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Some cheeses are real calcium champs!
Almost everyone loves one type of cheese or another, whether it is creamy, soft, hard and pungent. Cheese is one of the well-liked foods by almost everyone.
Cheese is a concentrated dairy food made from milk. It is also a product made from the curd obtained from whole, partly-skimmed or skimmed milk.
Cheeses are widely available in the Philippines. These are the native cheese or kesong puti, cheddar made from imported ingredients, and filled cheese.
The native cheese or kesong puti is actually a semi-soft cheese with a water content of about 52 percent and made from carabao’s milk. In the Philippines, the native cheese-making industry thrives in the provinces of Laguna, Bulacan and Cebu. Cheddar cheese is a hard, pale yellow to orange, sharp-tasting cheese originally made in the English village of Cheddar. Filled cheese is made from skim milk with fatty filling such oleomargarine or lard, to replace the fat removed in cream.
Cheese, like many other milk products, provides protein, vitamins, minerals, and fat. In addition to containing vitamins and quality proteins, cheese, particularly the firm and hard varieties, are very good sources of calcium. It is a well-known fact that calcium helps build strong bones and helps fight osteoporosis.
Listed below are the protein, fat, calcium and phosphorus contents of different kinds of cheese:
| Food Item |
Protein
(grams) |
Fats
(grams) |
Calcium
(milligrams) |
Phosphorus
(milligrams) |
| Cheese, filled, 50 grams |
8.1 |
11.7 |
89 |
315 |
Cheese, native,
50 grams |
6.6 |
12.5 |
161 |
83 |
Cheese, cheddar, pasteurized, processed
35 grams |
7.6 |
7.9 |
256 |
241 |
Cottage cheese,
60 grams or 1/3 cup |
7.9 |
1.8 |
52 |
414 |
* Source: The Philippine Food Composition Tables 1997, FNRI-DOST |
As indicated in the Daily Nutritional Guide Pyramid developed by the Food and Nutrition Research Institute of the Department of Science and Technology (FNRI-DOST), a normal individual will need one serving of milk and milk products. Cheese belongs to the milk and milk products group.
With the wide variety of flavors, colors, and consistencies to choose from, cheeses are suitable for any meal of the day, from appetizers to desserts and snacks.
Cheese is one of the most versatile and nutritious foods. It is most frequently used by homemakers in meal planning and preparation. Cheese is generally used for sandwiches and appetizers. It can be grated on soups, breads, spaghetti, pizza, and cooked foods as toppings.
Here are some simple tips in buying, storing and cooking cheese:
- Always look for the Nutrition Facts panel on each individual product label to learn about the nutrient content of the food.
- Cheese should be kept refrigerated and wrapped to retain its moisture.
- When cooking cheese or adding cheese to other ingredients, make sure to always keep the heat low and to cook for a shorter time to avoid scorching.
So, go ahead! Indulge your passion for cheese! It is good for you!
For more information on food and nutrition, contact Dr. Mario V. Capanzana, Director, FNRI-DOST, DOST Compound, General Santos Avenue, Bicutan, Taguig City. Direct lines and fax: (02) 8373164; trunklines: 837-2071 locals 2296 & 2284, 837-8113, locals 318 & 319; website: www.fnri.dost.gov.ph; e-mail: mvc@fnri.dost.gov.ph, mar_v_c@yahoo.com.
FNRI-DOST S&T Media Service
Ma. Idelia G. Glorioso
Sr. SRS
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