It's swimsuit season and time to shed those extra winter pounds. But what's a cheese-lover to do? With a little ingenuity and attention to nutritional details, it's possible to have your cheese and swimsuit too.

Remember a couple rules of thumb about the basic properties of cheeses: soft cheeses are, in general, lower in fat and cholesterol than harder cheese. White cheeses are generally lower in fat and cholesterol than yellow cheeses. But there are exceptions, so be sure to read nutritional labels. This will enable you to substitute lower fat varieties whenever possible.

Substituting nonfat or low-fat cheeses in recipes can save you many fat grams and extra calories, too. For instance, when a recipe calls for grated cheese, avoid provolone (7 fat grams, 5 of them saturated) and instead use "nonfat" parmesan (1 gram of nonsaturated fat) (Source: http://www.nutritiondata.com/f acts-C00001-01c21rS.html.)

If you must indulge in a high-fat cheese like gouda or feta, enjoy it only in recipes that use it sparingly, like a few crumbled bits of feta in a Greek salad or a few chunks of gouda mixed with nonfat Swiss in an omelet.

Some cheeses, like mozzarella and Swiss, are even available in nonfat versions that substitute surprisingly well in many recipes. These nonfat cheeses even stand well on their own on the hors d'oeuvre tray with mustard and low-calorie, low-fat crackers.

As you substitute cheese, remember that authenticity counts in ethnic cooking. Don't be tempted to use cottage cheese in place of ricotta in lasagna! But instead, try a mixture of half ricotta, half nonfat Greek style yogurt. The consistency will be much like 100 percent ricotta and you'll miss little, if any of the taste. But you will miss half the fat of the ricotta you would normally include in the recipe.

If you ordinarily eat red meat several times a week, consider substituting an entre that features cheese for one of your meat dishes. Cheese is high in proteinsome cheeses are as high or higher in protein as some meatsand some cheeses contain about the equivalent amount of fat as meat. This way you can still enjoy a balanced meal without having to deprive yourself of cheese.

With a little creativity and willingness to experiment as you substitute ingredients. you can still enjoy cheese and cut your fat intake at the same time.

Learn more about this author, Ina Winslow.
Click here to send this author comments or questions.

---

Add your voice

Know something about Cheese in low fat diets?
We want to hear your view. Write now!