| per oz (28g) | Calories | Fat Grams |
|---|
| Cream Cheese Low Fat | 47 | 3.7 |
| Cream Cheese Extra Lite | 30 | 1.2 |
| Low Fat Cottage Cheese | 20 | 0.4 |
Cheese is good source of calcium and to have the right amount of calcium in your diet, drink three glasses of low-fat or fat-free milk every day, or have eight ounces of fat-free yogurt and 2-3 ounces of low-fat cheese each day.
Despite the high nutritional content of cheese, most people – especially those with a weight or cholesterol problem – should use it as an occasional treat or garnish rather than as a staple food. As in most cases however, moderation is the key.
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2 cups 1% fat or nonfat small-curd cottage cheese
1/4 cup skim milk
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