Speaker 1: Are you a cheese lover? Is your idea of heaven
Speaker 1: a platter filled with your favorite indulgent cheeses. Do you
Speaker 1: struggle to find a healthier cheese and one that actually
Speaker 1: tastes good?
Speaker 2: Well?
Speaker 1: Today, on the Nutrition Couch Product Review, you are in
Speaker 1: lap because Leanne and I have researched hard, and when
Speaker 1: I mean hard, We've eaten lots of cheese to help
Speaker 1: you identify some of the better options nutritionally. I'm Sussie
Speaker 1: Burrow and Wood and it's two of austray as leading dieticians.
Speaker 1: We bring you the Nutrition Couch Product Review, a weekly
Speaker 1: chat or new products and old favorites that you can
Speaker 1: find in supermarkets. Now, cheese, Leanne, you and I both
Speaker 1: love cheese. When we get together, we will often enjoy
Speaker 1: a bit of a flatter with some bubbles, and I
Speaker 1: know that your favorite is a pretty gooey, a gooey
Speaker 1: free or camon beer or something. I myself love a
Speaker 1: goats cheese and I love a truffled to hype of
Speaker 1: cheese as well. What's your go to that you have
Speaker 1: to hide from David so it doesn't eat it all
Speaker 1: at home?
Speaker 2: I do love a bree, but I will be honest,
Speaker 2: I only really buy it if we're entertaining, because I
Speaker 2: am partial to eating half the half the round of Bree,
Speaker 2: which is not not fabulous for fat loss or postpartum
Speaker 2: fat looss like I was achieving many months ago. So
Speaker 2: I do love a good quality a triple Bree. I
Speaker 2: also do love lately I've found this. I think it's
Speaker 2: a truffle Sheep's cheese in Coals and Woolworths in like
Speaker 2: the you know, the fancy cheese type section, not the
Speaker 2: normal sort of sliced cheese section. I just buy a
Speaker 2: little bit of that, and that's absolutely amazing in a
Speaker 2: couple of whole grain crackers. And the other one I
Speaker 2: really do love is Swiss. Like if I'm making a
Speaker 2: rapperous sandwich or I've got some beautiful, fresh, crusty saldo,
Speaker 2: I will put in some Swiss cheese into that. I do.
Speaker 2: I am very partial to some Swiss cheese.
Speaker 1: Yeah, and I do include cheese regularly with my clients plans.
Speaker 1: You know, I'll al shnate between. I often say cheese
Speaker 1: once a day, and that's sort of whether they want
Speaker 1: to include it in a salad or on a sandwich.
Speaker 1: So when we've come to speak today. Because cheese is cheese,
Speaker 1: you know, it will range between thirty forty percent fat. Obviously,
Speaker 1: there's more indulgent cheeses. Cheddar is cheddar. Even though the
Speaker 1: differences are in flavor, the actual nutritional profile very very similar.
Speaker 1: So what I wanted to do was highlight some of
Speaker 1: the ones we would define as a bit healthier for
Speaker 1: different reasons, which will go through, but also ones that
Speaker 1: still taste good, because there's nothing worse than being told
Speaker 1: to have, you know, a low fat product that doesn't
Speaker 1: taste anything like full blown cheese, because cheese is a
Speaker 1: high fat food, and so we want to leave some
Speaker 1: fat into retain its flavor. So the three that I've
Speaker 1: chosen for those reasons a sort of specific on the nutritionals.
Speaker 1: So the first one we're going to go through is
Speaker 1: the bigger, tasty, fifty percent reduce fat, and it's called
Speaker 1: Country Light. Now, the reason we've chosen this one is
Speaker 1: that there's quite a few light cheeses out there which
Speaker 1: are what we will call reduce fat or twenty five
Speaker 1: percent less fat, whereas this product is fifty percent reduce fat.
Speaker 1: And this is the only one I can find that's
Speaker 1: that's a lot lower. So when we take a look
Speaker 1: at the nutritionals on it, and you can buy it
Speaker 1: in blocks and also slices, and the prices range. The
Speaker 1: block that I'm looking at now is retailing for about
Speaker 1: nine dollars fifty per five hundred grams, and then you
Speaker 1: can get a big jumbo pack, can't you for like
Speaker 1: thirty for nine to fifty? Is that right?
