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“Ever heard the stereotype of body builders eating bowl after bowl of cottage cheese? There’s a good reason for that,” White says. A half-cup of cottage cheese contains 15 grams of filling, muscle-building protein. Also, in a 2014 BJM Open study of 612 cheeses, it was found to be the lowest-sodium variety. As a rule of thumb, cheeses that are soft and less aged tend to be low in sodium. For More Details best explainer videos

Like you needed an excuse to never eat singles again: Many of the “cheeses” in your dairy aisle aren’t even technically cheese. Check the label. You’ll probably either read “pasteurized process cheese,” which, phew, means it’s 100 percent cheese; “pasteurized process cheese food,” which means it is at least 51 percent cheese; or “pasteurized process cheese product,” which means it is less than 51 percent cheese, White explains. The rest? Often emulsifiers, vegetable oils, and additives that earn processed foods their generally horrible health rap. For More Details example case study