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60g per day after 50: the cheese limit experts say you should never exceed

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Update on : 6 October 2025

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Thinking about cutting down your cheese platters after the big 5-0? Don’t worry, you aren’t alone – and yes, you can still enjoy cheese! But before you plan your next raclette night, let’s get to the bottom of what the experts really say about the cheese limit for people over 50.

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Why Cheese Gets So Much Attention After 50

Your 50s bring plenty of changes: the effects of menopause, a body that stores weight a bit more generously, and suddenly, that beloved cheese board gets some suspicious side-eyes at dinner. In France and elsewhere, cheese remains a favorite (and truly, who can blame us!), but its reputation for being rich in salt and fat turns up the health anxiety. So, is cheese still your friend after 50, or should you start saying your goodbyes?

How Much Cheese Is Okay? The Straight Facts from a Nutritionist

Diets and “food rebalancing” fads often suggest capping your daily cheese intake at 30g to 50g. But does that cap stay the same as you turn 50 and beyond? Nutritionist Raphaël Gruman weighs in: there isn’t one universal answer. The right amount depends on your health, especially if you face conditions such as high blood pressure. Don’t worry – he’s got exact numbers for all scenarios!

If you don’t have any health issues that rule out cheese, here’s the good news: cheese remains a great source of protein and calcium for your daily meals. There’s no reason to ditch cheese out of fear of gaining weight once you cross the 50-year threshold. In fact, according to Gruman, cheese can still be part of a balanced diet.

Gruman recommends up to two portions of cheese per day following 50. One portion? About 30g. That means 30g to 60g of cheese per day — never more!

This cheese portion count assumes you’re also pairing it with other dairy sources, mainly to hit your calcium targets. Ideally, that means at least two yogurts daily alongside your cheese quota. No, you can’t just pile your plate with extra camembert to make up for missed yogurts!

What If You’re Not a Yogurt Fan?

Gruman stresses that these cheese limits only make sense in a routine diet where yogurt is a staple. If you don’t eat enough yogurt, don’t even think about compensating for it by going over the cheese limit. As tempting as it is to believe, eating more cheese doesn’t magically become healthy just because it’s “for calcium.”

Here’s a nutritional public service announcement: cheese carries its fair share of cholesterol, so it’s best not to take the “more is better” approach. If you’re unable to hit your calcium needs through yogurt, alternatives like a little milk (if you tolerate it), almonds, or calcium-rich water like Hépar can make up the difference—without the salt overload of extra cheese. Genius, isn’t it?

Special Case: If You Have High Blood Pressure

Now, for the exception to the rule: high blood pressure, a condition not exactly rare after 50. Here, says Gruman, cheese needs to play a much smaller role in your daily meals. That’s because most cheeses are on the salty side, which doesn’t do your blood pressure any favors. In cases of hypertension:

Limit cheese to one portion per day—30g and not a crumb more.

Need to skip that second portion? Nope, you can’t “bank” it for extra calcium from cheese. Instead, boost your yogurt intake to make up the difference. That way, you’re getting all the calcium your bones crave, minus the salt your arteries definitely don’t.

Final Thoughts
Cheese and getting older don’t have to be enemies—if you stick to Gruman’s guidance: up to 60g per day if you’re healthy, and just 30g if hypertension is part of your health landscape. Pair it with two yogurts daily, and you’ll cover your calcium needs without tipping the scales — or your blood pressure. Remember, moderation isn’t just a slogan; it’s how you keep enjoying your favorites (cheese included) for years to come. Two slices, a dollop of yogurt, and a pinch of common sense: that’s the recipe!