Frederic Melton
Cheese is a nutritious food that can be a healthy addition to a child's diet. It is a good source of protein, calcium, vitamins, and healthy fats, which contribute to a child's growth and development. Cheese is also versatile and can be incorporated into various kid-friendly dishes, making it a convenient option for parents. However, when introducing cheese to children, it is important to be cautious due to the risk of food allergies and choking hazards. It is recommended to start with pasteurized cheese and progress to other varieties as the child's palate develops.
How to use cheese for children
| Characteristics | Values |
|---|---|
| Age to introduce cheese to children | Around one year |
| Type of cheese | Soft and easily chewable for children under three |
| Portion size | Start with a small amount and gradually increase |
| Serving suggestions | As a snack, as a topping for bread, biscuits or pasta, grilled cheese on toast, cheese sticks, cheese toast, with rice, salads, sandwiches |
| Nutritional benefits | Calcium for strong bones, vitamins B12, A, and K, protein, healthy fats |
| Allergies and intolerance | Watch out for dairy intolerance or allergy, cow's milk allergy is common in young children |
| Choking hazards | Avoid string cheese, cheese cubes, large chunks of cheese, melted mozzarella |
| Raw cheese | High risk of foodborne illness, especially for babies |
| Spices and herbs | Avoid overpowering young taste buds |
| Aromatic cheeses | Strong-smelling cheeses may not appeal to young children |
| Raw milk cheeses | May be contaminated with Listeria |
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What You'll Learn
Cheese is a good source of vitamins and minerals for children
In addition to vitamins, cheese is a good source of protein, which aids in the growth and repair of body tissues, including bones, muscles, and organs. It also contains healthy fats that can contribute to improved heart health. These fats can help lower bad cholesterol levels and raise good cholesterol levels in the body. Cheese made from the milk of grass-fed animals contains omega-3 fatty acids, which are important for heart and metabolic health.
When introducing cheese to children, it is recommended to start around the age of one with soft and easily chewable cheeses for children under three. Choose mild and creamy cheeses like Havarti, Monterey Jack, or Babybel, which is made from 100% pure cheese without any added salt. Start with a small amount and gradually increase the portion size. Serve cheese as a snack or as a topping for bread, biscuits, or pasta.
As children grow older, you can introduce them to other fresh cheeses like cream cheese, mozzarella, and goat cheese. For those who enjoy mild Swiss cheeses like Jarlsberg, more aged varieties like Gruyere and Gouda can be a good option. Harder cheeses tend to be higher in sodium, so it is important to read labels and choose minimally processed varieties.
While cheese offers many nutritional benefits, it is also high in calories, saturated fat, and sodium. Therefore, it should be consumed in moderation as part of a balanced diet. Some individuals may also have sensitivities or allergies to certain substances in cheese, such as lactose intolerance or casein allergy, so it is important to be mindful of any potential reactions.
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How to introduce cheese to children for the first time
Cheese can be a nutritious and tasty addition to a child's diet. It is packed with calcium, vitamins, and protein, which are essential for growth and development. When introducing cheese to children for the first time, here are some tips to consider:
Choose the Right Type of Cheese
Select mild and creamy cheeses with a soft texture that are easy for young children to chew and digest. Examples include Havarti, Monterey Jack, or Mozzarella. Avoid strongly aromatic cheeses like Limburger or Munster, as their intense smell might be off-putting to young children. Also, steer clear of cheeses with added spices, such as Pepper Jack or Boursin with Garlic & Herbs, as these might be too overpowering for delicate taste buds.
Age and Safety Considerations
It is generally recommended to start introducing cheese to children around the age of one. Always opt for cheese made from pasteurized milk, as unpasteurized cheese poses a higher risk of foodborne illnesses. Additionally, be mindful of choking hazards when serving cheese to young children. Avoid serving large chunks of cheese or string cheese, and ensure that melted cheeses, like mozzarella, are cut into small pieces to prevent stringy pieces from causing choking.
Start with Small Portions
Begin with a small amount of cheese, such as one tablespoon, and gradually increase the portion size over time. This allows children to explore new tastes and textures without overwhelming their senses.
Creative Pairings and Presentations
Make cheese a fun and sensory experience for children. Arrange a colourful platter with various shapes and sizes of cheese. Pair the cheeses with simple accompaniments like crackers, bread, or fresh fruits. Encourage children to use their senses by observing the textures, smelling the aromas, and finally tasting the cheese.
Build on Familiar Flavours
Use what your child already enjoys as a starting point for introducing new cheeses. For instance, if they like cream cheese and mozzarella, you can explore other fresh cheeses like goat cheese. If they enjoy mild Swiss cheeses like Jarlsberg, you can gradually introduce stronger aged cheeses in the same style or try aged Goudas.
Remember, when introducing any new food, including cheese, it is important to be mindful of potential allergies or intolerances. Cow's milk allergy is one of the most common food allergies in young children, so it is advisable to consult with a healthcare professional or paediatrician to ensure the safe introduction of cheese into your child's diet.
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The best cheeses to give to babies
Cheese is a nutritious and wholesome food for children, offering a range of health benefits. It is a good source of calcium, vitamins, protein, and healthy fats. However, when introducing cheese to babies, it is important to choose the right types and serve them in a safe manner to reduce the risk of choking.
When selecting cheese for babies, it is recommended to opt for low-sodium varieties. Cheese can be high in sodium, which is not ideal for babies who require a low-sodium diet. Look for options with less than 100 mg of sodium per serving. Keep in mind that sodium levels can vary between brands, so checking the labels is essential.
