1. Health Benefits of Cheese
Cheese is a great source of protein and calcium. Since protein curbs hunger and keeps you
feeling satisfied after meals and snacks, cheese can help you to lose weight. As part of a wellrounded nutrition plan, the protein in cheese can slow down the absorption of carbohydrates
eaten at the same meal or snack and therefore help balance your blood-sugar levels and improve
mood as well.
The calcium in cheese can help keep your teeth and bones strong and guard against osteoporosis.
In women, it can also offer some relief from PMS symptoms. Cheese contains additional
nutrients like zinc and biotin. Zinc has several functions in the body: It aids in tissue growth and
repair, prevents and treats macular degeneration, protects your skin, and helps keep your nails
strong. Both zinc and biotin are also important for hair health.
The problem with cheese is that it’s often high in saturated fat, which in excess can increase your
risk of cardiovascular disease, high cholesterol, arthritis, and memory loss. It can also derail your
weight-loss efforts since full-fat cheese is higher in calories, as well as saturated fat. Look for
cheeses that are reduced-fat and fat-free to take advantage of the nutritional benefits of cheese
without any of these disadvantages. And watch out for sodium too! Cheese can contain a lot of
sodium, which is especially problematic if you’re concerned about your blood pressure. Read the
labels and seek out cheeses that are low in sodium.
The dairy in cheese makes it a trigger for some IBS sufferers. Aged cheeses are also common
triggers for those who suffer from migraines. People with celiac disease must check all cheese
labels carefully, as some cheeses — including all blue cheeses — are made with bread mold.
Blue Cheese | Cheddar Cheese | Cottage Cheese | Cream Cheese | Feta Cheese | Goat Cheese |
Mozzarella Cheese | Parmesan Cheese | Ricotta Cheese | Romano Cheese | Swiss Cheese
Blue Cheese
Reduced-fat or fat-free blue cheese is a good dietary choice to help with the management of gout
and osteoporosis, and it also helps you to maintain strong, healthy teeth. Regular blue cheese is
high in saturated fat, so limit your intake if you’re trying to lose weight or if you have high
cholesterol, heart disease, type 2 diabetes, arthritis, or memory problems. If you’ve identified
aged cheese as a trigger food for your migraines, or cheese in general as a trigger for IBS, you
should steer clear of blue cheese altogether.
Cheddar Cheese
Cheddar cheese is a sharp-tasting cheese that, like other cheeses, is a good source of protein and
calcium, but it is also calorie-dense and high in saturated fat, which can increase your risk of
cardiovascular disease, type 2 diabetes, arthritis, and memory loss, not to mention impede your
weight-loss efforts. Choosing reduced-fat or fat-free cheddar cheese is a great way to take
advantage of its nutritional benefits while minimizing unhealthy extras. The calcium in cheddar
cheese helps maintain strong bones and teeth, may relieve PMS symptoms, and can help

2. maintain healthy blood pressure. (Note: Since most cheeses are high in sodium, people with high
blood pressure should eat only moderate amounts, choose low-sodium brands, and factor the
sodium content into their daily totals.) If you get migraine headaches, it’s important to know that
aged cheeses like cheddar are a common trigger. IBS sufferers take note: Some people with IBS
are sensitive to dairy and experience discomfort after eating it.
Cottage Cheese
Cottage cheese is a good source of protein and can be part of a healthy diet if you choose fat-free
or reduced-fat varieties. (Full-fat cottage cheese contains extra calories and saturated fat, which
can increase cholesterol levels and contribute to weight gain if eaten in excess.) Cottage cheese is
also a good source of selenium, an antioxidant that can help prevent arthritis, and vitamin B12,
which may reduce the risk of cardiovascular disease and memory loss. (Note: Since most cheeses
are high in sodium, people with high blood pressure should eat only moderate amounts, choose
low-sodium brands, and factor the sodium content into their daily totals.) IBS sufferers take note:
Some people with IBS are sensitive to dairy and experience discomfort after eating it.
Cream Cheese
Cream cheese is a soft cheese spread that doesn't contain as much protein or calcium as other
cheeses. Regular cream cheese is very high in fat, especially saturated fat, which can increase
your risk of cardiovascular disease, type 2 diabetes, arthritis, and memory loss, not to mention
impede your weight-loss efforts. Look for fat-free or reduced-fat cream cheese, and use it in
moderation. IBS sufferers take note: Some people with IBS are sensitive to dairy and experience
discomfort after eating it.
Feta Cheese
Feta cheese is a crumbly, salty cheese, commonly used in Greek food. Regular feta is relatively
high in fat, especially saturated fat, which can increase your risk of cardiovascular disease, type 2
diabetes, arthritis, and memory loss, not to mention impede your weight-loss efforts. To keep
calories in check, enjoy feta cheese in moderation — limit yourself to a one to two ounce portion
per meal, and consider choosing reduced-fat varieties. (Note: Since most cheeses are high in
sodium, people with high blood pressure should eat only moderate amounts and factor the
sodium content into their daily totals.) IBS sufferers take note: Some people with IBS are
sensitive to dairy and experience discomfort after eating it.
Goat Cheese
Like other cheeses, goat cheese is a good source of protein and calcium, but it is also high in fat,
especially saturated fat, which can increase your risk of cardiovascular disease, type 2 diabetes,
arthritis, and memory loss, not to mention impede your weight-loss efforts if eaten in excess. To
keep calories in check, enjoy goat cheese in moderation — limit yourself to a one to two ounce
portion per meal. (Note: Since most cheeses are high in sodium, people with high blood pressure
should eat only moderate amounts and factor the sodium content into their daily totals.) If you
get migraine headaches, it’s important to know that aged varieties of cheese are a possible
trigger. IBS sufferers take note: Some people with IBS are sensitive to dairy and experience
discomfort after eating it.

