What You'll Need. 16 ounces elbow macaroni (whole wheat is okay) 4 tablespoons butter. 4 tablespoons. All-purpose flour. 2 cups whole milk. Salt and pepper, to taste. 1-1/2 cups shredded cheddar cheese. 1-1/2 cups shredded Monterey Jack or American cheese.
Among children between 6 and 11 years old, 44 percent of boys and 58 percent of girls do not consume enough calcium, according to the Office of Dietary Supplements. Not only is cheese a good source of calcium, it also provides protein and a number of essential vitamins and minerals.
A little girl eating a cheese sandwich at the table. Credit: tatyana_tomsickova/iStock/Getty Images
Types
- This baked mac and cheese is a family favorite recipe, loved by both children and adults. It uses a combination of cheeses, layered in the dish as well as melted into a rich and creamy cheese sauce, for the ultimate in cheesy deliciousness!
- A dish that is loaded with vitamin A, fiber, folate, lutein and calcium all of which is great, but it was the toddler requesting seconds of this ‘mac and cheese’ that confirmed this dish was a real winner. This ‘cheese’ sauce is just that good. You have been warned. Butternut Squash. Done and Done.
Different cheeses provide different amounts of fat, calories, vitamins and minerals. The kid-friendly cheeses that provide the most nutritional value for the least amount of fat and calories are fat-free American, fat-free cream cheese, parmesan, part-skim ricotta, Swiss, part-skim mozzarella, calcium-fortified cottage cheese and string cheese, according to 'Parents' magazine.
Nutrition Facts
Pasteurized process cheese, or American cheese, one of the more popular cheeses for children, contains 110 calories, 6 g of protein and 10 g of fat, 6 g of which are saturated, for a 1 oz. serving. It also provides 20 percent of the daily value for phosphorus, 15 percent of the daily value for calcium, 8 percent of the daily value for vitamin A, 6 percent of the daily value for riboflavin and zinc, 4 percent of the daily value for vitamin B-12 and 2 percent of the daily value for magnesium.
Benefits
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Children tend to like cheese, whether it is in grilled cheese sandwiches, macaroni and cheese, cheese pizza or a piece of string cheese, so serving cheese can make it easier to get your child to eat the calcium and protein she needs. Dietary protein helps to build children's bones, muscles, organs and other tissues. It can be difficult to get some children to eat meat, other than possibly chicken nuggets, so cheese can help to make up for this.
Considerations
Cheese, and some of the dishes that contain cheese, can be high in calories and fat. Choose lower-fat versions of cheese for children over two, since they do not need the extra fat in their diet. Offer cheese in moderation, and along with other healthy foods to limit the overall amount of cheese that is eaten.
Some children may be lactose intolerant or allergic to dairy products, and thus not able to eat cheese.
Expert Insight
Calcium is especially important for children, as they are still building bone mass. Cheese and other dairy products are some of the best sources for this mineral, so it can be a part of a healthy diet for most children as long as fat and calories are taken into consideration.
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