Drug Medical Information

HEALTHY KITCHEN: DAIRY AND CHEESES

Dairy
Nonfat dairy products are preferred because most others contain cholesterol and saturated fat, and thus contribute to cardiovascular disease. Even products labeled "low-fat" (such as 2 percent low-fat milk, which is 2 percent fat by weight) can derive 35 percent of their calories from fat. Skim milk, uncreamed cottage or hoop cheese, nonfat yogurt, and nonfat dry milk are all great substitutes for whole-milk dairy foods and can be the basis for delicious recipes. For cooking or baking, you may prefer evaporated skim milk since it has a thicker consistency than nonfat milk. But it's also proportionately higher in calories, so it should be used sparingly. Sapsago, a sharp, pungent, nonfat green cheese, can be grated to flavor foods, instead of Parmesan. Since sapsago is high in sodium, though, use it very judiciously - no more than 2 ounces a week.

Choice cheeses
Ultra-low-fat cheeses may be eaten in moderation (portion size is 2 ounces), as long as they are low-sodium and derive no more than 34 percent of their calories from fat. These cheeses are especially good melted. Top a slice of multi-grain bread with 1 ounce of ultra-low-fat cheese, plus some chopped raw vegetables (onions, mushrooms, peppers) and spices (basil or oregano, perhaps), and broil for a savory grilled cheese treat. Remember that to keep your cholesterol levels safe, these cheeses are to be used in place of - not in addition to - your daily portion of fish, fowl, or meat, and that the portion size is 2 ounces rather than 3 1/2.
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