Sodium J-curve: 3–5 g/day optimal (O'Donnell et al., NEJM 2014). Per 100 g: 176 kcal, 13.4 g protein, 1100 mg sodium. One serving can deliver a quarter of the daily sodium range.
How should I track Cheese spread, American or Cheddar cheese base, reduced fat?
Cheese spread, American or Cheddar cheese base, reduced fat is high in calcium. The best way to track Cheese spread, American or Cheddar cheese base, reduced fat is by weight, not volume. A 200 g serving of yogurt or cheese varies in density between brands and fat levels, so the same portion can differ by 20–40 calories. Research shows people underestimate calorie-dense dairy portions by up to 50% when eyeballing (Almiron-Roig et al., Appetite 2013). A kitchen scale keeps things honest. Also check whether the label lists values for the product as sold or as prepared — some powdered or concentrated dairy products show very different numbers once mixed.
