What are the best cheeses to eat?
As someone with prediabetes, your husband should focus on eating a healthy, well-balanced diet and increasing the amount of physical activity he does each day. Research has shown that eating a lower-fat, reduced calorie diet not only helps with moderate weight loss, but it can also help to prevent or delay diabetes.
Reducing calories usually means decreasing the size of your food portions and also making healthier choices. Lowering the fat in your diet may be easier than you think. Become familiar with the different kinds of fat and the food sources that fat comes from at diabetes.org.
Here are some tips when it comes to choosing which foods to eat:
- Use a grocery list when shopping for food to help you choose more fresh vegetables, fruits, and whole grains.
- Instead of stressing out about the foods you're trying not to eat, focus on the foods you need to eat more of. Go to What Can I Eat? and find out how many servings of veggies, fruits, and whole grains you need each day. Work on achieving those goals.
- Buy leaner meats (such as chicken, turkey, and lean cuts of pork or beef such as sirloin or chuck roast) and lower fat dairy products (like low-fat or skim milk and yogurt).
- Use healthier cooking methods without added fat (i.e. broiling, baking, microwaving, grilling, roasting, etc.). Avoid frying foods.
- Save money by limiting how much soda, sweets and chips or other snack foods you buy.
Cheese is a source of protein and also a good source of calcium. However, cheese is also a significant source of sodium and fat in most American diets. Cheese is particularly high in saturated fat. Too much saturated fat can cause cholesterol levels to rise, which can lead to heart and blood vessel problems.
This doesn’t mean that your husband can never have cheese. However, he should be very careful to control portion size when he eats it and make smart choices when deciding what kind of cheese to eat.
When it comes to cheese, some options are better than others. Cottage cheese or cheeses that have 3 grams of fat or less per ounce are your best choices. You can check how many grams of fat are in a serving on the nutrition facts label.
A serving size of cheese is 1 ounce and usually has about 100 calories. However, calories and fat can vary depending on the kind of cheese. One ounce of cheese is equal to about:
- one slice of cheese
- the size of your thumb
- ¼ cup of shredded cheese
If you want to cut down on calories and fat, several brands make reduced-fat cheeses. These may be a good option for your husband if he is trying to eat a lower-fat diet and lose weight. Remember, eating low-fat cheese doesn’t mean you can eat as much as you want. Portion size is still important.
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