If your diet includes indulgent treats and sweet beverages, take note — too much sugar in your diet can weaken your teeth, leaving your smile vulnerable to cavities.
Follow these five sugar intake tips so you can prevent cavities and improve your oral and overall health:
Restore the balance. Cultivate a balanced diet with a variety of healthy foods from each of the five major food groups. Fill your plate with whole grains, fruits, vegetables, lean proteins and low-fat dairy foods.
Sugary beverages, like soda and juice, should be served sparingly, as healthier options like water and milk have far more nutritional value.
“Water is the best beverage for your teeth,” said American Dental Association dentist Mirissa Price. “Not only does water help wash away cavity-causing bacteria and weaken the acids in your mouth, but water with optimal levels of fluoride strengthens your teeth against cavities.”
Be picky if it’s sticky and watch out for starch. You might think dried fruit is a healthy choice, but raisins and dried cranberries often stick to your teeth, giving the bacteria in your mouth more time to feast on the natural sugars. Meanwhile, starchy foods like chips and cakes often get trapped between your teeth where cavities also form.
“If you choose these foods, pair them with water, and make sure to brush and floss thoroughly,” Price said.
Maintain your dental routine. Speaking of brushing and flossing, it’s important to keep up with your dental care routine no matter what your diet looks like. That means brushing your teeth twice daily with fluoride toothpaste and cleaning between your teeth once per day. Choose dental products with the ADA Seal of Acceptance and see your dentist regularly for valuable checkups. Appointments can fill up fast, so schedule them far in advance to avoid delays.
Timing matters. Instead of eating sweets on their own, pair them with meals or eat them shortly after mealtimes. During a meal, your mouth releases more saliva, which is another tool in the fight against tooth decay, canceling out acids and washing away food from teeth and gums. Saliva also contains minerals to repair weakened teeth. For snacks between meals, choose a healthy option like fruit, vegetables or cheese.
“If you find yourself enjoying a sweet treat apart from a meal, chewing sugar-free gum with the ADA Seal of Acceptance after can increase saliva and may help counter acidity,” Price said.
Set a good example. It’s no surprise that most kids also want to enjoy a sweet treat now and then, but remember that cavities are the most common chronic childhood disease. Provide children with foods and drinks that are healthy and low in sugar, remind them about regular at-home dental care, and set a good example by modeling all the tips above.
To learn more about how nutrition affects your teeth, visit MouthHealthy.org/nutritionsimpact. For help keeping your child’s dental routine on track, visit MouthHealthy.org/calendar to download a free 12-month brushing and flossing calendar.
“Making choices to keep your mouth healthy doesn’t stop you from enjoying good food,” Price said. “Finding a balance is key. Reset your routine to focus on healthy behaviors to benefit your dental and overall health.”
