If you love cheese but worry it has to be off limits, there is a more reassuring way to look at what is left on the holiday table. A recent Swedish study has even suggested that people who regularly eat higher fat cheeses like cheddar may have a lower risk of developing dementia. The bigger issue is not cheese itself, but the trendy sweet varieties mixed with fruit or chilli that can quietly add a lot of sugar. Traditional options, eaten with a bit of portion control, can bring calcium, protein, probiotics, and key vitamins to your plate.
Nutritionist Rhiannon Lambert has pointed out that cheese is not automatically bad for the heart, partly because the saturated fat comes packaged with calcium, protein, and fermented compounds that may affect how it is absorbed. She also highlights a French style of eating that keeps portions small and pairs cheese with fruit and whole grains instead of making it the main event. Speaking to the Daily Mail, Lambert shared a short list of popular cheeses that can fit more comfortably into a balanced routine. The trick is to treat them as flavour boosters rather than a free for all.
Cheddar earns a place because, beyond its familiar taste, it changes as it ages. Lambert notes that maturing can break down proteins into peptides that may support blood sugar control, and cheddar also provides iodine for thyroid function along with calcium, protein, and vitamin B12. Her portion guide is refreshingly practical, about 30 grams, roughly the size of a matchbox. For a smarter snack, she suggests pairing it with fibre rich choices like apples, grapes, or whole grain crackers.
Gouda is another crowd pleaser with a bonus for the gut. As a fermented cheese, it can contain helpful probiotics that support digestion, immunity, and even mood, with research suggesting certain microbes may reduce inflammation in the gut. Lambert also flags vitamin K2, especially in more mature gouda, for its role in bone and cardiovascular health. It is also a solid source of calcium and protein, making it a satisfying add on to meals.
For those watching calories, mozzarella is often an easier yes. It tends to be lower in sodium and saturated fat than many other cheeses, while still offering calcium and a gentler feel for some people’s digestion. Lambert recommends building a simple plate with tomatoes, basil, olive oil, or leafy greens so the cheese feels like part of a full meal. Hard cheeses like parmesan and pecorino also shine because they are nutrient dense, bringing concentrated calcium and protein plus phosphorus, vitamin K2, vitamins A and B12, and minerals like zinc and selenium, and parmesan is naturally lactose free thanks to long fermentation.
Ricotta and cottage cheese round out the list as softer, lighter options that still feel substantial. Ricotta is naturally lower in fat than many cheeses and provides calcium along with easily digested whey proteins, making it ideal on whole grain toast or with berries. Cottage cheese has surged in popularity and a 2025 study linked it to benefits for heart health, digestion, and body composition, while Lambert notes it is protein rich and relatively low in saturated fat. Both work best when you treat them as a base for fruit, toast, or salads rather than eating them straight from the tub.
What cheeses do you reach for when you want something tasty that still feels balanced? Share your favourites in the comments.
