We understand that it's difficult to stay abreast of the most topical nutritional information. To make your job a little easier, Crystal Farms has highlighted health information that pertains to cheese, butter, margarine, bread and eggs.

Cheese can be a great tasting component of your diet. The new Dietary Guidelines for Americans issued by the FDA has increased the recommended consumption of fat-free or low-fat milk or equivalent milk products from 2 cups to 3 cups every day. Most cheese is a good source of calcium, plus it supplies essential nutrients like riboflavin, phosphorous, zinc and Vitamins A and B12. Cheese is also a great way to meet your daily protein requirements. In fact, a one-ounce slice of cheese provides the same amount of protein as two tablespoons of peanut butter - with fewer calories.

The National Osteoporosis Foundation says that 34 million Americans are at risk for osteoporosis, but that a balanced diet rich in calcium and Vitamin D can help prevent it. Recent studies also indicate calcium may help regulate blood pressure and reduce the risk of colon cancer and hypertension. A one-ounce slice of cheese can provide 20-25% of your daily recommended amount of calcium.

There is no reason to avoid cheese, even if you are lactose intolerant. In fact, most cheese has little or no lactose.

For more information on cheese and dairy products please visit www.ilovecheese.com and www.nationaldairycouncil.org.

The Nutrition Facts label is found on every food item and provides a wealth of information. It's in a distinctive easy-to-read format that allows you to quickly find the information you need to make informed healthful choices.

1. SERVING SIZE
The first place to start when you look at Nutrition Facts is the serving size and the number of servings in the package. Serving sizes are standardized to make it easier to compare similar foods. In this example, the serving size is 1 slice followed by the metric amount e.g. the number of grams.

2. CALORIES
Calories provide a measure of how much energy you get from a serving of this food. It also tells you how much of the calories are derived from Fat.

3. FAT*
Though the name Fat makes it sound like something you shouldn't eat, fat is actually an important part of your diet. This tells you the total fat grams in one serving, and breakdown of the types of fat grams. Though there are several types of fats, the FDA only requires the labeling of Saturated Fat and Trans Fat.

4. CHOLESTEROL*
This tells you the total grams of Cholesterol. As cheese is produced from milk which contains Saturated Fat, cholesterol is an inherent component in cheese.

5. SODIUM*
Sodium is an essential mineral and helps provide flavor to food.

*These nutrients are ones Americans generally eat in adequate amounts, or even too much. Health experts recommend that you keep your intake of saturated fats, trans fat, cholesterol, and sodium as low as possible as part of a nutritionally balanced diet.

6. CARBOHYDRATES
Carbohydrates provide the body with the fuel it needs for physical activity. It comes in a variety of forms, and the most common are Dietary Fiber and Sugars.

7. PROTEIN
Proteins are the basic building blocks of the human body. They help build muscles, blood, skin, hair, nails and internal organs.

8. OTHER NUTRIENTS
There are many nutrients found in the food we eat, but the FDA only requires the labeling of Vitamin A, Vitamin C, Calcium, and Iron. Eating enough of these nutrients can improve your health and help reduce the risk of some diseases and conditions. For example, eating foods rich in Calcium may reduce the risk of Osteoporosis, a condition that results in brittle bones as one ages.

9. FOOTNOTE
Note the * used after the heading "% Daily Value" on the Nutrition Facts label. It refers to this footnote and tells you the "% Daily Value based on a 2,000 calorie diet". Since this is the FDA recommended dietary advice for all Americans, and not about a specific food product, the % Daily Values is the same on all food products. (This footnote may not be on the label if the size of the package is too small).

SOURCE: US Food and Drug Administration. For a complete and comprehensive guide to the Nutrition Facts label, visit the US Food and Drug Administration website (www.cfsan.fda.gov/~dms/foodlab.html) or www.mypyramid.gov.

Dietary Guidelines for Americans has been published jointly every 5 years since 1980 by the Department of Health and Human Services (HHS) and the Department of Agriculture (USDA). The Guidelines provide authoritative advice for people two years and older about how good dietary habits can promote health and reduce risk for major chronic diseases. They serve as the basis for Federal food and nutrition education programs.

Dietary Guidelines for Americans Recommendations for food groups:

• Consume a sufficient amount of fruits and vegetables while staying within energy needs. Two cups of fruit and 21/2 cups of vegetables per day are recommended for a reference 2,000-calorie intake, with higher or lower amounts depending on the calorie level.
• Choose a variety of fruits and vegetables each day. In particular, select from all five vegetable subgroups (dark green, orange, legumes, starchy vegetables, and other vegetables) several times a week.
• Consume 3 or more ounce-equivalents of whole-grain products per day, with the rest of the recommended grains coming from enriched or whole-grain products. In general, at least half the grains should come from whole grains.
• Consume 3 cups per day of fat-free or low-fat milk or equivalent milk products.

To learn more: Dietary Guidelines for Americans - 2005

The Food and Drug Administration has required that saturated fat and dietary cholesterol be listed on food labels since 1993. With trans fat added to the Nutrition Facts panel, you know how much of all three--saturated fat, trans fat, and cholesterol--are in the foods you choose. Identifying saturated fat, trans fat, and cholesterol on the food label gives you information you need to make food choices that help reduce the risk of coronary heart disease.

What is Trans Fat?

Trans fat is made when manufacturers add hydrogen to vegetable oil--a process called hydrogenation. Hydrogenation increases the shelf life and flavor stability of foods containing these fats.

Trans fat can be found in vegetable shortenings, some margarines, crackers, cookies, snack foods, and other foods made with or fried in partially hydrogenated oils. Unlike other fats, the majority of trans fat is formed when food manufacturers turn liquid oils into solid fats like shortening and hard margarine. A small amount of trans fat is found naturally, primarily in dairy products, some meat, and other animal-based foods.

Are All Fats the Same?

No. Fat is a major source of energy for the body and aids in the absorption of vitamins A, D, E, and K, and carotenoids. Both animal- and plant-derived food products contain fat, and when eaten in moderation, fat is important for proper growth, development, and maintenance of good health. As a food ingredient, fat provides taste, consistency, and stability and helps you feel full. In addition, parents should be aware that fats are an especially important source of calories and nutrients for infants and toddlers (up to 2 years of age), who have the highest energy needs per unit of body weight of any age group.

What Can You Do About Saturated Fat, Trans Fat, and Cholesterol?

Try to choose the food with the lower amounts of saturated fat, trans fat, and cholesterol. Health experts suggest that you keep your intake of saturated fat, trans fat, and cholesterol as low as possible while consuming a nutritionally adequate diet. However, eliminating these three components entirely from your diet is not practical because they are unavoidable in ordinary diets.

For more information on Trans fat please visit the FDA website Revealing Trans Fats (www.cfsan.fda.gov/~dms/fdatrans.html)

Some cheese are made with low or reduced fat milk resulting in a lower fat content than regular cheese. Crystal Farms has a number of reduced fat cheese such as Cheddar, Mozzarella and Marble Jack shreds; Cheddar, Colby and Marble Jack chunks; 2% American Singles slices; Part Skim and Fat Free Ricotta and Neufchatel. Try several of these varieties and discover your favorite.