Speaker 2: Thirty slices for nine dollars fifty.
Speaker 1: And of course the prices do differ depending on what
Speaker 1: the sale is at the time. And now the serving
Speaker 1: size is. Interestingly, and because it's still twenty five grams,
Speaker 1: sometimes in the cheeses will look at they make the
Speaker 1: slices really really thin and the service small so it
Speaker 1: looks less. So I quite like this because they're still
Speaker 1: basing it on a reasonable serve, which is about thirty grams.
Speaker 1: We would say, is a cheese serve or a couple
Speaker 1: of slices?
Speaker 2: Mine seventeen grams on my nutrition seventeen grams.
Speaker 1: Are slice, So I've got the block, so it's twenty five,
Speaker 1: so it depends if it's slice, so your slices are
Speaker 1: saying fifteen.
Speaker 2: I'm looking at the slice pack of thirty slice packs
Speaker 2: and as a slice is seventeen grams, so which is
Speaker 2: quite random because traditionally a slice of cheese has always
Speaker 2: been about twenty grams.
Speaker 1: Then I do wonder, because of the cost of milk
Speaker 1: and dairy that they're sort of shaving a little bit
Speaker 1: off each slice slice size the way they've done with
Speaker 1: chocolate without us noticing. So that's a bit cheapy in itself.
Speaker 1: But what I do is I look per hundred just
Speaker 1: as a comparison, and then we can look say per slice,
Speaker 1: so per hundred grams, that comes in just shy of
Speaker 1: three hundred calories thirty four grams of protein, So cheese
Speaker 1: is a high protein food. But this is fifteen grams
Speaker 1: of fat per hundred grams, which is yes, definitely half
Speaker 1: a regular cheddar that's about thirty and about twenty twenty
Speaker 1: five for a light so certainly higher than ten percent fat,
Speaker 1: but sort of in that middle ground. Or per twenty
Speaker 1: five grams serve here is three point eight grams, so
Speaker 1: that would be less than what two grams per slice
Speaker 1: of cheese, which is really very low as we would expect.
Speaker 1: The carbohydrates insignificant, The sodium six hundred milligrams. Cheese is
Speaker 1: a relatively high salt food, but the calcium is also massive,
Speaker 1: so you're getting nine hundred and forty milligrams per hundred
Speaker 1: or that translates into for a couple of slices about
Speaker 1: just shy of two hundred milligrams of calcium, which is
Speaker 1: a great which is why if you like cheese and
Speaker 1: you have high calcium knees and perhaps and not a
Speaker 1: milk drinker, it's a great way to get a serve
Speaker 1: of calcium. So for a product like this leanne the
Speaker 1: benefit for me is because it's a bit lower in
Speaker 1: calories because it's like sixty calories per slice, and then
Speaker 1: lower in fat. I could probably get away with a
Speaker 1: little bit more of it as opposed to just recommending
Speaker 1: my clients have twenty grams of it. They could probably
Speaker 1: get away with a little bit more. And I've had
Speaker 1: it tastes pretty good.
Speaker 2: You know.
Speaker 1: If I was buying sliced cheese, which I can't with
Speaker 1: my husband because he just eats them like just one
Speaker 1: after the other. I tend to buy grater just for
Speaker 1: portion control for sandwiches. But if you are a sliced
Speaker 1: cheese person for the family and a cheese that still
Speaker 1: tastes good at keeping the calories a bit lower. I'm
Speaker 1: a big fan of this product, and it's not easy
Speaker 1: to track down, but if you can find it, it
Speaker 1: is sort of nutritionally really high in protein and a
Speaker 1: bit lower in fat and calories than regular sort of
Speaker 1: cheddar cheese.
Speaker 2: I do like sliced cheese because it is portion controlled.
