No matter where we are, it is increasingly difficult for us to avoid cheese. Whether it is breakfast, lunch, dinner, old age is an indispensable component of many regular diets, and of course it is also a very popular snack. , many health professionals consider crackers and cheeses to be high-protein snacks, and a cheese platter is a must-have snack before people start their afternoon tea and barbecue. So how much cheese can the Australian population consume? Is it beneficial to the body?
The Australian Dietary Guidelines recommend that adults should consume 2.5 servings of dairy products per day, including milk, yogurt and cheese, because they are low in fat, so they can ensure that the daily supply of nutrients is maintained without excessive energy expenditure. Data on cheese consumption shows that no one in Australia eats 13.6kg of cheese per year, or 37g of cheese per day, while the Australian population consumes 25% more cheese than the EU population.
Fat
Researchers recommend that individuals consume 2 or 3 servings of full-fat cheese per week, but this seems to be ignored by many people. In past dietary surveys, low-fat products only accounted for 29% of residents’ daily dairy intake. And cheese makes up 99 percent of the high-fat dairy products consumed. Full-fat cheese products include high levels of saturated fatty acids, which can increase an individual’s risk of heart disease. A 40-gram serving of cheese typically contains 2.24 grams of low-fat ricotta and 9.5 grams of saturated fatty acids, each accounting for 2.24 grams of low-fat ricotta. 11% and 40% of the daily intake reference guideline, so although the actual recommended dose depends on each individual’s energy needs, we still need to limit the intake of full-fat cheese to avoid excess saturated fatty acids in the body.
Salt content
We should also keep an eye on the sodium levels in cheese. Too much sodium increases an individual’s risk of high blood pressure, which in turn increases an individual’s risk of heart disease and stroke. Sodium levels in a 40-gram serving of cheese ranged from 74 mg in low-fat ricotta to 1,160 mg in halloumi. Even more interesting is that a processed cheddar has twice the sodium levels as unprocessed cheddar, at 532 mg per serving, and choosing unprocessed cheddar seems like a wise choice. choose.
Processed cheese
Processed cheeses are products made from milk-containing products and cheese products that require heating and melting with or without the addition of emulsifying salts to form a homogeneous body. Such a product is cheap to produce, lasts for a long time, is very convenient to use, and is of course a favorite in children’s lunches. The ongoing concern about childhood obesity in Australia suggests that manufacturers should strictly control the content of children’s food. Salt and energy content.
Health benefits
A meta-analysis of 15 studies reported that moderate cheese intake (40 grams per day) was directly associated with a lower risk of individual heart disease, regardless of whether it was low-fat or high-fat cheese. . The researchers pointed out that the calcium, protein, vitamins and minerals in cheese may also bring certain health benefits to the body. Cheese is an important source of calcium, which is required for the normal functioning of the body’s bones, teeth, muscles and heart. Most adults and children over the age of 9 need between 1000 and 1300 mg of calcium per day, and a 40-gram serving of cheddar cheese contains 320 mg of calcium, so if we want to get the recommended dose of calcium , you need to consume at least three servings of this cheddar cheese.
So what is the conclusion?
For maximum health benefits, I (the author) recommend consuming 2-3 servings of low-fat dairy products per day, which includes one serving of low-fat cheese, one serving of low-fat milk, and yogurt to ensure the body is getting enough calcium Of course, I (the author) still insist on the recommendation to limit the intake of full-fat cheese, that is, 2-3 servings per week.
The author recommends: 1) Conservative intake 2-3 times per week: full-fat cheese, hard cheese, feta, blue cheese and halloumi; 2) One serving per day of moderate levels of cheese: low-fat cheese, Cottage cheese, low-fat ricotta, and low-fat mozzarella.
