For generations of kids, the comfort food menu has included a grilled cheese sandwich with an optional bowl of tomato soup. Yet this dietary staple has gotten a bad reputation in many diets over the last decade or two.

In fact, cheese packs a powerful nutritional punch. It’s high in protein and calcium, along with phosphorus, magnesium, zinc, vitamin A, riboflavin, and vitamin B12. The amount of these vitamins and minerals—as well as fat, sugar, and sodium—varies with manufacturing and aging processes. That’s why the American Dietetic Association says that cheese, in moderation, is part of a healthful diet.

Cheese proteins have been shown to protect tooth enamel from decay, while calcium remineralizes damaged teeth—and delays osteoporosis-related bone loss. Milk fats such as conjugated linoleic acid limit the development of some cancers, heart disease, and high blood pressure.

In addition, hard cheeses such as cheddar are naturally low in lactose, a type of sugar found in milk. Many people who suffer gastrointestinal distress after eating other dairy foods can tolerate these cheeses.

Next time you’re looking for something to serve, take a new look at an old favorite.
 

Simple Cheese Plate INGREDIENTS 8 oz. chevre or other soft goat’s milk cheese 8 oz. Irish aged cheddar or other firm cow’s milk cheese 8 oz. Gorgonzola or other semi-soft sheep’s milk cheese ½ pound red seedless grapes ½ pound dates ½ pound mixed olives 8 oz. mango chutney 1 loaf fresh baguette, sliced into ¼-inch rounds Take cheese from refrigerator and let it reach room temperature, wrapped (about 1 hour before serving). Unwrap cheeses and evenly space them on a cutting board or platter, cutting sides out. Set out one knife or spoon per type of cheese. Place other ingredients into individual serving dishes. Serves 12. Nutritional information per serving: 414 calories, 18g fat, 6g saturated fat, 40mg cholesterol, 1,000mg sodium, 149mg potassium, 49g carbohydrates, 3g dietary fiber, 15g protein