Speaker 2: And I'm the opposite of you. You were saying, oh
Speaker 2: fair that you don't tend to buy sliced cheese because
Speaker 2: crystal eat the whole thing, but you buy a block instead,
Speaker 2: Versus if I bought a block, no joke, David would
Speaker 2: cut the world's largest hunk offered and call that, you know,
Speaker 2: a little bit of cheese and put that on a
Speaker 2: little bit of a cracker. So I buy the slices
Speaker 2: because it is more portion controlled, and I find he
Speaker 2: just takes one or two, puts it on some crackers
Speaker 2: and walks away. Versus if we buy a whole block,
Speaker 2: that block disappears very fast. And cheese is not something
Speaker 2: that you would call a cheap food like dairy, and
Speaker 2: cheese is more expensive. You know, you look at thirty
Speaker 2: slices here for nine dollars fifty. It's definitely not cheap,
Speaker 2: it's definitely not budget friendly, but this is one of
Speaker 2: the better products on the market. I do buy it.
Speaker 2: I quite enjoy it. I really like the nutritionals. The
Speaker 2: nutrient label is very clean. You know, the ingredient list
Speaker 2: is only a couple of products long, like you would
Speaker 2: expect in cheese. It's milk, it's salt, it's some cultures
Speaker 2: and some enzymes just to run it being the enzyme
Speaker 2: from dairy. So there's nothing unclean, and that ingredient list
Speaker 2: put it that way. But it is definitely a good
Speaker 2: calorie save if you're somebody who likes cheese, who eats
Speaker 2: regularly and does require is that extra boost of calcium.
Speaker 2: So I'm very much a fan of giving my clients
Speaker 2: a serve of cheese, a serve of milk, and a
Speaker 2: serve of yogurt most days if they choose to taste
Speaker 2: and eat dairy, and if they are happy to have
Speaker 2: it and they tolerate it, well, I'm definitely a fan
Speaker 2: of something like a nice cheddar cheese, particularly put on
Speaker 2: crackers to put into a wrap, to maybe put with
Speaker 2: the eggs for breakfast as well. So this gets the
Speaker 2: thumbs up for me. I recommend it, I use it myself,
Speaker 2: and I think it tastes pretty good as well.
Speaker 1: Yeah, i'd give it really high got eight or nine,
Speaker 1: just because it's such a nutrient dense food and still
Speaker 1: tastes pretty good and the fat is lower, and definitely
Speaker 1: for someone with heart disease, someone who was really trying
Speaker 1: to keep their fat intake controlled, it's a great product
Speaker 1: for you. But that leads me onto my next product,
Speaker 1: which is a product that I've been in love with
Speaker 1: as a dietician since I first graduated. And the reason
Speaker 1: I liked it then and it's not dissimilar from the Bear,
Speaker 1: is that it was always significantly lower in fat, but
Speaker 1: it tasted really good. Now it's the Yelsberg Light. Now,
Speaker 1: Yalsberg is a Swiss style cheese land, but it's not
Speaker 1: from Switzerland, as we've spoken about it. It's from Norway.
Speaker 1: It's a Norwegian brand.
Speaker 2: Now.
Speaker 1: The reason I've always loved this product and I've loved
Speaker 1: it less recently because it's so expensive, But in the
Speaker 1: good old days when it was retailing for four fifty
Speaker 1: when I first started as a dietitian, the reason I
Speaker 1: loved it was it had such a beautiful flavor and
Speaker 1: it was so thin and portion controlled. So now the
Speaker 1: price has just gone up so much. It's now seven
Speaker 1: dollars for one hundred and fifty gram, so much thinner
Speaker 1: as you can see. Or you can actually get two
Speaker 1: for ten dollars in some supermarkets, which makes it a
Speaker 1: bit more budget friendly. But it is only one hundred
Speaker 1: and fifty gram thanks to those very thin slices. It's
Speaker 1: a secret recipe that comes out of Norway from the
Speaker 1: nineteen fifty, so it's one of their big exports in
Speaker 1: the dairy area. And it's very thin slices, just fifteen
Speaker 1: grams ten slices per serve. But when we take a
Speaker 1: look at the nutritionals very similar to the bigger fifty
Speaker 1: percent reduced fat. So the protein's high at thirty one
Speaker 1: grams per hundred. It's only sixteen grams of fat and
Speaker 1: ten saturated, which is really low for cheese. The sodium,
Speaker 1: it doesn't list the calcium on it, but calcium would
Speaker 1: be pretty similar to across the board. For a couple
Speaker 1: of slices, you'd be getting close to two hundred milligrams.
