Cheese sticks, also known as string cheese, are a popular snack for kids. They are a finger food that is easy for little hands to hold and fun to peel apart and eat. But are these tasty treats actually good for children? Here is a comprehensive look at the pros and cons of giving cheese sticks to kids.
What are cheese sticks?
Cheese sticks are sticks of cheese that have been shaped and packaged individually for snacking. They are made by stretching fresh mozzarella into long strings and then cutting it into stick shapes. The cheese is soaked in a brine solution during production to add flavor. After shaping, the cheese sticks are refrigerated or flash frozen to maintain freshness.
Popular brands of cheese sticks for kids include Frigo Cheese Heads, Sargento, and Kraft Singles. They often come in flavors like cheddar, colby jack, and pepper jack. The cheese can be whole milk, reduced fat, or low moisture part skim.
Nutritional profile of cheese sticks
Here is the basic nutritional profile of cheese sticks, using one Frigo Cheese Head cheese stick (26g) as an example:
– Calories: 80
– Fat: 6g
– Saturated fat: 4g
– Cholesterol: 20mg
– Sodium: 180mg
– Carbohydrates: 1g
– Protein: 6g
– Calcium: 15% DV
– Vitamin A: 6% DV
– Phosphorus: 15% DV
Cheese sticks provide protein for growth and calcium for healthy bones. They also contain vitamins A, B12, riboflavin, and phosphorus.
However, cheese sticks can be high in saturated fat and sodium if not choosing reduced fat options. The saturated fat and sodium content varies between brands. Always check the nutrition label when buying cheese sticks for kids.
Benefits of cheese sticks for kids
Here are some of the benefits of giving your kids cheese sticks in moderation:
Convenient, portable snack
Cheese sticks are neatly individually packaged and peeled, making them extremely convenient. You can toss them in a lunchbox, backpack, or purse easily. Kids can even take them on-the-go for a snack at the park or after school activities.
Source of protein and calcium
String cheese is a great way for kids to get extra protein and calcium into their diets. Protein aids growth and calcium helps build strong bones – two vital processes for growing kids. The protein also helps kids feel full.
Fun, kid-friendly food
Peeling cheese sticks into strings is an engaging activity for kids. They enjoy playing with their food. The fun factor means kids are more likely to consume the cheese sticks than other less visually appealing snacks.
Versatile pairing item
Cheese sticks pair well with crackers, veggies, and fruit for a balanced snack. Offering cheese sticks alongside these other items contributes to a nutritious snack.
Better than other kid snacks
Cheese sticks can be a better alternative to many overly processed snacks like fruit snacks or cookies. When chosen wisely, the nutrition profile is favorable to many other kid-targeted snacks.
Potential downsides of cheese sticks for kids
However, there are also some potential downsides of offering cheese sticks to children:
High in saturated fat
Depending on the type of cheese used, cheese sticks may contain high amounts of saturated fat. Consuming too much saturated fat can negatively impact blood cholesterol levels.
Often high in sodium
The brine used to flavor cheese sticks adds a lot of sodium. Excess sodium intake is linked to high blood pressure. Check labels and choose lower sodium cheese sticks when possible.
Allergies/intolerances
Some kids have allergies or intolerances to milk proteins. Whole milk cheese sticks would be inappropriate for them. Opt for dairy-free cheese sticks instead.
Risk of choking
Any food can pose a choking risk, especially for children under 4. Make sure kids are sitting down while eating cheese sticks. Cut into smaller pieces for younger toddlers.
May replace more nutritious foods
Cheese sticks are a snack food. If kids fill up on cheese sticks, they may eat less of more balanced meals and foods. Offer cheese sticks in moderation, not as a meal replacement.
High calorie for small package
While they are low in carbs, cheese sticks are high in fat and can pack a lot of calories into a small package. Eating too many can lead to unwanted weight gain.
Are reduced fat cheese sticks healthier?
Reduced fat cheese sticks contain 2% or part skim milk instead of whole milk. This reduces the amount of fat and saturated fat. Reduced fat options are better suited for kids over 2 years old.
Here’s how reduced fat cheese sticks compare to whole milk versions:
| Nutrient | Reduced Fat | Whole Milk |
|---|---|---|
| Calories | 50 | 80 |
| Fat | 2.5g | 6g |
| Saturated Fat | 1.5g | 4g |
| Protein | 5g | 6g |
As you can see, reduced fat cheese sticks have fewer calories and less saturated fat. They still offer protein, calcium, and other nutrients. The sodium content is similar to whole milk cheese sticks.
Portion size recommendations
It’s important to watch portion sizes of all snacks for kids, including cheese sticks. Here are some healthy portion guidelines by age:
Ages 1-3
– 1/2 to 1 full cheese stick
Ages 4-8
– 1-2 cheese sticks
Ages 9-13
– 1-3 cheese sticks
Stick to the suggested portions as part of a balanced diet. Serve cheese sticks alongside fruit, vegetables, whole grains, lean protein, and dairy.
Healthy cheese stick alternatives
If your child cannot have traditional cheese sticks, try these healthy alternatives:
Dairy-free cheese sticks
Many brands now offer dairy-free “cheese” sticks made from soy, almond, coconut, cashew, or vegan cheese. These mimic the texture and peeling fun of regular cheese sticks without the dairy.
Yogurt tubes or sticks
Look for yogurt sticks and tubes in fun flavors like strawberry or vanilla. Yogurt provides protein and calcium without the high saturated fat content.
Cottage cheese portions
Buy single serving cups of cottage cheese for a similar protein-rich food kids can eat with their hands.
Nut or seed butter pouches
Individual pouches of nut or seed butters like almond butter, sunflower seed butter, or peanut butter are perfect finger foods rich in protein and healthy fats.
Hummus and vegetables
Give kids single serve hummus pouches and some veggie “dunkers” like baby carrots or celery sticks for protein and fiber.
The bottom line
Overall, cheese sticks can be a healthy snack option for kids in moderation. Stick to recommended portion sizes and pair cheese sticks with other wholesome foods. Balance out your child’s diet with plenty of fruits, vegetables, whole grains, lean proteins, dairy, and healthy fats. Read labels to choose reduced fat cheese sticks whenever possible. As long as you offer them as part of balanced eating habits, cheese sticks can be a nutritious and fun snack kids will love.