Cheese and Crackers

Cheese and Crackers

CHEESE AND CRACKERS

by Karmeen Kulkarni, M.S.,
R.D., C.D.E.

Need a quick snack to tide you over until your next

meal? Or are you looking for an easy-to-prepare appetizer

for your dinner guests? Spread some soft cheese on a cracker

and you have a simple cure for satisfying the munchies. But

what about the fat and calories? With the new

reduced-calorie and fat-free crackers and cheese spreads now

on the market, it is much easier to include these snacks in

a healthy meal plan. In this installment of "Supermarket

Smarts", we will give you all the information you need to

choose the crackers and cheese spreads that are best for

you.

All Cracked Up

Crackers are a versatile companion to dips, spreads,

soups, and salads. Or you can munch them without

embellishing them. Whatever your preference, you can find a

cracker to suit your taste and nutritional requirements.

They come in numerous flavors and run the gamut from

high-calorie, high-fat indulgences to low-fat,

health-conscious snacks.

The first point to keep in mind when you choose your

crackers is the serving size. Clearly, this is partially

dependent on the size of the cracker. But serving sizes

also vary considerably from one manufacturer to the next.

For instance, the serving size for a large flat bread, such

as Kavli Norwegian crispbread, is usually one cracker. But

a serving of small crackers, such as Ritz Bits, might

include eight to 12 crackers. And, of course, it isn't

always easy to limit yourself to just a few crackers, so you

need to consider how many servings you are actually going to

eat. And since most people snack on crackers between meals,

remember to factor the extra carbohydrate, calories, fat,

and salt into your meal plan for the day.

Finding Fiber

Many people think that they can increase the fiber in

their diet by choosing whole grain crackers. Unfortunately,

this is not the case. Unless the crackers are made from

100% whole wheat flour (it will be the first and only flour

listed), "whole grain" crackers can actually be made of a

processed multigrain, rye, or wheat flour. And the term

"stoned wheat" usually just refers to stone ground wheat

flour. It may sound rustic, but that doesn't make it whole

grain. The only way to verify that your cracker is really

made from whole grains is to read the label. Rest assured,

however, there are several authentic whole grain crackers,

made by companies such as "Health Valley" and "Barbara's".

And surprise: Nabisco's "Triscuits" are made from whole

wheat, too.

If you want to add some fiber to your diet, the thin

and very crunchy crackers labeled "flat breads" and

"crispbreads" provide the most. Brands such as "Kavli" and

"Wasa" provide two to four grams of fiber in a half-ounce

serving. Compared with saltines, which have only 0.3 grams

of fiber, flat breads are your best bet.

If you do choose to eat flat breads, pay attention to

the labels so you don't confuse them with "bread flats."

Bread flats are made from refined flour, with B vitamins and

iron added later. Since the grain and bran have been

removed, bread flats lack fiber, folic acid, pantothenic

acid, trace minerals, and vitamins B6 and E. Clearly, bread

flats are the nutritionally impoverished cousins of flat

breads.

The Grease Test

As is often the case, with the good comes the bad. In

crackers, the "bad" means varying amounts of fat. Your best

bet is to look for crackers that have no more than two grams

of fat per half-ounce serving. Check the ingredient list to

see the types of fats used. Steer clear of saturated fats,

such as lard, animal fats, palm oil, palm kernel oil, and

coconut vegetable oils. Avoid partially hydrogenated fats

as well, since they can raise cholesterol levels the same

way that saturated fats can. Watch for crackers that are

touted as "rich," "buttery," and "flaky," or are flavored

with meat or cheese. These are "red flags" for high calorie

and fat content. You can also check for a high fat content

using the "grease test." Do your hands feel greasy after

handling the crackers? Do the crackers leave a grease stain

on paper towels? If the answer is yes, you know those

crackers are high in fat. These tricks are especially

helpful if you are served crackers at a restaurant or a

party where you don't have access to the nutrition facts

panel.

Crackers do not have to be high in fat, however. You

can choose reduced-fat crackers that have at least 25% less

fat (about 2.5--3.5 fewer grams of fat per serving) than the

original versions. For example, per half-ounce serving,

Keebler's reduced-fat "Town House" crackers have only two

grams of fat, and their reduced-fat "Toasteds" have three

grams. Hain makes fat-free crackers in a variety of

flavors, such as onion and herb. These crackers stand apart

from others because they are made with organic whole wheat,

which translates into higher fiber and nutrient content.

