Jeffrey Salazar
The Mediterranean diet is based on the traditional foods eaten in countries such as Italy and Greece. It is rich in fibre, healthy fats, lean proteins and low in added sugars. Dairy is welcome in moderation, and cheese is one of the best sources of calcium. When choosing cheese, opt for unprocessed varieties such as feta, halloumi, ricotta, mozzarella, and Parmesan. These cheeses are flavourful and can be added to snacks, salads, and meals.
| Characteristics | Values |
|---|---|
| Cheese type | Feta, Parmesan, Brie, cotija, Swiss, halloumi, ricotta, manchego, Cheddar, mozzarella |
| Sodium | Choose lower-sodium cheeses if your body is sensitive to sodium |
| Flavour | Strong-flavoured cheeses can satisfy cravings in smaller doses |
| Processing | Avoid highly-processed cheeses like American |
| Dairy | Dairy is welcome in moderation on the Mediterranean diet |
| Yogurt | Enjoy plain, fermented, and Greek yogurt |
| Sugar | Avoid high-added-sugar yogurts |
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What You'll Learn
Dairy is welcome in moderation
Dairy products like cheese are a good source of calcium, which is important for strong bones and dental health. Cheese also has a low glycaemic index and a balance of proteins that can help you feel fuller for longer. When choosing cheese, opt for unprocessed varieties such as feta, Brie, cotija, Swiss, halloumi, ricotta, manchego, Cheddar, mozzarella and Parmesan. These can be enjoyed as snacks, salad toppings and more. Feta, in particular, is often sold in blocks of water and is a good choice for those wanting a strong flavour, as a small amount can go a long way.
It is important to be mindful of sodium content, as some cheeses, like feta and Parmesan, tend to be higher in sodium. If you are sensitive to sodium, choose lower-sodium cheeses and eat these in moderation. It is also best to limit highly-processed cheeses, like American cheese, and to avoid canned cheese, which is higher in saturated fat.
In addition to cheese, other dairy products like yoghurt and kefir are recommended as part of the Mediterranean diet. When choosing yoghurt, opt for plain, fermented or Greek yoghurt, and avoid high-added-sugar, flavoured yoghurts.
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Choose strong-flavoured cheeses
Dairy is welcome in moderation on the Mediterranean diet. Choosing strong-flavoured cheeses, such as feta, Parmesan, or cheddar, can satisfy the flavour you want in smaller doses. These cheeses tend to be higher in sodium, so if your body is sensitive to sodium, choose lower-sodium cheeses to eat in moderation.
Feta is a Greek cheese that is brined and aged in a block of water. It has a tangy, salty flavour and a crumbly texture. It is a good source of calcium and vitamin B, and it is lower in fat and calories than many other cheeses. Look for feta in a block in water, not the pre-crumbled variety.
Parmesan is an Italian hard cheese with a strong, nutty flavour. It is often used as a topping for pasta dishes, but it can also be grated over salads or vegetables. Parmesan is a good source of calcium and protein.
Cheddar is a hard, English cheese with a sharp, pungent flavour. It is often used in sandwiches or grated over dishes like pasta or potatoes. Cheddar is a good source of calcium and protein, and it can be a relatively healthy cheese option if consumed in moderation.
When choosing strong-flavoured cheeses, it is important to consider their sodium content and to consume them in moderation as part of a balanced diet. These cheeses can add a lot of flavour to dishes, and they can be a good source of calcium and protein. However, it is best to limit highly processed cheeses, as they may have negative health effects.
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Avoid highly-processed cheeses
The Mediterranean diet is a lifestyle centred around whole foods and regular physical activity. It is rich in fibre, healthy fats, and lean proteins, and low in added sugars. The diet recommends eating more heart-healthy fats, such as poly- and monounsaturated fats, and fewer saturated and trans fats.
Dairy is welcome in moderation on the Mediterranean diet, but it is important to avoid highly-processed cheeses. Processed cheese is not 100% cheese; it usually hovers around 50% cheese, with the remaining ingredients being non-cheese additives. These additives can include salt, food dyes, preservatives, extra dairy, emulsifiers, and other artificial ingredients. These ingredients are added to melted, pasteurized cheese, which is then converted into various forms, such as slices or sauces.
