No matter what your age, consuming enough dairy products such as cheese, milk and yoghurt daily is vital in maintaining good health. Packed with over 10 essential nutrients, consuming adequate servings of dairy products such as cheese has shown to exhibit a range of health benefits such as reducing risk of heart disease, type 2 diabetes, hypertension, stroke, osteoporosis and obesity. In fact, regular consumption of cheese within a kilojoule-controlled diet can help to accelerate weight loss, improve muscle retention, reduce body fat and waist circumference. Continue reading to learn how much cheese should you eat as a part of your diet.
How Much Cheese Should You Eat in a Day?
According to the Australian Dietary Guidelines, most Australian’s are only consuming half of their recommended daily intake. Most of the Australian population need at least 2 servings of dairy per day. However, this continues to increase as we age as nutrient demands rise.
Toddlers
After exclusive breast-feeding and introduction to solids, introducing 1-1.5 servings of dairy products such as cheese, yoghurt and milk per day is a great way to enrich your toddler with essential nutrients to support growth and development.
Children
Zinc, vitamin A and calcium found within cheese are crucial in supporting brain function, healthy eyes and strong bones within children, respectively. Serving up 2-3 portions of dairy per day is an excellent way to ensure your children is getting in those vital nutrients.
Adolescents & Teenagers
As bone mass is still developing throughout adolescence and teenage years, it is important to consume enough calcium-rich foods such as cheese in order to maximise bone growth and development. Consuming 3.5 servings of dairy products per day can assist in reaching these adequate nutrient requirements.
Adults (19 – 50 years)
8 out of 10 Australian adults are not consuming the minimum recommended servings of cheese, milk and yoghurt per day. In order to maintain a healthy, balanced diet it is recommended that adults consume at least 2.5 servings of cheese, yogurt or milk per day.
Pregnancy & Breastfeeding
Growing and feeding a baby rapidly increases the nutrient demands on a woman’s body. Consuming 2.5 servings of dairy products per day can assist in obtaining 10 essential nutrients, particularly calcium which supports the baby’s development of strong bones and teeth.
Older Adults (51 years and over)
As we age, bone loss and osteoporosis start to become more prevalent in both men and women. Consuming plenty of calcium rich foods, such as cheese, can assist in slowing rate of bone loss in conjunction with adequate vitamin D and exercise. It is recommended that post-menopausal women consume 4 servings of dairy per day and 2.5-3.5 servings for senior men.
What is Considered a Serving of Cheese?
Approximately 2 slices (40g) of hard cheese or ½ cup (120g) of soft cheese such as ricotta, mascarpone or fetta is considered to be one serving size.
How Can You Incorporate More Cheese Into Your Diet?
- Top your salads with fetta or haloumi
- Add sliced mozzarella to your lunch time toasted sandwich
- Revamp your morning toast with a thick spread of ricotta
- Add paneer to your weeknight stir fry or curry
Try a dollop of mascarpone to add an indulgent creaminess to your desserts.
Why not try one of the delicious Fresco cheeses? Find your nearest retailer now.