The Salt Shake-Out

What about the sodium content of crackers? A single

serving rarely contains more than 200 milligrams of sodium,

which is not a significant amount unless you are on a

sodium-restricted diet. But if you add a salty cheese

spread or dip, or eat several servings, that sodium can add

up. As with fiber, you need to watch the terminology here.

The word "unsalted" doesn't necessarily mean that the

cracker is made with little or no salt. Rather, it can mean

salt was not sprinkled on top as a flavoring. Also, salt

may occur naturally in some of the ingredients. So the

cracker itself can still have well over 140 milligrams per

serving. According to The National Academy of Science, we

can safely eat 1100-3300 milligrams of sodium a day. A

single serving is well under that limit, but if you can eat

multiple servings, that salt can add up.

Say Cheese

Crackers are great on their own, or served with dips or

soups. But one of the most popular cracker partners is

cheese. Crackers with sliced cheese and cheese spreads are

a staple on hors d'oeuvre trays, and with good reason; these

tasty duos are quick and easy snacks. However, cheese can be

high in fat, so choose carefully.

Cheeses can be separated into two categories: natural

cheese and processed cheese. Natural cheeses, which were

showcased in the January/February 1993 issue of "Diabetes

Self-Management", are made from milk that has been allowed

to thicken. Examples include cheddar cheese and mozzarella.

Processed cheeses are blends of different cheeses that have

been pasteurized to lengthen their shelf life and treated

with gelatin thickeners to give them a smooth texture.

According to U.S. Government standards, processed cheeses

must contain at least 51% cheese, although they often

contain more. The remainder is made up of water, milk, skim

milk, buttermilk, powdered milk, or whey. Cheese spreads

come in nearly every shape and flavor, from tubs of herbed

cheese to blocks of cheese with bacon.

The nutritional profiles of cheese spreads can vary

widely. A serving of cheese spread is generally about one

ounce, which translates into two tablespoons, or enough for

two to four crackers. But that measurement assumes you

don't spread the cheese on too thickly. Keep in mind, too,

that you need to account for crackers.

Cheese spreads tend to be high in sodium. For example,

Kraft's "American Cheese with Bacon" has 560 milligrams of

sodium and "Old English's Sharp Cheese Spread" has 480

milligrams. Even Weight Watchers' port wine cheese, which

has 70 calories and three grams of fat, has a hefty 190

milligrams of sodium. But you can find low-salt versions of

several spreads. Kraft's "American Cheese With Jalapeno

Pepper" has 95 milligrams and their pineapple cheese spread

has only 75 milligrams.

The Good, the Bad, and the Fatty

The calorie and fat contents also vary; although some

spreads have quite a high fat and calorie content, several

manufacturers make healthier low-fat versions. On average,

cheese spreads have 70-110 calories per ounce. This may not

seem like a lot, but team that ounce of spread with four

crackers and you'll suddenly find yourself eating 160-200

calories.

The fat content of cheese spreads ranges
from three to nine grams of fat per ounce. Some spreads get a significant amount
of their calories from fat. For example, an ounce of Sargento Cracker Snacks'
"American Cheese with Pimiento" has nine grams of fat and 110 calories.
This means 74% of the calories come from fat--a hefty sum for the fat-conscious.
And watch out for saturated fat: Land O'Lakes Golden Velvet cheese spread has
six grams of total fat and four grams of saturated fat, meaning 66% of the total
fat is saturated.

If it sounds as though the fat content will keep cheese

spreads off limits, take heart. Several companies do make

heart-healthy versions. For instance, Kraft has a line

called "Healthy Favorites" that has 50% less fat than

Kraft's regular counterparts. These products have three to

five grams of fat per ounce, with varying amounts of sodium.

Healthy Choice makes a cheese spread with zero grams of fat

per ounce; however, it has 390 milligrams of sodium. As a

general rule, as the fat content decreases, the sodium

content increases. So, choose your cheese spread according

to your individual health concerns.

Crackers and cheese spreads are delicious and easy

snacks. Although these munchies can be high in fat and extra

calories, you can now pick from many healthier options.

Just choose wisely, and you'll have many great combinations

to work into your meal plan and enjoy.

(Note: This article appeared in
"Diabetes Self Management", November/December 1995. Reprinted with
permission.)