Ashima Sharda Mahindra • 14 Aug 2024
How Much Cheese Should You Eat In A Day; Is It Good For Your Health?
Dietary guidelines across the world say 30 per cent of men and 60 per cent of women do not get enough calcium in their diets
Cheese is among the most loved foods across the world with a versatile profile and immense health benefits. According to experts, eating cheese – loaded with protein, fat, calcium, phosphorus, potassium, and vitamin B12 is extremely important for a balanced diet.
However, it often gets a bad rap for its high-fat content, which causes weight gain and some health issues.
Cheese is a powerhouse of calcium which strengthens bones
And so, does its reputation make you wonder if you must eat a measured quantity of cheese? Experts say in terms of relying on dairy for certain nutrients, cheese is a powerhouse of calcium. According to the USDA, an ounce serving of Cheddar contains about 200 mg of calcium, making up almost one-third of your daily calcium needs.
Dietary guidelines across the world say 30 per cent of men and 60 per cent of women do not get enough calcium in their diets, and 75 per cent are not able to meet the daily dairy recommendations of three services per day or 1,000 mg of calcium per day.
Calcium is well-known for bone and joint development and plays an essential role in blood circulation and muscle and nerve functions. And so, eating cheese with higher calcium protects against obesity, high blood pressure, and type 2 diabetes.
How much cheese should you eat in a day?
According to experts, most people need at least two servings – which is approximately two slices or 40 grams of hard cheese or half a cup or 120 grams of soft cheese – per day. However, this continues to increase as we age as nutrient demands rise.
Toddlers
For toddlers, 1-1.5 servings of dairy products which include yogurt and milk apart from cheese is a great way to enrich them with essential nutrients to support growth and development.
Children
Serving up 2-3 portions of dairy per day is an excellent way to ensure your children get vital nutrients like zinc, vitamin A, and calcium which support brain function, healthy eyes, and strong bones.
Teenagers
In your teenage years, your bone mass is still developing so, it is important to consume enough calcium-rich foods like cheese to help maximize bone growth and development with at least 3.5 servings of dairy products per day.
Adults
To maintain a healthy, balanced diet it is recommended that adults consume at least 2.5 servings of cheese, yogurt, or milk daily.
Ways to incorporate cheese into your daily diet
Apart from eating cheese slices straight out of the refrigerator, you may also:
- Top your salads with fetta or halloumi
- Add sliced mozzarella to your lunchtime toasted sandwich
- Revamp your morning toast with a thick spread of ricotta
- Add paneer to your weeknight stir fry or curry
- Add a dollop of mascarpone to your desserts
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