Cheese! That doesn’t just make you smile when you say it for pictures, it also makes you smile when eating it. Cheese isn’t just food; it’s a celebration. It’s the creamy foundation of favorite recipes, the finishing touch to a perfect meal, and for many, a small but satisfying pleasure in the everyday. It’s a beloved and versatile food, enjoyed in many forms, from melted on pizza to sliced for sandwiches. Whether it’s a casual charcuterie and wine night with friends or the comforting stretch of mozzarella on a homemade lasagna, cheese has a way of elevating life’s little moments.

But there’s so much more to this beloved dairy treat than its delicious taste.

“Cheese is nutritious, filling, delicious, diverse and easy to bring along with you,” said Sandra Arévalo, MPH, RDN, CDN, CLC, CDCES, FAND, spokesperson for the Academy of Nutrition and Dietetics.

From its ancient origins to its role in modern cuisine, the story of cheese is as rich as its flavor. And for dietitians and health and wellness professionals, understanding the nutritional profile of different cheeses, their health benefits, alternatives for lactose intolerance, what brands to recommend and how to promote cheese in a retail setting is essential to guiding clients in making informed, balanced choices. Dive in and discover how cheese can fit into any healthy lifestyle while keeping taste at the forefront.

All about cheese

Cheese is a versatile dairy product, created through the coagulation of casein, a milk protein, resulting in a wide variety of flavors, textures and forms. The process typically involves acidifying milk and adding enzymes, which cause the milk to curdle into solid curds and liquid whey. The curds are then pressed to form cheese, with additional elements like bacteria, molds, herbs and spices sometimes contributing to the flavor. More than a thousand types of cheese exist, varying based on factors like milk source, butterfat content and the aging process. The product’s portability, long shelf life and nutritional value make it widely valued. U.S. daily cheese consumption more than doubled from 1981 to 2021, according to loss-adjusted food availability data from the USDA Economic Research Service.

The origins of cheese date back to ancient times, with evidence of cheesemaking found as early as 5500 BCE in Poland. Its discovery is believed to have been accidental, possibly through the storage of milk in animal stomachs, where enzymes in the stomach lining would naturally curdle the milk. Over time, cheesemaking techniques evolved and by the Roman Empire, it had become a refined craft, with cheese being a staple in daily diets.

Cheese gained popularity in modern times, spreading from Europe to other parts of the world, largely due to European colonialism and the influence of Euro-American culture. The first cheese factories were established in the 19th century, marking the beginning of industrial cheesemaking. Today, cheese is mass-produced and widely available, with the U.S. leading global production. While traditionally an artisanal food, advancements in microbiology and production techniques have standardized cheese production, making it a major global industry.

Nutritional information

Cheese is considered a whole food, meaning it’s minimally processed and close to its natural form.

“It provides calcium, vitamin D and protein. These are all essential nutrients,” Arévalo said. “(Clients can get) strong bones and muscles due to the calcium and vitamin D content.”

Different types of cheese offer varying nutrients, but most contain protein, calcium, vitamins A, B12, D, K and zinc, according to WebMD. The nutrition profile changes based on the type and amount of cheese consumed. For example:

American cheese (1 ounce): 104 calories, 5g protein, 9g fat (5g saturated), 293mg calcium, 468mg sodium.
Brie (1 ounce): 95 calories, 6g protein, 8g fat, 150mg calcium, 180mg sodium.
Feta (1 ounce): 75 calories, 5g protein, 6g fat, 140mg calcium, 323mg sodium.

Health benefits

Bone and muscle health: Cheese is rich in calcium and protein, which are vital for strong bones and muscles.
Lower inflammation: The conjugated linoleic acid (CLA) in cheese may help reduce inflammation and support heart health.
Lower blood pressure: Low-fat, low-sodium cheeses can help manage blood pressure when consumed in moderation.
Blood vessel and brain health: Cheese contains antioxidants like glutathione, which may protect blood vessels and support brain function.
Gut health: Fermented cheeses may offer probiotics that improve gut health.

Potential risks

Cheese can trigger allergic reactions in people sensitive to casein or lactose, leading to digestive issues like bloating and diarrhea. High amounts of saturated fat and sodium in some cheeses can contribute to heart disease, diabetes and high blood pressure if consumed excessively.

