Cheese really can be part of a healthy lifestyle

Good news if you love cheese -- you don't need to resort to rubbery fat-free varieties to maintain your healthy diet.

As with so many foods, fat equals flavor in cheese. It also gives it a creamy texture and ability to melt. But not all cheeses are equal.

There are plenty of reduced-fat, low-fat and nonfat cheeses on the market; some are good, many are not.

There also is plenty of variation between full-fat cheeses; some are naturally higher or lower in fat.

First, the terminology. To be labeled low-fat, a cheese must have 3 grams of fat or less per serving.

Reduced-fat cheeses must have at least 25 percent less fat than the full-fat version. Fat-free cheese must have less than .5 gram of fat in a 1-ounce serving.

For eating cheese on its own, stick with full-fat cheeses, which have the best taste and texture.

Cheeses that are naturally lower in fat include Neufchatel (light cream cheese), part-skim mozzarella, farmers cheese and most soft goat cheeses.

Harder cheeses such as Swiss, Cheddar, Muenster and Parmesan tend to be higher in fat.

For cooking, low-fat cheeses usually work well enough, though they won't melt as well as full-fat varieties. There are many good low-fat versions of Cheddar, Monterey Jack and Swiss cheeses.

But keep in mind that even these cheeses can have melting issues. And making sauces with them can be difficult because they tend to break down and get grainy rather than creamy.

Fat-free cheeses should be avoided. Most have horrible flavor and texture and are difficult to cook with.

Cheeses that are notable for their creaminess, such a most blue cheese and soft cheeses such as brie and Camembert, are best enjoyed in their full-fat versions.

An excellent way to get the best of all worlds is to blend reduced-fat cheeses with more flavorful full-fat varieties. This is most easily done with shredded cheeses. Try substituting a half to two-thirds of full-fat cheese with a reduced-fat version.