Speaker 1: And again it's pasteurized cow's milk. The enzyme salt back
Speaker 1: to your culture. So it's just a cheese I find,
Speaker 1: which is really flavor from on sandwiches. It's really thin,
Speaker 1: it's delicious. It's got a really nutty flavor, so it's
Speaker 1: not as easy to overeat and you can find it
Speaker 1: in blocks as well, and I've just always loved it.
Speaker 1: But yeah, my only downside now is it expense wise,
Speaker 1: you know, for people on a budget. It's really not
Speaker 1: that cheap for families, but yeah, if you enjoy cheese
Speaker 1: regularly and want to include a couple of slices a day.
Speaker 1: I'm a big fan of Yelsberg in general, and the
Speaker 1: Yelsberg light is that little bit lighter in fat.
Speaker 2: Overall, I'm like you, I've been in this for years.
Speaker 2: I remember putting this in my school lunch box and
Speaker 2: being the weird kid that ate the smelly Swiss cheese.
Speaker 1: Do you think it smells?
Speaker 2: Do you reckon? It smells well a little bit. Yeah,
Speaker 2: it's definitely stronger than like a cheddar or something, but
Speaker 2: it's delicious. I love Swiss cheese. I used to call
Speaker 2: it the holy cheese on the mouse cheese, and I
Speaker 2: was when I was younger, but you know, I recommend
Speaker 2: this for my clients as well. I think it adds
Speaker 2: a beautiful taste into something like you know a Turkish
Speaker 2: you know, turkey wrapp with sala in a bit of
Speaker 2: Yelsberg light or something, and I'm like you, I get
Speaker 2: the light varieties as well. It's just that slightly lower
Speaker 2: and calories and fat because I am a cheese lover
Speaker 2: and I would probably have about two serves a day
Speaker 2: of cheese on most occasions, so I do tend to
Speaker 2: go for a lower fat variety because my portions of
Speaker 2: cheese are more than what I would generally recommend for
Speaker 2: my clothes. I mean for that loss.
Speaker 1: And anyone who saw me twenty years ago, I remember
Speaker 1: how I always we've gone about the Yeldsburg life. But
Speaker 1: I will say, if you can find it on sale,
Speaker 1: you're going to save a bit of cash. And I
Speaker 1: would also say, coming into party platter season, that is
Speaker 1: a great cheese to include because you can roll it
Speaker 1: really easily. It looks great on a platter, and it's
Speaker 1: a lot lighter than the big chunks of cheddar that
Speaker 1: we have in a cube and often include. All rightly,
Speaker 1: and well, the last one is a new player actually,
Speaker 1: and I like it as well, and it's the Woolworth
Speaker 1: Swiss Light Cheese. Now it's very similar I guess you
Speaker 1: would say nutritionally to y Alsberg. But the reason I
Speaker 1: like it is it's got a good price point of
Speaker 1: five dollars for two hundred grams, So that's one of
Speaker 1: the cheapest that we've looked at, because as we've spoken about,
Speaker 1: it's one of the more expensive items in supermarket. It's
Speaker 1: got five health stars. Interestingly, whereas I think the others.
Speaker 1: I think the Beaker came in at four from memory,
Speaker 1: but you don't see a hot of food with five
Speaker 1: health stars very often as you do on this product.
Speaker 1: That's interesting. It's got forty percent less fat on the
Speaker 1: label and similar nutritionals as we would expect from a
Speaker 1: lighter cheese, about thirty grams of protein per serve just
Speaker 1: shive three hundred calories per hundred grams, I should say
Speaker 1: thirty grams of per hundred grams, about sixteen percent fat,
Speaker 1: eleven point five percent saturated, and again we don't have
Speaker 1: the numbers on the calcium, but we would assume it's
Speaker 1: close to two hundred milligrams per serve. But sodium is
Speaker 1: that bit lower, which is perhaps why it's tick the
Speaker 1: box on the Health Star ratings. It's coming in very
Speaker 1: low per serve at just one hundred milligrams, which is
Speaker 1: incredibly low for a cheese and hence, I yeah, I
Speaker 1: would say definitely that's a great choice for people with
Speaker 1: heart disease or blood pressure issues because not only is
Speaker 1: it less fat, it's got the flavor we've spoken about.