Lactose intolerance

Lactose intolerance is a digestive condition where the body cannot properly digest lactose, the sugar found in milk and dairy products, according to John Hopkins Medicine. This happens when the small intestine doesn’t produce enough lactase, the enzyme needed to break down lactose. As a result, undigested lactose moves into the colon, where it ferments, causing symptoms such as bloating, gas, diarrhea and stomach pain.

It often runs in families, with symptoms commonly appearing during adolescence or adulthood. Sometimes lactose intolerance develops after the small intestine is damaged by an illness or infection. Premature babies may have temporary lactose intolerance. In very rare cases, babies are born without the ability to produce lactase at all.

Symptoms typically appear 30 minutes to two hours after consuming foods with lactose and may include abdominal cramps, bloating, diarrhea, gas and nausea. Doctors can diagnose lactose intolerance through several tests: measuring blood glucose after consuming lactose to check how well it is absorbed, checking hydrogen levels in the breath after consuming lactose, indicating malabsorption and testing stool acidity in infants and young children to detect undigested lactose. Doctors can also offer guidance and help create a plan to control symptoms — especially when managing symptoms becomes difficult or consumers experience significant discomfort.

While there is no cure, symptoms can be managed by helping clients adjust their diet. Clients can try introducing small amounts of lactose to see what their body can tolerate. Eating dairy with other foods can also reduce symptoms. Hard cheeses and yogurt often contain less lactose. Clients should also look for lactose-free milk and dairy products, which have lactase added to aid digestion. For those seeking alternatives, vegan cheeses made from soy, almonds or cashews are an option. Fat-free cheese is also an option for those looking to limit fat intake. Clients should check labels for added sodium or other unhealthy ingredients. Doctors can also help answer questions about lactase pills or drops to help digest lactose when consuming dairy.

Even with lactose intolerance, it’s important to ensure clients are getting enough calcium and vitamin D, which are vital for bone health. Alternatives to dairy include: lactose-free milk products, non-dairy milk (almond, soy, oat milk) and calcium supplements. Children with lactose intolerance need extra care to ensure they get enough calcium for bone growth, so consulting with you, the dietitian, or a doctor, is essential.

Arévalo added that for many clients who are lactose intolerant, tolerance can improve starting with eating a small piece daily and growing the servings every 2-3 days until they can tolerate a full portion.

Vegetarian and vegan-friendly cheese

Certain cheeses are not suitable for vegetarians due to the use of animal rennet, derived from calf stomachs, which is used to curdle milk. However, there are alternatives:

Microbial rennet is produced from fungi, mold or yeast.
Vegetable rennet can be made from plants like figs or thistles.
Fermentation-produced chymosin is a genetically modified version used in many cheeses today.

To ensure a particular cheese fits your clients’ dietary needs, have them check labels for ingredients like “vegetable rennet” or plant-based options like soy or nut-based cheeses.

Low-fat cheese

Cheese can be high in saturated fat and cholesterol, which increases the risk of heart disease and high cholesterol, according to Verywell Health. There are several cheeses that are lower in fat and cholesterol, making them better choices for a heart-healthy diet. The FDA defines low-fat cheese as containing no more than 1 gram of saturated fat per serving. Choosing these cheeses can help your clients manage their daily intake of saturated fat, which the American Heart Association recommends limiting to 13 grams per day for a 2,000-calorie diet.

“Low fat cheese provides the same benefits of regular cheese with less bad fats,” Arévalo said.

Here are some popular cheeses that can be found in low-fat or fat-free varieties:

Cottage cheese: Naturally low in fat, with about 1.4 grams of saturated fat per half-cup serving.
Ricotta cheese (part-skim): Lower in saturated fat compared to full-fat ricotta, with about 2 grams of saturated fat per half-cup serving.
Mozzarella (part-skim): Contains about 2.9 grams of saturated fat per ounce.
Feta: While traditionally high in fat, reduced-fat versions are available and contain about 1.2 grams of saturated fat per ounce.
Swiss (low-fat): Contains less saturated fat than cheddar and American cheeses, with 1.5 grams of saturated fat per ounce.
Parmesan (grated): Aged cheeses like Parmesan are more flavorful, so smaller amounts go a long way. Low-fat versions are available with about 1 gram of saturated fat per tablespoon.

