Did you know the grilled cheese first appeared on the scene in the 1920s?  Originally made with Wonder bread and American cheese, today our grilled cheeses are somewhat of a masterpiece.  From the countless bread options to the large selection of cheese, this sandwich can range from plain jane to gourmet!  However, with all those new options also comes a potential nutrition disaster.  It’s estimated that a typical grilled cheese could easily contain 670 calories and 46 grams of fat!  So, we must be mindful when creating our grilled cheese masterpiece.

To avoid a nutrition disaster, here are a few simple tips to keep your grilled cheese on the healthier side:

1. Choose Whole Grain Bread.
   • Whole grains contain phytoestrogens (plant estrogens) and essential minerals such as magnesium, selenium and copper, which may protect against some cancers.
   • Eating whole grains instead of refined grains substantially lowers total cholesterol, triglycerides and insulin levels.
   • Research has shown that an extra 2 servings of whole grains a day may decrease the risk of type 2 diabetes by 21 percent.

2. Choose a Cheese with Big Flavor.

• American cheese is traditionally used, however because of its mild flavor you may use a larger quantity – leading to an increase in consumption of saturated fat and calories.
• American cheese contains added ingredients such as stabilizers, emulsifiers, and flavor enhancers, making this cheese a less desirable choice.
• Try a cheese full of flavor such as Gouda, Cheddar, Jack, Mozzarella or Provolone. Because these cheese options have big flavor, you will use less – saving you fat and calories.

3. Add A Little Extra.
   • Try adding spinach for an extra boast of iron.
   • Add tomato for lycopene.
   • Mix in some avocado for heart healthy (mono and polyunsaturated) fats.
   • Try some banana and mango for potassium (see recipe below).

4. Use A Non Stick Skillet Or Panini Maker.
   • Use a non-stick skillet or Panini maker to reduce the amount of fat needed for grilling.
   • Instead of butter, add a little olive or canola oil to the skillet.
   • Slowly grill to allow the cheese to melt evenly and the bread to become golden brown.

5. Add Some Tomato Soup.

• If using a store bought soup, check the sodium content and choose the lower sodium product.
• If preparing soup from scratch, choose unsalted stock instead of broth for a richer flavor. You can add salt as needed.

 Jessica Dean, RD, CDN

Grilled Cheese and Tomato Soup Recipes:

Grilled Banana and Mango with Feta

Summer Tomato, Mozzarella Grilled Cheese

Grilled Ham, Muenster, and Spinach Grilled Cheese

Tasty Tomato Soup

Resources:

https://www.hsph.harvard.edu/nutritionsource/whole-grains/

https://www.choosemyplate.gov/dairy-nutrients-health

http://www.cheesesociety.org/i-heart-cheese/cheese-glossary/