Goat cheese lower in fat, calories than many other cheeses

NUTRITION WISE

| Friday, April 11, 2008 5:44 PM PDT ∞

Q: How do the fat and calories in goat cheese compare with other cheeses?

A: On average, you can expect to consume about 100 calories and 8 or 9 grams of fat per ounce of cheese. But soft goat cheese, with a texture like cream cheese yet a more pronounced flavor, is lower in fat and calories than other cheeses. An ounce of goat cheese provides only 80 calories and 6 grams of fat. It is comparable in fat content to reduced-fat (light) cream cheese. Low-fat varieties are also available with only 45 calories and 3 grams of fat per ounce.

Semi-soft goat cheese is a bit more concentrated in fat and calories. Be particularly cautious of “triple cream” goat cheese, which has a whopping 150 calories and 15 grams of fat per ounce. Also, keep in mind that a little goes a long way with goat cheese. Because of its unique flavor, just one or two tablespoons is all that is needed to add sparkle to a salad, roasted vegetables or pasta entree.

Q: If I do yoga every day, is that enough exercise to keep me healthy?

A: Yoga increases flexibility, improves muscle tone, relieves stress and helps with certain types of pain management. Depending on the type of yoga you practice and your health goals, it may or may not offer all the strength-building exercise you need to maintain body muscle.

Also note that fitness experts point to power or astanga yoga as only offering a true aerobic workout. If you practice milder forms of yoga and don’t have other opportunities throughout the week to get your heart rate up, adding aerobic activities like brisk walking, swimming or biking may be a good idea.

Q: Is it true that pregnant women are more vulnerable to food poisoning?

A: Yes, pregnancy-associated changes in immune function place expectant mothers at greater risk for certain types of food-borne illness. Listeriosis risk (from the bacterium L. monocytogenes) increases 17-fold during pregnancy. To prevent infection, pregnant women are urged to avoid cold smoked fish, including lox, and soft cheeses like brie and feta. Harder cheeses like cheddar and mozzarella are not dangerous. It is also important to avoid hot dogs and lunch meats as well, unless they are reheated to steaming hot (165 degrees) to ensure the bacterium is destroyed.

Second, although pregnant women are no more susceptible to salmonella infection than most healthy adults, if exposed to the bacteria, the mother can pass it to the baby, causing serious problems. For this reason, pregnant women are advised to eat only dairy products that have been pasteurized and to avoid eating foods with eggs that are raw or undercooked (white and yolk should both be firm).

Finally, changes in immune function make pregnant women more susceptible to toxoplasmosis from a parasite infection. Besides the oft-heard warnings about staying clear of cat litter boxes, it is also important to avoid handling pets while preparing food, to cook meat adequately and to wash fruits and vegetables thoroughly.

Karen Collins is a dietitian who writes for the American Institute for Cancer Research. Visit www.aicr.org.