Cheese is tricky! It can count different ways when you're on the Optavia 5&1 Program. Here are some guidelines on cheese and dairy options.
Cheese is considered many things: fat, protein, and dairy. On the Optimal Living 5&1 Plan, you can work cheese and dairy into the plan as a condiment, a healthy fat, or as part of your Lean.
Cheese and Dairy as a Lean:
- 1.5 cups (12 oz) 1% cottage cheese = 1 Leanest serving (2 healthy fat servings needed)
- 1.5 cups (12 oz) 2% cottage cheese = 1 Leaner serving (1 healthy fat serving needed)
- 12 oz. non-fat (0%) plain Greek yogurt (<15g carb per 12 oz.) = 1 Leanest (2 healthy fat servings needed)
- 12 oz. low-fat (2%) plain Greek yogurt (<15g carb per 12 oz.) = 1 Leaner (1 healthy fat serving needed)
- 6 ounces (1.5 cups shredded) low-fat cheese (1.5 gram fat/oz) = 1 Leaner serving (1 healthy fat serving needed)
- 4 ounces (1 cup shredded) reduced-fat or part-skim cheese (3-6 grams fat/oz) = 1 Lean serving (no healthy fat serving needed)
- 8 oz. (1 cup) part-skim ricotta cheese (2-3 grams fat/oz.) = 1 Lean (no healthy fat serving needed)
- 1 wheel (1 oz) Babybel light or Babybel mozzarella wheel = 1 oz protein
- 1 wedge of Original Swiss Laughing Cow
- 1 original Babybel
- 1 tablespoon regular cream cheese
- 2 tablespoons low-fat cream cheese
- Milks
- 2 cups Almond (refrigerated, unsweetened original or unsweetened vanilla)
- 2 cups Cashew (refrigerated, unsweetened original or unsweetened vanilla)
- 2 tablespoons Coconut (canned, regular)
- 0.25 cups Coconut (canned, light)
- 1 cup Coconut (refrigerated, unsweetened original or unsweetened vanilla)
- 0.5 tablespoon Margarine (regular)
- 1 tablespoon Margarine (reduced-fat)
- 0.5 tablespoon Mayonnaise (regular)
- 1.5 tablespoon Mayonnaise (light)
- 1 tablespoon Mayonnaise (reduced-fat with olive oil)
- 0.5 tablespoon Butter
- 3 tablespoons Cream (half & half)
- 2 tablespoons Sour cream
Cheese and Dairy as a Condiment:
- 1 tablespoon low-fat cream cheese
- 0.5 tablespoon regular cream cheese
- 1 tablespoon regular blue cheese, feta cheese, parmesan cheese (grated or shredded)
- 2 tablespoons light blue cheese, feta cheese, parmesan cheese (grated or shredded)
- 1 wedge Laughing Cow spreadable cheese (any flavor other than Original Swiss, including Light versions)
- 0.5 teaspoon Butter Buds®
- 0.5 teaspoon Cream substitute (liquid or powdered, regular)
- 1 teaspoon Cream substitute (liquid or powdered, sugar-free)
- 2 tablespoons Greek yogurt (plain, nonfat or low-fat)
- 1 tablespoon Sour Cream (regular or light)
- 1 tablespoon Whipped Topping (Cool Whip®)
- 2 tablespoons Whipped Topping (pressurized, Reddi-whip®)
- Milks:
- 1 cup Almond (refrigerated, unsweetened original or unsweetened vanilla)
- 1 cup Cashew (refrigerated, unsweetened original or unsweetened vanilla)
- 1 tablespoon Coconut (canned, regular)
- 2 tablespoons Coconut (canned, light)
- 0.5 cup Coconut (refrigerated, unsweetened original or unsweetened vanilla)
- 1 tablespoon Cow milk (unflavored)
- 1 tablespoon Rice (unsweetened)
- 2 tablespoons Soy (unsweetened)
*Mayonnaise is not a dairy item, but is sometimes used in substitutions so it is included above.
How do I count Coffee Creamer?
We do not have a particular brand of creamer that we recommend, but you may use any creamer that fits either of the guidelines below, and count it accordingly:
Healthy Fat:
4- 6 grams fat
45-60 calories
< 5 grams carbohydrates
Condiment:
< 30 calories
< 1 g of carbohydrates
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