Pasteurized cheese is also recommended for babies to minimize the risk of foodborne illnesses. Unpasteurized or raw cheese can pose a high risk of harmful bacterial infections, such as salmonellosis and listeriosis. Soft white mould cheeses and unaged cheeses have a higher risk of Listeria contamination, so they are not recommended for babies and young children by the NHS in the UK.
When serving cheese to babies, it is important to prepare and serve it in an age-appropriate way to reduce the risk of choking. Avoid thick melted cheese, as it can get stuck in your baby's airway. Cut the cheese into small cubes or thick slices, and always stay within arm's reach during meals.
Some recommended cheeses for babies include:
- Fresh mozzarella: Mild in flavour, versatile, and great for finger foods or melted on pizzas.
- Babybel: Made from 100% pure cheese without any added salt.
- Mild creamy cheeses: Havarti or Monterey Jack are crowd-pleasers and can pave the way for exploring bloomy rinded cheeses like Brie and Camembert.
- Mild Swiss cheeses: Jarlsberg or Emmenthaler can be a gateway to stronger aged cheeses.
- Aged Gruyere: An 18-month-aged Gruyere has a sharp and nutty flavour that kids enjoy.
- Pasteurized raw aged cheeses: Gruyère and Parmigiano Reggiano are considered safe for babies by FSANZ in Australia and New Zealand.
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How to use cheese in children's meals
Cheese is a nutritious and wholesome food for children, offering a range of health benefits, including vitamins, protein, healthy fats, and calcium. It can be introduced to children around the age of one, and it's best to start with soft and easily chewable cheeses for children under three.
Breakfast
Cheese on toast is a classic option, and you can use a variety of cheeses such as cheddar, mozzarella, or cream cheese. You can also offer children cheese sticks or grilled cheese sandwiches. For a more indulgent treat, oreo cheesecake could be served.
Lunch
Cheese can be added to sandwiches, wraps, or rolls to create a balanced lunch. Try using mild, creamy cheeses like Havarti or Monterey Jack, or fresh cheeses like mozzarella or goat cheese. For older children, you could try more mature cheeses, such as aged gouda or cheddar.
Dinner
Cheese can be incorporated into a variety of dinner dishes. Try a cheese and vegetable casserole, using a combination of cheeses such as mozzarella and cheddar, along with grains like brown rice or pulse-based pasta. You can also add cheese to pasta dishes, such as macaroni cheese, or use it as a topping for pizzas.
Dessert
Cheese can even be incorporated into desserts! Try goat cheese pudding, summer berries with goat cheese cream, poached peaches with baked ricotta, or cottage cheese pancakes with pineapple and kiwi.
When introducing cheese to children, it's important to be mindful of potential allergies and intolerances. Cow's milk allergy is one of the most common food allergies in babies and young children, so it's best to introduce cheese in small amounts and monitor for any signs of intolerance or allergy. Always consult with a healthcare professional if you have any concerns.
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The risks of giving cheese to children
Cheese is a great source of calcium, protein, vitamin A, vitamin B12, riboflavin, and healthy fats for children. However, there are some risks associated with giving cheese to children. Firstly, it is important to introduce cheese to children cautiously to identify any signs of intolerance or allergic reaction, such as diarrhea, vomiting, nausea, bloating, gas, or a rash. Cow's milk allergy is one of the most common food allergies in babies and young children, and dairy products from other animals, such as buffalo, goat, and sheep, may also trigger similar reactions. Therefore, it is recommended to introduce cheese to babies when they are around 6 to 10 months old, starting with mild varieties of pasteurized, full-fat cheeses.
Secondly, unpasteurized or raw cheese poses a high risk of foodborne illnesses, including salmonellosis and listeriosis, which can be harmful to babies, children, and adults. Soft white mould cheeses and unaged cheeses have a higher moisture content and are more likely to be contaminated with Listeria, so they should be avoided or cooked before consumption. On the other hand, raw aged cheeses like Gruyère and Parmigiano Reggiano are considered safer alternatives.
Thirdly, cheese can be a choking hazard for young children due to its firm and springy texture, which can form a sticky mass in the mouth. To minimize the risk of choking, cheese should be cut into small pieces and served in an age-appropriate manner. Additionally, melted cheeses, such as mozzarella, can become stringy and pose a similar risk if not properly cut or prepared.
Lastly, while dairy products are essential for a child's growth and development, they can also contribute to constipation during potty training. Therefore, parents should be mindful of their child's dairy intake and overall diet to ensure a healthy balance.
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Frequently asked questions
Cheese is a good source of protein, calcium, vitamins A, B12, and K, and healthy fats, which are necessary for a child's growth and development.
Soft and easily chewable cheeses are ideal for children under three. Some examples include Babybel, cottage cheese, and mozzarella. For children who enjoy mild creamy cheeses, you can try Havarti or Monterey Jack. If they like mozzarella, you can introduce them to other fresh cheeses like goat cheese.
Cheese can be served in a variety of ways, including as a snack, a topping for bread or biscuits, or as part of a meal. It can be paired with crackers, bread, fresh fruits, or rice. Cheese can also be used in recipes such as grilled cheese, cheese sticks, or cheese-based desserts like cheesecake and cheese fondue.
Yes, it is recommended to avoid unpasteurized cheeses for babies, children, and teens due to the risk of foodborne illnesses. Cheeses with added spices or herbs, such as Pepper Jack or Boursin with Garlic & Herbs, may be too overpowering for young taste buds. Strongly aromatic cheeses like Limburger or Munster may not be suitable due to their intense smell.
Cheese can be high in sodium, so it should be given occasionally as part of a balanced diet. Start with small amounts (around one tablespoon) and gradually increase the portion size. Always supervise young children when they are eating cheese to prevent choking hazards.
