Fuel for a Healthy Smile: What to Feed (and Avoid) for Strong Teeth

Introduction: The Role of Nutrition in Family Dental Health

“You are what you eat” is perhaps more commonly referred to when thinking about physique, however, it’s mighty important when it comes to those pearly whites as well, and if you aren’t yet in the know about how and why you should be eating and encouraging your children to eat to maintain their healthy smile, then strap in, this is the post for you!

Your diet, and that you feed to your family, has a massive impact on oral health. The food choices you make, and how well you look after your teeth and hums after eating, is all important when it comes to the prevention of cavities, keeping enamel strong and ensuring your hum health is in tip top condition. Nourishing from within is one way to keep good oral health, your teeth need vitamin D to thrive for example, but making better choices of what we put into our mouth and have coming into direct contact with our teeth also has an effect. It is also a bit of a myth that baby teeth fall out therefore you don’t have to look after them. Not true, in fact, by looking after baby teeth means that when they fall out, allowing adult teeth to grow, means the adult teeth will be healthier and the child is less likely to have dental problems going forwards.

So… What should we be eating, when and why?!

The Best Foods for Strong, Healthy Teeth

Crunchy Fruits and Vegetables are very good for the teeth in ways which might seem counter intuitive but the act of crunching and chewing things like apples, carrots and celery help to naturally clean teeth as they stimulate neutralising acids in the saliva as you work your way through them.

Dairy Products are another great choice for healthy teeth and gums. Things like milk, cheeses and yogurts are naturally rich in calcium and phosphates which are an essential ingredient to strengthening enamel and bones.

Leafy Greens like spinach, kale, broccoli are all packed with vitamins and minerals. Keeping a good selection of food like this in our diets is essential for many things, like healthy skin and maintaining good levels of iron but they will also aid strong teeth and gums.

Lean Proteins and Phosphorus-Rich Foods are things like chicken, eggs, fish and beans. These all contain high phosphorus content which helps to repair and maintain tooth enamel.

Nuts and Seeds are packed with important nutrients like calcium and vitamin D which both support healthy teeth. Adding things like almonds, sunflower seeds or chia seeds to your breakfast yogurt will give it a whole new level of deliciousness while also looking after your teeth!

Water, of course, is an ideal choice of drink and it is, in fact, the best drink for oral health, especially fluoridated water, which strengthens teeth and rinses away food particles. Choosing sugary drinks from time to time is a treat but water should be the main choice for every day.

And while we do like to have a treat now and then, it’s important to be abreast of the things we should be regularly avoiding, or at the very least brushing well after eating!

Worst Foods for Dental Health:

Sugary Snacks and Candies like gummies, hard candies, chocolates will seem obvious no, no’s but do you know why?! Their sugar content actually fuels bacteria in the mouth, leading to acid production and then, the next step is the promotion of cavities!

Acidic Foods and Beverages are very damaging as they erode tooth enamel, making your teeth far more vulnerable to decay. Avoid soda, citrus fruits and fruit juices on a regular basis. Sugary and Acidic Drinks like soda, energy drinks, or even flavoured water are to be avoided for this reason. The double damage of sugar and acid together weakens enamel leading to cavities.

Sticky and Chewy Foods like toffees and caramels are stand out ones to avoid and we all know why, but how often would you consider dried fruits with the same detriment?! Sticky foods, including fried fruits, cling to teeth feeding bacteria, increasing the risk of cavities.

Starchy Foods like chips, white bread and crackers may seem harmless but actually, their starch content breaks down into sugars inside the mouth, thus creating a favourable environment for decay-causing bacteria

And when it comes to our families, we need to be educating children from as soon as they have their little teeth to brush.

Age-Appropriate Tips for Encouraging Healthy Eating Habits

For Toddlers and Young Children it’s good to introduce fun ways to include healthy, tooth-friendly snacks (e.g., vegetable dips or fruit kabobs) while limiting sugary treats. Instead use alternatives like fruit-based snacks for a treat. We only like the sugary stuff because that’s what we’ve been given, change the narrative and mind sets change too!

For School-Age Children and Teens the importance of water and calcium intake during growing years is something we need to impress. They always need a freshly filled water bottle to sip throughout the day for hydration, but also because keeping the mouth hydrated promotes good oral hygiene all round. Drinking regular water means you are less likely to have gingivitis for example.

Healthy alternatives to popular sugary snacks and drinks, like flavoured water and whole fruits are good to be remembered for the whole family, adults and children alike. Our learned behaviour perpetuates and so with maintaining healthy habits (cutting back on coffee and alcohol that can stain or erode enamel) we are changing patterns for the better.

Simple Family Tips for a Cavity-Free Smile

The importance of regular dental checkups and professional cleanings is one to be impressed upon families as they grow. Try making an appointment with a professional like https://www.evodental.com to start you on the right path. And:

• Encourage the whole family to brush and floss together as part of a daily routine.
• Make water the primary drink for meals and snacks.
• Plan family meals that include tooth-friendly options like crunchy veggies and dairy.
• Use fun rewards (like stickers for kids or incentives for adults) to promote healthy eating and oral hygiene habits.

Conclusion: Healthy Eating Equals Healthy Smile

In essence, looking after our teeth and gums is as important as looking after the rest of our bodies and all it really takes is a little common sense. A well-balanced diet with tooth friendly options for everyone from adults through to babies should be the main choices we make and beginning to make small changes to start with, will perpetuate and encourage better choices to be made going forwards. Good choices for what we put in, result in good oral hygiene and lifelong smiles!

Collaboration.