What is the recommended daily intake of cheese for adults?

Recommended Daily Cheese Intake for Adults

The recommended daily intake of cheese for adults is 1-2 slices (approximately 40-50g) per day, preferably low-fat varieties, as part of a balanced diet that includes dairy products.

Evidence-Based Recommendations for Cheese Consumption

General Dairy Recommendations

• Most dietary guidelines recommend including dairy as part of a healthy diet, with dairy being its own food group in 64% of countries 1
• The recommended dairy intake is typically 2-3 servings per day 1
• Cheese is included as a dairy option in 51% of countries with dairy recommendations 1

Specific Cheese Recommendations

• Belgium's dietary guidelines specifically recommend "limiting daily consumption of cheese to one or two slices" 1
• Greece recommends "eating two servings of dairy products a day" 1
• The DASH eating plan recommends 2-3 servings of dairy per day, with 1½ oz cheese being equivalent to one serving 1

Low-Fat vs. Regular Cheese

• 29% of countries with dairy recommendations specifically encourage low-fat forms of dairy 1
• The American Heart Association and other guidelines often recommend choosing lower-fat dairy options 1
• However, recent research suggests that regular-fat cheese consumption may not increase LDL cholesterol compared to reduced-fat cheese 2

Health Implications of Cheese Consumption

Cardiovascular Effects

• Despite its saturated fat content, cheese consumption has been associated with neutral or even beneficial cardiovascular effects:
  • A meta-analysis found a nonlinear inverse association between cheese consumption and risk of cardiovascular disease, with optimal benefits at approximately 40g/day 3
  • High intake of regular-fat cheese (80g/day) for 12 weeks did not increase LDL cholesterol compared to reduced-fat cheese or carbohydrate-rich foods 2
  • In some studies, those with metabolic syndrome who consumed Gouda cheese showed significant reductions in total cholesterol compared to controls 4

Sex Differences in Response

• There may be sex-related differences in response to cheese consumption, with females potentially responding more favorably to cheese compared to deconstructed dairy components 5

Practical Recommendations

Serving Size Guidelines

• A standard serving of cheese is approximately 1½ oz (42g) 1
• Optimal cardiovascular benefits have been observed at around 40g/day 3

Integration into Overall Diet

• Include cheese as part of your 2-3 daily dairy servings 1
• Balance cheese consumption with other components of a healthy diet:
  • 4-5 servings of fruits and vegetables daily 1
  • Whole grains as the primary grain source 1
  • Lean proteins, including fish twice weekly 1
  • Limited intake of processed meats and added sugars 1

Special Considerations

• Those with high cholesterol may still be able to include moderate cheese consumption without adverse effects 4
• For those with metabolic syndrome, cheese consumption may even have beneficial effects on lipid profiles 4

Conclusion

While cheese contains saturated fat, moderate consumption (1-2 slices or 40-50g daily) appears to be compatible with a heart-healthy diet and may even offer cardiovascular benefits. This can be included as part of the recommended 2-3 daily servings of dairy products.