The daily cheese diet: What experts say

The kind of cheese you consume can have a significant impact.

Key Takeaways

Consuming cheese daily can promote the well-being of muscles, bones, and nerves due to its content of protein, calcium, B12, and other vital nutrients—particularly when eaten in appropriate amounts.
Eating cheese every day is generally safe and enjoyable for most individuals, but those who have lactose intolerance, sensitivity to dairy products, or specific digestive problems might need to select particular kinds of cheese or reduce their consumption.
The amount and range of food are most important, as excessive cheese can increase saturated fat and sodium intake, so specialists recommend consuming approximately one to two ounces daily and pairing it with foods high in fiber.

Almost all meals are improved with the addition of cheese. Additionally, withso many varietiesto select from, the well-known component can be utilized in numerous ways. Incorporate it into eggs, mix it with pasta, or scatter it over salads; you truly won't make a mistake. It can also be savored as asimple snack, either by itself or with crackers and cut vegetables.

In reality, cheese is so delicious that you may find yourself wanting to consume it every day. Additionally, cheese provides certain health advantages, which can differ depending on the variety. However, is it advisable to eat it daily? And what consequences might arise from doing so? We consulted registered dietitians to examine the impact of eating cheese every day, including possible negative effects and the recommended daily amount.

Meet Our Expert

Alyssa Northrop, MPH, RD, LMT, a licensed dietitian located in Minneapolis, Minnesota
Samantha Peterson, MS, RDN, a functional nutrition specialist and creator of Simply Wellness

Cheese Nutrition

Cheese is a food rich in nutrients that offers a combination ofprotein, fat, and essential micronutrients," says registered dietitian Samantha Peterson, MS, RDN. More specifically, "most cheeses provide high-quality protein, which aids in muscle recovery, promotes feelings of fullness, and may help maintain more balanced blood sugar levels," Peterson adds. In addition, the fat content assists the body in absorbing fat-soluble vitamins (such as vitamins A, D, E, and K) and contributes to a longer sense of satiety after eating, Peterson points out.

What about micronutrients? Here's a quick overview of what cheese provides:

Vitamin B12: “Many cheeses contain vitamin B12, which aids in energy production and nerve function," Peterson states.
Vitamin A:Another component present in cheese isvitamin A, which contributes toimmune health, skin condition, and eyesight, according to Peterson.
Calcium: Cheese serves as a plentiful source ofcalcium," says registered dietitian Alyssa Northrop, MPH, RD, LMT. "Calcium is crucial for healthy bones and teeth, and plays a role in nerve function, muscle movement, and blood clotting," Northrop adds.
Phosphorus: Cheese also offers phosphorus, a crucial element of DNA, RNA, and ATP, which serves as your body's energy source, as stated by Northrop.
Selenium: Depending on the variety, cheese can also supply selenium, Peterson notes. "Selenium functions as anantioxidant, safeguarding cells against oxidative harm. It is also crucial for the metabolism of thyroid hormones and the synthesis of DNA," Northrop states.

In general, cheese is a delicious food that provides essential macronutrients and micronutrients which can contribute to your overall well-being.

What Occurs if You Consume Cheese Daily?

Consuming cheese in suitable amounts each day can aid in feeling full and supplysteady energy, add a pleasant texture and sense of fulfillment, and also provide essential nutrients that support bone and muscle health," says Peterson. Additionally, for many individuals, cheese can enhance the enjoyment of meals, potentially helping to prevent overeating later in the day, Peterson points out.

It's also important to mention that consuming cheese daily is generally safe for most people, particularly when included in a well-rounded and diverse diet, Peterson adds. However, similar to many nutritional factors, there are certain exceptions.

“People who are lactose intolerant, allergic to dairy proteins, or prone to gastrointestinal issues such asbloating"Reflux may require limiting or selecting certain types," explains Peterson. This encompasses aged cheeses, which have lower lactose content, she notes.

Potential Downsides

The potential negative effects of consuming cheese every day depend on the amount and circumstances. For instance, "eating large amounts [of cheese] daily can raise saturated fat intake and"sodiumintake, which may not be beneficial for heart health in all individuals," Peterson says. "Cheese is also low infiber, so over-relying on it can push out foods that nourish the gut microbiome," she adds. Also, some individuals may notice more congestion, skin problems, or digestive issues when they consume cheese every day, as Peterson notes.

"These effects aren't universal, but they are worth considering. The main point is to practice moderation, include a range of foods, and pay attention to how your body reacts," says Peterson. In the end, "cheese can definitely be part of a healthy diet, but it shouldn't be the main focus on every plate," she adds.

How Much Dairy Product Should You Consume?

For the majority of individuals, a healthy portion of cheese is approximately one to two ounces daily," Peterson states. This is roughly the size of a pair of dice or, depending on the type of cheese, a slice or two, she adds. "This offers nutritional advantages without displacing other essential foods such asfruits, vegetables, and high-fiber carbohydrates," Peterson adds.

The kind of cheese is also important. Hard and aged cheeses, such asParmesan, cheddar, or Gruyère, tend to have higher levels of saturated fat and sodium, so smaller amounts can be more satisfying, Peterson suggests. “Softer or fresh cheeses (such as mozzarella, ricotta,cottage cheese, or goat cheese"they are typically lower in sodium and simpler to incorporate more frequently," she adds.

Northrop supports this idea, stating, “For instance, an ounce of cheddar has almost 10 grams of fat, whereas an ounce of part-skim mozzarella has just 5 grams.” Therefore, if you have elevated cholesterol, you might need to restrict your high-fat cheese consumption to roughly one ounce daily, Northrop suggests. Additionally, one ounce of feta provides 323 milligrams of sodium, as noted by Northrop. This is approximately 22 percent of the 1,500-milligram daily maximum for individuals with high blood pressure, she mentions. Hence, if you suffer from high blood pressure, it's important to be cautious about how much feta you eat, along with the sodium levels in your other foods.

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