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Tuesday, November 17, 2020

Cheese and Dairy on Optavia - How does it count?

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. 

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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
Cheese and Dairy as a Healthy Fat:

  • 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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