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Some basics to learn in Healthy Foods for better

Dental Health: 

1. Drinking fluoridated water is the best beverage for maintaining your oral health. Fluoride helps to make teeth more resistant to the acid attacks that can cause cavities.

2. Eating milk and other dairy products such as cheese and yogurt, are low in sugar, which is a good thing for your dental health. 

3. Fruits and veggies can be good for your teeth since they are high in water and fiber. They help to balance the sugars they contain and help to clean your teeth!  Chewing also helps to stimulate saliva production, which washes harmful acids and food particles away from your teeth.

4. Sweetened beverages are not healthy - especially for dental health and smiles. Bacteria gets energy from the sugar and in the process, produces acid which can damage teeth, causing cavities to form or erosion to occur.  Drinks labeled as "healthy" or "all natural" can still exceed sugar making up more than 10% of your daily calories.  Here are a few alternative choices with better results:  Unsweetened tea, Water, Milk, Plain sparkling water, and diluted juice. 

5. A few foods that can damage your teeth: hard candies, chewing on ice cubes, careful of your citrus and citrus juice intake, coffee loaded with sugar, dried fruits that are sticky, drinking lots of alcohol can reduce saliva production, and sports drinks that are loaded with sugar. 

Healthy Eating

Healthy Smiles!

Learning healthy eating habits is a lifelong journey!  Poor nutrition can lead to all kinds of health issues - including oral health problems such as gum disease and cavities.  Here are some recommendations for a balanced diet: 

1. Fruits and Vegetables: Combined these should be half of what you eat every day. 

2. Grains: At least half of the grains you eat should be whole grains such as oatmeal, brown rice, and whole wheat bread. 

3. Dairy: Choose low-fat or fat-free dairy foods.

4. Lean Proteins: These may include lean beef, skinless poultry and fish, as well as eggs, beans, peas, and legumes. The Center for Nutrition Policy and Promotion also recommends eating at least 8 ounces of seafood each week. 

5. If you want a snack, choose something like fruit, low-fat cheese, yogurt, or raw vegetables.

Teaching our Kids

Help your kids brush their teeth 2 min 2x -- 2 minutes each time, twice a day -- for healthier teeth, good breath, fewer cavities, and to avoid painful dental problems. Once your child’s teeth start to come into the mouth, brush using a children’s toothbrush and fluoride toothpaste in an amount no more than the size of a grain of rice.

Helpful Tips!

  • Encourage your kids to brush with a fluoride toothpaste.

  • Make sure they move the brush back and forth, gently, in short strokes.

  • Use a pea-sized dab of fluoride toothpaste for kids ages 3-6, and use slightly more when they’re older.

  • Teach them to spit out the toothpaste when they’re done so they don’t swallow it.

  • Help them brush the front, back, and top of teeth.

  • Teach them to brush their tongue to remove germs and freshen breath.

Some fruits have high acid contents and can also damage the enamel of your teeth.

Fruits that are more acidic include:

1.Lemon juice

2. Limes


4. Blue Plums


6. Pomegranates

7. Grapefruits

8. Blueberries

9. Pineapples

10. Apples

11. Peaches

12. Mangos

13. Oranges 

By eating a more alkaline food after an acidic one, you can bring the pH in your mouth to a more neutral level before damage is done. An example of this is eating a piece of cheese with or after an acidic fruit like grapes.

Other fruits are less acidic.

The pH scale, which ranges from 0 to 14, is a way of measuring the level of acidity or alkalinity of a substance, whether a food, liquid or the saliva in your mouth. Substances that fall below a pH of 7 are considered acidic and those above 7 are alkaline. Here are a few that are above 7:

1. Cantaloupe

2. Honeydew melons

3. Watermelon

4. Bananas

5. Coconuts

6. Strawberries

7. Blackberries

8. Black currants

9. Papayas

10. Kiwi

11. Red currants

Recommendation:  Rinse with water after eating fruit to dilute the acids in your mouth, and wait at least 30 minutes before brushing to give your enamel time to resettle.


Sugar can lead to tooth decay. Limiting your sugar intake is very important to fight against harm to your teeth. Oral bacteria feed on sugars that can create acids that destroy your tooth enamel. 


To cut down on sugar, we recommend: 

1. Read food labels.

2. Avoid sugary beverages, like sodas.

3. Instead of a candy bar, try a low-fat cheese stick or unsalted nuts. 

4. Explore fresh vegetables and low acid fruits for your healthy snacks.

5. When you snack, wash it down with plenty of water.


Eating cheese, yogurt, and other dairy products containing calcium and phosphates may strengthen the teeth. Green and Black Teas can help suppress harmful bacteria - without adding sugar! Drinking plenty of fluoridated water and brushing regularly with an ADA approved fluoride toothpaste can also clean out sugar-dependent germs.

If you have a 'sweet tooth' then you know giving up sugar is easier said than done - especially at holiday time or celebrations.


So ... limit your daily sugar!