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How much Paneer should you eat in a day; is it good for your health?
No matter what your age, paneer is an important food for maintaining good and strong bones and overall health. Rich in over 10 essential nutrients, paneer also reduces the risk of heart disease, type 2 diabetes, high blood pressure, stroke, osteoporosis and obesity. However, since it is also high in fat, you need to know the right amount of paneer according to your age. Read on to know what it is.
Worldwide, 30 percent of men and 60 percent of women do not get enough calcium in their diets, according to dietary guidelines
Paneer is one of the most loved foods across the world, with its versatile properties and immense health benefits. According to experts, eating paneer is very important for a balanced diet as it is rich in protein, fat, calcium, phosphorus, potassium and vitamin B12.
However, it is often given a bad rap because of its high fat content, which leads to weight gain and some health problems.
Paneer is a powerhouse of calcium which strengthens bones
And so, should its reputation make you wonder if you should eat a certain amount of cheese? Experts say that in terms of relying on dairy for certain nutrients, cheese is a powerhouse of calcium. According to the USDA, one ounce of cheddar contains about 200 milligrams of calcium, which is about a third of your daily calcium needs.
Worldwide, 30 percent of men and 60 percent of women do not get enough calcium in their diets, and 75 percent do not meet the daily recommendation of three serves of dairy products or 1,000 milligrams of calcium per day, according to dietary guidelines.
Calcium is known for the development of bones and joints and plays an essential role in blood circulation and muscle and nerve function. And therefore, eating high-calcium cottage cheese helps prevent obesity, high blood pressure and type 2 diabetes.
How much cottage cheese should you eat a day?,
According to experts, most people need at least two servings per day – which is about two slices or 40 grams of hard cheese or half a cup or 120 grams of soft cheese. However, this requirement increases as we age due to increased nutrient requirements.
Toddlers
For younger children, 1-1.5 servings of dairy products, including yogurt and milk in addition to cheese, is a great way to enrich them with essential nutrients to aid growth and development.
Children
Providing dairy products 2-3 times per day is an excellent way to ensure your children get important nutrients like zinc, vitamin A and calcium, which are helpful for brain function, healthy eyes and strong bones.
Teenagers
Your bones are still developing during your teen years, so it’s important to eat calcium-rich foods like cottage cheese, as well as at least 3.5 servings of dairy products daily, to maximize bone growth and development.
Adults
It is recommended that adults consume at least 2.5 servings of cheese, yogurt or milk each day to maintain a healthy, balanced diet.
Ways to Include Paneer in Your Daily Diet
Besides eating cottage cheese slices straight from the refrigerator, you can also:
- Garnish your salad with feta 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 meals or include it in curries
- Add a drop of mascarpone to your desserts
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