Speaker 1: It's still a twenty gram size serve, not a seventeen
Speaker 1: in the bigger range, and sodium is really low, like
Speaker 1: just one hundred milligrams per slice is incredibly low for
Speaker 1: a piece of cheese. It's sixty milligrams for the fifteen
Speaker 1: gram serve of Yelsberg Light. Oh, they're pretty similar across
Speaker 1: the board, actually about one hundred milligrams per serve on them.
Speaker 1: So it's a great choice. My clients actually told me
Speaker 1: about this cheese. I hadn't seen it. They've got a
Speaker 1: whole range in these kind of packs, but this is
Speaker 1: the only light one that I found. It's got regulars
Speaker 1: with cheese. You do have to check out and find
Speaker 1: the light one with the five health staff. But a
Speaker 1: great addition and a great budget friendly cheese choice to
Speaker 1: include frequently if you love it on your wraps or
Speaker 1: sandwiches or even with your breakfast as a really nutrient
Speaker 1: dense food that still tastes good for a bit less fat.
Speaker 2: This is on high rotation in my household. I buy it,
Speaker 2: use it, I recommend it. I love it. It's delicious.
Speaker 2: It is a lot more cost effective than the Alsberg one,
Speaker 2: and I think it's similar taste. If I'm being honest,
Speaker 2: I do think Elsberg does taste a little bit nicer,
Speaker 2: but from a budgeting perspective, I do often buy the
Speaker 2: wool worst one. I have just looked up the specs
Speaker 2: in terms of calcium, so one twenty gram slice has
Speaker 2: nearly two hundred milligram, so roughly between sort of twenty
Speaker 2: to thirty percent of the recommended calcium intake for most people.
Speaker 2: So as we would expect, it's got a good whack
Speaker 2: of calcium in there. So if you are someone who
Speaker 2: needs a little bit of a boost of calcium and
Speaker 2: you like your cheese, this one is a very good product.
Speaker 2: And yeah, I think it's it's something again big green
Speaker 2: light for me, Like it's rare that we review three
Speaker 2: products that we actually really like. But today I think
Speaker 2: you know, being cheese lovers, we really wanted to show
Speaker 2: our listeners which ones we go to you know, regularly,
Speaker 2: and really do recommend.
Speaker 1: True because you know, we know that things like Columium
Speaker 1: brea are a little bit heavier, and we don't want
Speaker 1: to bag out cheese in general. It's such a nutrient rich,
Speaker 1: fabulous whole food. But I do want to highlight that
Speaker 1: there are some good options that are that bit lighter,
Speaker 1: as I said, particularly coming into party season and platter season.
Speaker 1: So we will put photos all of those on our
Speaker 1: social media, on our Instagram feed and give them a
Speaker 1: go and let us know what you think. But thumbs
Speaker 1: up from us on all of those varieties, and you know,
Speaker 1: there's only a handful, but they're pretty good. And just
Speaker 1: as a final point, the other cheeses that I tend
Speaker 1: to go with with my clients, remember mozzarella is that
Speaker 1: a little bit lighter in fat as well, and you
Speaker 1: can find that in graded varieties, as is ricotta. Let's
Speaker 1: not forget Ricotta's really high in protein, it's a much
Speaker 1: lower in fat. It's delicious, it goes beautifully with toast
Speaker 1: and tomato, so don't forget your recotta as well. As
Speaker 1: another great slightly lighted cheese that has all the nutritional
Speaker 1: benefits of regular cheese for a bit less fat and calories.
Speaker 1: All right, well, that brings us to the end of
Speaker 1: the Nutrition Couch product review. If you haven't done so already,
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Speaker 1: news that's out there. Have a good week, got you
Speaker 1: guys next week. H