Other tactics for adhering to a low-fat or low-cholesterol diet include using smaller portions and maximizing flavor. Clients can reduce the amount of cheese in their meals. For example, instead of three slices on a sandwich, they can try using just one. They can also opt for strong-flavored cheeses like parmesan or blue cheese. A small amount can provide a big flavor, reducing the need for larger portions.

Which brands to recommend

Dietitians can recommend cheese brands to their clients by considering individual dietary needs, preferences, budget and personal taste, while also factoring in recipe requirements and sourcing practices. For clients seeking lower-fat or reduced-sodium options, brands that offer lighter versions of traditional cheeses may be ideal. Meanwhile, those focusing on sustainable or organic eating can explore brands known for ethical farming and sourcing practices. Dietitians can also guide clients toward lactose-free or plant-based cheese alternatives based on digestive sensitivities.

Tasting Table compiled and ranked a list of 15 popular cheese brands by surveying grocery stores, online cheese lovers and reviews. The ranking was based on various qualities such as taste, texture, variety, meltiness and sourcing. Cheeses were sampled both on their own and in recipes, evaluating taste, texture, flavor and the brands’ farming and sourcing practices. The lower-ranked brands were noted for being satisfactory in recipes but lacked the snacking appeal and depth of flavor found in the top choices.

Promoting cheese

Retail dietitians can effectively promote cheese in-store through a variety of strategies that engage customers, educate them about the nutritional benefits of cheese and enhance their overall shopping experience.

Conduct tasting events

Retail dietitians can offer tastings of different cheeses to allow customers to experience various flavors and textures. Try pairing cheeses with complementary foods like fruits, nuts or crackers to enhance the tasting experience. You can also organize themed events, such as “Cheese from Around the World” or “Pairing Cheese with Wine,” to create excitement and draw in crowds. There are special “holidays” dedicated to cheese and cheese-related activities you can take advantage of one such as National Moldy Cheese Day on Oct. 9, a day to celebrate and appreciate cheeses with molds like blue cheese or Brie or National Cheese Curd Day on Oct 15. National Today has a list of cheese-related holidays.

Displays and stations

Create informative signage near the cheese section that highlights the health benefits of cheese, suggested pairings and usage tips. You can try providing recipe cards featuring cheese as an ingredient, making it easy for customers to envision how they can use it in their cooking. Promote specialty cheeses that may not be widely known, highlighting their flavors origins and uses. This can intrigue customers and encourage them to try new products.

Set up interactive stations where customers can learn about the cheese-making process, the difference between various types of cheese or even how to properly store cheese. One other idea — while maybe more unique — is to host cheese-themed competitions, like a cheese platter design contest, where customers can showcase their creativity.

Educational workshops

Host workshops focusing on the health benefits of cheese, including its role in a balanced diet, protein content and calcium source. You can also show customers how to incorporate cheese into healthy recipes. This can include simple snacks, meals or even cheese platters.

Collaborate with local cheese producers

Try featuring local cheese producers in-store, showcasing their products and telling their stories. This can create a community connection and encourage customers to try local options. Arrange meet-and-greet events with local cheesemakers to foster interest and provide customers with a deeper appreciation of the products.

Utilize social media and marketing

Promote in-store cheese events on social media and share photos and recipes using cheese to create buzz. Try sending newsletters featuring cheese-related tips, health information and upcoming events to your customer base. You can also create guides for pairing cheeses with various foods and beverages, such as wines, fruits and crackers. This can enhance the customer’s experience and encourage them to purchase more products.

In conclusion, cheese remains a timeless delight and an essential part of modern diets. From its deep-rooted history to its evolving nutritional benefits, cheese is more than just a versatile food — it’s a source of pleasure, nourishment and culinary inspiration. Whether guiding clients through lactose intolerance, offering low-fat alternatives or organizing creative retail promotions, dietitians and health and wellness professionals have endless opportunities to integrate cheese into balanced lifestyles. By celebrating cheese in all its forms, we honor its rich tradition and inspire evened enjoyment.