Processed cheese lasts longer on the shelf due to its preservatives, and it can be cheaper for producers, sellers, and consumers. While it can be convenient and melty, it is not as healthy as unprocessed cheese. The Mediterranean diet emphasizes eating whole foods, and processed cheese is highly processed, often containing acids, thickeners, stabilizers, gums, and other non-dairy ingredients.
When choosing cheeses for the Mediterranean diet, opt for unprocessed varieties such as feta, Brie, cotija, Swiss, halloumi, ricotta, manchego, Cheddar, and Parmesan. These cheeses can be enjoyed in moderation as snacks or salad toppers, adding flavour to your meals.
It's important to note that the key is balance and consuming cheeses in moderation. As a general rule, choose full-fat or whole-milk cheese as the fat in dairy foods contributes to keeping you full and helps balance blood sugars.
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Eat a variety of cheeses
Dairy is a welcome component of the Mediterranean diet—in moderation. When it comes to cheese, opt for unprocessed varieties such as feta, Brie, cotija, Swiss, halloumi, ricotta, manchego, Cheddar, and Parmesan. These cheeses can be enjoyed as snacks, salad toppers, or as ingredients in various dishes.
The Mediterranean diet emphasizes the enjoyment of whole foods and regular physical activity, rather than strict restrictions. It is rich in fiber, healthy fats, lean proteins, and low in added sugars. Healthy plant-based oils like extra virgin olive oil are a primary source of fat in this diet.
When choosing cheeses, consider selecting those with strong flavors, such as feta or Parmesan. These cheeses can add a punch of flavor to your dishes, even in smaller quantities. However, they tend to be higher in sodium, so if you are mindful of your sodium intake, opt for lower-sodium varieties consumed in moderation. It is also advisable to limit highly processed cheeses, such as American cheese.
Variety is key, and you can experiment with different cheeses to add flavor and texture to your meals. For instance, mozzarella and ricotta offer a creamy texture and mild taste, making them versatile options for pizzas, pastas, and desserts. On the other hand, cheeses like halloumi and manchego have a higher melting point, making them ideal for grilling or frying, adding a unique twist to your salads or sandwiches.
Remember, the Mediterranean diet is not just about the food; it's a lifestyle. It is meant to be easily customizable and adaptable to various cuisines and personal preferences. So, feel free to explore and include a diverse range of cheeses in your diet while still prioritizing whole foods, physical activity, and overall well-being.
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Cheese is a good source of calcium
Dairy is welcome in moderation on the Mediterranean diet. This includes unprocessed cheeses such as feta, Brie, cotija, Swiss, halloumi, ricotta, manchego, cheddar, and Parmesan. These cheeses can be enjoyed as snacks, salad toppers, and more.
While cheese is a good source of calcium, it's important to be mindful of the type of cheese and the amount consumed. Full-fat cheese can be high in saturated fat and calories, and certain cheeses contain high amounts of sodium. Therefore, it is generally recommended to consume cheese in moderation as part of a balanced diet.
In addition to calcium, cheese provides other nutritional benefits. Aged, hard cheeses, for example, are naturally low in lactose, making them easier to digest for people with lactose intolerance. Cheese is also a source of protein, and consuming dairy products like cheese has been associated with a lower risk of heart disease.
Overall, including a variety of cheeses in the Mediterranean diet can provide a good source of calcium and other nutrients, contributing to a well-rounded and healthy eating pattern.
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Frequently asked questions
The Mediterranean diet is based on the traditional foods eaten in countries such as Italy and Greece. It is rich in fibre, healthy fats, lean proteins and low in added sugars. It is associated with better heart health and reduced risk of type 2 diabetes and cancer.
Cheese is part of a healthy Mediterranean diet, but it should be consumed in moderation. Unprocessed cheeses like feta, halloumi, ricotta, mozzarella, Parmesan, Brie, cotija, Swiss, manchego, and Cheddar are all suitable.
Plain, fermented, and Greek yogurts are recommended. Avoid high-added-sugar, flavoured yogurts.
