You can enjoy cheese without overdoing it, as in this Tomato and Mozzarella Rice.

RODALE NEWS, EMMAUS, PA—A recent New York Times article shone a spotlight on two conflicting messages the U.S. Department of Agriculture (USDA) is sending regarding cheese consumption. Here’s the disturbing doubletalk: On the one hand, the government warns against consuming too much fat—which is not easy, considering how much high-fat food is available almost everywhere we look. But at the same time that the USDA is trying to get fatty food off America's plates, the agency has been helping fast-food chains like Domino's and Taco Bell aggressively market their super-cheesy menu items.

Maybe the government can't balance fat fear and cheese love, but it is possible for cheese lovers to pursue their passion without sacrificing health. It turns out that cooking with a small amount of great-tasting cheese can be compatible with a healthy diet, says Anne Underwood, nutrition director at Prevention magazine. Here's her advice for making more sensible cheese choices, plus some healthy, easy cheese recipes that are sure to satisfy:

First, watch your portions."A serving size of cheese is one ounce—the size of two dominoes,” says Underwood. Keep that image in the back of your mind as you’re making sandwiches or snacking from that cheese tray at a holiday party.

Shred before topping. Another insider tidbit from Underwood: “Dieticians recommend using pre-shredded cheese when topping a dish with melted cheese—you’ll tend to use less.” Since blocks of cheese are generally more economical, try shredding cheese yourself, and then storing it in a resealable plastic bag in the fridge until you need it for a recipe or salad. Two tips: Before you shred, spray the grater very lightly with cooking spray to help the cheese slide off more easily. Cheese shreds more cleanly when it is well-chilled, so keep it refrigerated until just before shredding time.

Choose choice cheeses. Which cheeses should you stock up on? Fresh mozzarella is lower in calories than others because it has more moisture, and has a nice balance of protein and fat, says Underwood. Small amounts of strongly flavored blue cheese, goat cheese, and Parmesan cheese go a long way, allowing you to eat less. You can save calories with reduced-fat cheeses, but avoid fat-free cheese, as they tend to be unsatisfying (tempting you to pile on more of it). Reduced-fat Swiss and Jarlsberg are still buttery and delicious, and reduced-fat cheddar and part-skim mozzarella can stand in for the full-fat versions in most recipes.