wrapped and stored, hard cheeses like Cheddar can last a couple of weeks or more. Softer cheeses like Brie should be consumed within a few days, as they have a shorter shelf life.
Additionally, it is important to label the wrapped cheese, especially if storing multiple varieties. This helps identify the cheese at a glance and ensures you consume it before it goes bad. Remember, the key to successful cheese storage is maintaining a balance between breathability and humidity to extend the cheese's freshness.
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Consumption: eating before it goes bad
While cheese is a widely enjoyed food, it often gets a bad reputation for its high fat content. Cheese is a great source of protein, calcium, phosphorus, potassium, and vitamin B12, making it an important part of a balanced diet. However, eating too much cheese can lead to excessive calorie intake, potentially resulting in weight gain and increased cholesterol and blood pressure. Therefore, it is recommended to consume cheese in moderation as part of a balanced diet.
When it comes to the limit of cheese consumption, the general consensus is that "too much" cheese refers to an amount that exceeds what can be reasonably consumed before it goes bad. This limit varies depending on household size, with larger households or those with more cheese enthusiasts requiring larger quantities. As a guideline, 1 kilogram of cheese is considered sufficient for a single person, while a larger household may require several kilograms to avoid having it go to waste.
To maximize the shelf life of cheese and minimize food waste, proper storage is essential. Storing cheese in the refrigerator, wrapped in parchment paper, can extend its freshness. Additionally, consuming fresh, uncooked cheese helps preserve the probiotics that contribute to oral health and gut health. Cooking cheese can destroy these beneficial probiotics.
While there is no one-size-fits-all answer to the limit of cheese consumption, it is generally advisable to enjoy cheese in moderation as part of a balanced and healthy diet. Monitoring portion sizes and being mindful of the overall fat and salt intake can help ensure that cheese can be enjoyed without exceeding recommended daily allowances for certain nutrients.
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Frequently asked questions
There is no definitive answer to this question. While cheese is a great source of protein, calcium, and probiotics, it is also high in saturated fat and salt. Eating too much cheese could lead to high cholesterol and high blood pressure, increasing the risk of cardiovascular disease. It is recommended that adults get 1,000 milligrams of calcium daily, and most cheeses are rich in calcium, although hard cheeses tend to have more. The standard portion size in the UK is 30g, and it is suggested that your daily diet should include three 30g portions of dairy products.
Again, this is subjective and depends on the number of people in the household and their individual consumption rates. Some sources suggest that 1kg is a suitable amount for one person, while others argue that this is a rookie number and that more is needed. Ultimately, the limit is the amount that can be consumed before the cheese goes bad.
This depends on the restaurant and the waiter. While there may not be a set limit, using an entire block of cheese may be frowned upon. It is best to communicate your preferences to the waiter to ensure your desired amount of cheese is added.
If you are concerned about consuming too much cheese, there are a few things you can do. Firstly, be mindful of your portion sizes and try not to exceed the recommended daily intake of dairy products. Secondly, experiment with different types of cheese, as some have lower fat and salt content than others. Finally, consider cooking from scratch, as convenience foods often contain higher-fat cheeses, and ask yourself if cheese is necessary for a particular dish.
