Cheese: Nutritious, Flavorful & Versatile

Cheese is made by **coagulating milk proteins** (casein) and separating curds from whey. It can be made from cow, goat, sheep, or even buffalo milk, with endless varieties including fresh (ricotta), semi-soft (brie), hard (cheddar, parmesan), and blue cheeses.

Per 30 g (1 oz) average cheese: **~100–120 kcal**, **6–8 g protein**, **8–10 g fat**, **~200 mg calcium**, vitamins **A, B12**, phosphorus, zinc. Sodium varies widely by type.

- **High-quality protein** for muscle repair. - **Calcium & phosphorus** for bones and teeth. - **Vitamin B12 & zinc** for energy metabolism and immunity. - **Probiotics** in aged/raw cheeses may support gut health.

- **Saturated fat & sodium**: excess intake may affect heart health. - **Lactose intolerance**: aged cheeses usually lower in lactose, but fresh cheeses may cause issues. - **Calories**: can add up quickly—watch portions.

- **Snacking:** pair with fruit or nuts. - **Cooking:** melt in sandwiches, pasta, gratins. - **Finishing:** shave parmesan over salads or soups. - **Boards & pairings:** combine with wine, crackers, olives.

For better balance, choose **strongly flavored cheeses** (you use less), pair with **whole grains & veggies**, and store properly wrapped to avoid drying out.