Andy Montoya
The Mediterranean diet is considered one of the healthiest diets in the world. Dairy is welcome in moderation, and cheese is no exception. However, it is recommended that you limit your cheese consumption to about 3 ounces a week. Some cheeses that are considered part of the Mediterranean diet include feta, halloumi, ricotta, mozzarella, manchego, parmesan and brie.
| Characteristics | Values |
|---|---|
| Cheese type | Feta, Brie, Cotija, Swiss, Halloumi, Ricotta, Mozzarella, Manchego, Cheddar, Parmesan, Cottage Cheese, Goat Cheese |
| Amount | 3 ounces a week |
| Healthier options | Harder cheeses, e.g. Parmesan |
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What You'll Learn
Dairy is welcome in moderation on the Mediterranean diet
When it comes to cheese, it is recommended to limit your consumption to about 3 ounces of cheese a week. It is also suggested to opt for natural, light or part-skim milk cheese and choose milder varieties like cottage cheese, feta, fresh mozzarella, ricotta, goat cheese, manchego, halloumi, brie, cotija, Swiss, cheddar and parmesan. Harder cheeses like parmesan tend to have more protein and less fat, so they may be a healthier option than softer cheeses like brie.
When it comes to other dairy products, choose skim or 1% milk and Greek yogurt, plain, or low-sugar yogurt. You can also replace whole-milk dairy, cream and cream-based sauces and dressings with non-dairy options, when possible, and with fat-free or 1% dairy.
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Unprocessed cheeses are encouraged
Dairy is welcome in moderation on the Mediterranean diet, but cheese is one thing that should be limited. The recommendation is about 3 ounces of cheese a week.
You can choose a variety of these cheeses for snacks, salad toppers and more. Fresh herbs are delicious but dry herbs work too, just cut back on the amount to get a similar flavour since they are typically more potent.
There are also healthy swaps to be made. Opt for natural, light or part-skim milk cheese and choose milder varieties like cottage cheese, fresh mozzarella, goat cheese and Greek yogurt.
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Harder cheeses tend to have more protein and less fat
Dairy is welcome in moderation on the Mediterranean diet. Harder cheeses tend to have more protein and less fat, so Parmesan may be a healthier option than Brie. Other relatively healthy cheeses from the region include Manchego, Swiss, feta, halloumi, ricotta, mozzarella, cotija, cheddar and goat's cheese.
It is recommended that you eat about 3 ounces of cheese a week on the Mediterranean diet, which isn't a lot. Most people eat about 3 to 4 ounces of cheese daily! It is encouraged that you eat natural, light or part-skim milk cheese and choosing milder varieties.
You can easily incorporate these cheeses into breakfast, lunch or dinner. For example, you could use them as snacks or salad toppers.
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Healthy swaps can be made
Dairy is welcome in moderation on the Mediterranean diet, but cheese is one thing that should be limited. The recommendation is about 3 ounces of cheese a week. However, there are healthy swaps to be made.
Natural, light or part-skim milk cheese and choosing milder varieties like cottage cheese, feta, fresh mozzarella, ricotta and goat cheese are all good options. Other vitamin-rich dairy options that fit within the Mediterranean diet include halloumi, manchego, parmesan, brie, cheddar and Greek yoghurt.
Harder cheeses tend to have more protein and less fat, so parmesan may be a healthier option than brie. It's also best to choose skim or 1% milk and plain, low-sugar yoghurt.
When it comes to other dairy products, replace whole-milk dairy, cream and cream-based sauces and dressings with non-dairy options, when possible, and with fat-free or 1% dairy. Nix the processed cheeses, too. This includes Swiss, gruyere, Colby, cheddar and any kind that you spread, squeeze or buy in a bag. Turn instead to light, mild cheeses.
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Dairy isn't a big part of the Mediterranean diet
When it comes to cheese, opt for natural, light or part-skim milk cheese and choose milder varieties like cottage cheese, feta, fresh mozzarella, ricotta and goat cheese. Harder cheeses tend to have more protein and less fat, so Parmesan may be a healthier option than Brie. Other cheeses that fit within the Mediterranean diet include halloumi, manchego, cheddar and Swiss, but these should be eaten in moderation.
As for other dairy products, choose skim or 1% milk and Greek yogurt, plain, or low-sugar yogurt. Again, you should limit your portions. Replace whole-milk dairy, cream and cream-based sauces and dressings with non-dairy options, when possible, and with fat-free or 1% dairy. Skip sugary, full-fat yoghurt in favour of plain, lower-fat yoghurt.
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Frequently asked questions
Dairy is welcome in moderation on the Mediterranean diet, so cheese can be eaten but it's recommended to limit your intake to about 3 ounces a week.
Some vitamin-rich cheeses that fit within the Mediterranean diet include ricotta, mozzarella, feta and halloumi.
It is recommended to choose natural, light or part-skim milk cheese and opt for milder varieties like cottage cheese, feta, fresh mozzarella, ricotta and goat cheese.
Other dairy products that are eaten on the Mediterranean diet include skim or 1% milk and Greek yogurt, plain, or low-sugar yogurt.
Processed cheeses such as American cheese, Swiss, gruyere, Colby and cheddar should be avoided on the Mediterranean diet.