3. Mozzarella Cheese
Mozzarella cheese is a good source of protein and calcium, but it is also calorie-dense and high
in saturated fat, which can increase your risk of cardiovascular disease, type 2 diabetes, arthritis,
and memory loss, not to mention impede your weight-loss efforts. Choosing reduced-fat ("partskim") or fat-free mozzarella cheese is a great way to take advantage of its nutritional benefits
while minimizing unhealthy extras. The calcium in mozzarella cheese helps maintain healthy
blood pressure. (Note: Since most cheeses are high in sodium, people with high blood pressure
should eat only moderate amounts, choose low-sodium brands, and factor the sodium content
into their daily totals.) If you get migraine headaches, it’s important to know that aged cheeses
like mozzarella are a common trigger (although mozzarella cheese is aged for less time than
most aged cheeses and may be better tolerated). IBS sufferers take note: Some people with IBS
are sensitive to dairy and experience discomfort after eating it.
Parmesan Cheese
Parmesan cheese is a popular hard cheese used in salads and pasta dishes. Because of its intense
flavor, a little bit of Parmesan can go a long way, making it easier to eat in moderation. If you
get migraine headaches, it’s important to know that aged cheeses like Parmesan are a common
trigger. (Note: Since most cheeses are high in sodium, people with high blood pressure should
eat only moderate amounts and factor the sodium content into their daily totals.) IBS sufferers
take note: Some people with IBS are sensitive to dairy and experience discomfort after eating it.
Ricotta Cheese
Ricotta cheese is a soft cheese and a good source of calcium and protein. Ricotta cheese can be
part of a healthy diet if you choose reduced-fat ("part-skim") or fat-free varieties. (Full-fat ricotta
contains extra calories and saturated fat, which can increase cholesterol levels and contribute to
weight gain if eaten in excess.) Ricotta is also a good source of selenium, an antioxidant that can
help prevent arthritis. IBS sufferers take note: Some people with IBS are sensitive to dairy and
experience discomfort after eating it.
Romano Cheese
Romano cheese is a hard cheese with a sharp, salty flavor, similar to Parmesan cheese. Because
of its intense flavor, a little bit of Romano can go a long way, making it easier to eat in
moderation. If you get migraine headaches, it’s important to know that aged cheeses like
Romano are a common trigger. (Note: Since most cheeses are high in sodium, people with high
blood pressure should eat only moderate amounts and factor the sodium content into their daily
totals.) IBS sufferers take note: Some people with IBS are sensitive to dairy and experience
discomfort after eating it.
Swiss Cheese
Swiss cheese is a good source of protein and calcium, but it is also calorie-dense and high in
saturated fat, which can increase your risk of cardiovascular disease, arthritis, and memory loss,
not to mention impede your weight-loss efforts. Choosing reduced-fat or fat-free Swiss cheese is
a great way to take advantage of its nutritional benefits while minimizing unhealthy extras. The
calcium in Swiss cheese helps maintain healthy blood pressure. (Note: Since most cheeses are
high in sodium, people with high blood pressure should eat only moderate amounts, choose lowsodium brands, and factor the sodium content into their daily totals.) If you get migraine

4. headaches, it’s important to know that aged cheeses like Swiss are a common trigger. IBS
sufferers take note: Some people with IBS are sensitive to dairy and experience discomfort after
eating it.