A protein breakfast cuts lunch by 22% (Vander Wal et al., J Am Coll Nutr 2005). Per 100 g: 374 kcal, 28.4 g protein, 27.4 g fat. A 30 g slice of cheese is a meaningful protein snack.
How should I track Swiss Cheese, low sodium?
Swiss Cheese, low sodium is high in calcium. The best way to track Swiss Cheese, low sodium 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.
