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    Best Ways To Add Paneer In Your Diet As Per Age Group

    Paneer is a great source of protein and calcium so lets learn how to include it in our everyday diet.
    • Administrator
    • Editorial
    Updated at - 2021-10-01,12:07 IST
    Best ways to include paneer in your diet

    Paneer is a great, high protein, vegetarian food to include in our diet, to boost not only the protein and calcium levels but also provides Vitamin D. Paneer also contains fatty acids in the form of short chain fats, which are easily digested by our body. This implies that the fat doesn’t get deposited in the body, but is digested well and broken down well to release good energy in the body. Since, the fat that gets stored in the body leads to obesity, it is healthier for the body to consume shorter chained fatty acids foods.

    After a chat we Preety Tyagi; CEO and a health coach we learnt from her that paneer is very rich in minerals like phosphorus and magnesium. These minerals are essential for the proper functioning of our digestive system. Magnesium is a good laxative, and phosphorus helps in good absorption of nutrients in the body during the process of digestion, also, helps in excretion. Not many people know, but paneer can be beneficial in keeping one away from many diseases even such as respiratory diseases. Diseases like asthma and bronchitis can be managed better with regular consumption of paneer. It helps in stimulating hemoglobin production in the body as it helps in hemoglobin synthesis. And in a way promotes a better immune system in the body. Also, the Vitamin B complex present in paneer, promotes ideal growth in growing children and must be a part of their daily diet. It promotes better brain health for kids by improving their concentration and memory.

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    Paneer is a very rich source of Potassium that helps in regulating blood pressure in the human body. It helps in preventing cardiovascular diseases and even in preventing stroke. Potassium also plays a great role in older women, during menopause and menstrual cramps. It’s important for women also because it helps prevent osteoporosis in women because of high levels of calcium, Vitamin D, etc.

    Since paneer has so many health benefits, for people in all different age groups, it is important to be included in everyone’s diet. How to include in diet, to make sure the most adequate absorption of nutrients, is described in the points given below-

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    For babies above six months of age

    Paneer can be the easiest and very nutritious baby food. Since it is easily broken down into a paste or a baby food consistency and can be given at various times for optimum baby growth. You can also combine a bit of paneer in other baby foods such as carrot puree, apple puree etc. Homemade paneer is most ideal and should be given in a very small quantity as the baby’s appetite is much smaller, and better digested when they consume small amounts of food.

    quote on health benefits of cottage cheese

    For growing children

    Since the growing children require a nutrition dense diet along with high levels of carbohydrates in their daily diet. A high carb diet is essential to promote an active lifestyle which most children adhere to. Also, a high protein diet helps them grow better. The high levels of Vitamin B complex and essential fatty acids are great for a growing child’s brain health. 

    • Make yummy Paneer stuffed parathas using MG Atta for your growing kids. Add a dollop of homemade butter and serve with freshly cut salad, homemade pickle. It is a high carb breakfast to kickstart an energetic day for your little ones.
    • You can also make  a wholesome sandwich with sautéed paneer slices, whole wheat bread, lots of fresh veggies and sautéed veggies. This is a great way to give an exciting and nutritious meal for your growing kids, who appreciate variety in their meals.
    • A wholesome curry made with cashew nuts or almonds, raisins, in shahi style, along naans, or parathas, served with salads on the side, is the best way to give a wholesome meal to your budding kids.
    • You can also just make a quick healthy snack or starter of paneer tikka and serve it with roomali roti or a wholesome rotisserie to your kids. Always include salads on the side. Paneer roll is a great option too. 

    Don't miss; Here Is Why You Should Have Raw Paneer For Breakfast

    why paneer is good for you

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    For Adults

    After reading all the above mentioned health benefits of paneer like in preventing cardiovascular diseases, lowering blood pressure levels, preventing respiratory health and promoting good bone health, it becomes apparent that paneer should be a part of every adult’s diet. How to best include it in your diet, see below-

    Adults should include a lot of vegetables along with paneer while picking their food options. This is because the metabolic rate in adults is much lower than growing kids, and the presence of a lot of veggies along with paneer, not only makes the food more easily digestible, but also increases the bioavailability of the nutrients of the food. 

    • Some ways to do this is by making a dish of Kadai paneer that includes veggies such as onions, bell peppers in a big quantity. You can have this along with light rotis made with wholemeal flours or gluten free options.
    • You can also consider adding a bit of paneer in any given meal you eat during the day. For example, In a vegetable pulao or pasta or even upma vermicelli etc. You can also add paneer as a cheese on your green leafy salads.
    • A couple of cubes of paneer sautéed or grilled along with some veggies can be your supper or an evening snack.
    • Include Paneer in a mixed vegetable dish and provide yourself the wholesomeness and taste at the same time.
    • Go for low carb, high protein meals by adding paneer in your diet.

    health benefits of paneer for all

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    For Seniors

    Paneer is excellent in promoting easy digestion and even works as a laxative. Since magnesium and phosphorus are both required for a better digestion, paneer comes out to be a good option of food for senior citizens. However, care must be taken in how and how much to consume due to compromised gut health at that age.

    • Cook your paneer in a very light manner, with minimal oil and spices
    • You cook even have paneer, however make sure to consume homemade paneer more and more. 
    • Include a bit of paneer in your light meals that you consume on a regular basis.
    • Strictly, avoid consuming yogurt or curd along with paneer.


    Preety Tyagi is a certified Health Coach from Institute of Intergative Nutrition, New York. She is the recipient of Distinguished Service Award and Sashakth Nari Samman from government And recipient of Smart Global City Entrepeneur Award. She is also the Wellness Ambassador for Fortis Escorts. If you love articles like these then stay to to HerZindagi for more.

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