Nutrition Articles

What you eat can affect your whole body, including your pearly whites. So, if you want to strengthen your teeth, and keep them strong for years to come, it’s wise to improve your diet by adding plenty of foods that contain nutrients that are great for your chompers.  What are some of the foods to focus on when you want to eat in a way that will help you impress your dentist at your next checkup? We’ve got you covered with a handy list to help you get started.   Calcium-Rich Foods Eating more calcium-rich foods is a smart move when you want to maintain the strength of your teeth. Dairy products like milk, cheese, and plain yogurt, which boast calcium and protein, are some good choices.  If you don’t eat dairy, or you just want more variety in your diet, you can also get calcium from other sources, such as almonds, calcium-fortified tofu or plant-based milks, and leafy greens like spinach or kale.  Foods That Are Sources of Vitamin C and Phosphorus You’re probably already aware that vitamin C can help support your immune system, but did you know that it can also help when it comes to maintaining the strength of your pearly whites? This important vitamin can support the health of your gums, and it’s easy to get from a wide range of foods, from spinach and broccoli, to tomatoes and citrus fruits.  Phosphorus is a mineral that can help support strong teeth, too, and you can get it from a variety of foods as well. Examples include seafood, dairy, and lean meats, as well as whole grains, soy, lentils, beans, seeds, and nuts.  Crunchy Fruits and Veggies Satisfy your craving for something sweet by enjoying fresh fruits, such as apples, that have a crunchy texture that can help clean your teeth. And when you want a healthy snack, you can also dig into some raw vegetables, like carrots and celery, that will cause your mouth to produce more saliva while you chew.  Because of the texture of raw fruits and veggies, and the fact that they promote saliva production because they require quite a bit of chewing, you’ll be enjoying foods that naturally help cleanse teeth and gums. Plus, when you eat fresh fruits and vegetables, you’re also getting many vitamins and minerals that promote the health of your whole mouth.  Don’t Forget About Tooth-Friendly Beverages! It should come as no surprise that sugary beverages are a big no-no when it comes to keeping your teeth and gums in tip-top shape. But if you get bored with plain water, you can switch things up with some green tea or black tea. These may help fight bacteria and plaque, thanks to their antioxidants and polyphenols.   A Delicious Diet Can Help You Keep Your Teeth Looking Great! Following a healthy diet can help you keep your teeth and gums strong, clean, and healthy. But don’t forget that it’s also super important to follow a consistent brushing and flossing routine at home, and to make regular trips to the dentist for checkups and professional cleanings. After all, you won’t know how well your diet is working until your dentist examines your mouth and takes some X-rays to look for cavities.  Worried about being able to afford dental appointments? To be sure you can get all of the care you need, and all of the advice you need when it comes to eating right for your teeth and gums, sign up for a Spirit Dental plan that’ll have your back and help you save money!  Sources: https://www.colgate.com/en-us/oral-health/nutrition-and-oral-health/healthy-foods-list-seven-best-foods-for-your-teeth https://www.urmc.rochester.edu/encyclopedia/content.aspx?contenttypeid=1&contentid=4062 https://www.eatright.org/food/vitamins-and-supplements/nutrient-rich-foods/healthy-nutrition-for-healthy-teeth https://www.listerine.com/cavities-strong-teeth/foods-strong-teeth https://www.healthline.com/nutrition/foods-high-in-phosphorus https://abcnews.go.com/Health/story?id=117434&page=1  

This holiday season, you can wow all of your friends and family with delicious treats that won’t wreak havoc on their pearly whites. How can you go about doing so? Check out the ideas below, and then get ready to enjoy the most popular flavors of the most wonderful time of the year. Bake Pies That Will Delight Your Party Guests When it comes to holiday desserts, a delicious pie is hard to beat. But you already know that sugar can be detrimental to your dental health, so super sweet pies that leave sticky residues behind on your chompers aren’t ideal. One pie that you can go with is the classic pumpkin pie. Full of fiber and flavor, it never disappoints. And if you’re making the pie yourself, you have complete control over how much sugar you use, so you can easily cut back. Plus, if you avoid the whipped cream on top, you can take yet another step towards making this a mouth-friendly treat. Another option would be to make a crumble pie so you can avoid exposing your teeth to the sugar and white flour in pie crust. With a crumble pie that’s made from nut flour, rather than white flour, you can enjoy a healthier treat for your teeth without sacrificing flavor.  Bake Up Cookies That Are Irresistible   No holiday celebration would be complete without cookies, right? Choosing those that are made using healthier ingredients, though, is the key.  For example, nut-based recipes are great because nuts are high in fiber, which can help fill you up so you’ll eat less. Also, when you’re baking cookies at home, you might be able to cut the sugar requirement in half and still enjoy a rich flavor, so don’t be afraid to make a favorite recipe even healthier. Plus, you can use alternatives, such as applesauce, to add sweetness without having to resort to sugar.  Bake up a batch of the following mouth-friendly cookies for the holidays: Oatmeal cookies that use applesauce to replace at least the majority of the sugar required are a great way to indulge in a sweet treat guilt-free. Offer these to your guests, rather than setting out chocolate chip cookies or sugar cookies.   Gingerbread cookies are a staple of the season, and they’re another smart alternative to sugar cookies because they require a lot less sugar. And if the recipe that you’re using calls for pumpkin, you can also reap the benefits of higher amounts of fiber. Score! Almond cookies boast good-for-you almonds, so they’re yet another recipe that you can try when you want to avoid high-sugar cookie recipes, especially if you cut back on the amount of sugar that you’re using.  Choose Dark Chocolate Over Milk Chocolate Another way to incorporate healthier ingredients into sweet holiday treats: switch to dark chocolate. Why is dark chocolate better than milk chocolate? Well, not only is it high in antioxidants, but it also contains less sugar, so you can indulge in chocolaty goodness with less guilt. Regardless of what recipe you’re baking, if it calls for chocolate, opt for the dark variety to help make it a tasty, tooth-friendly delight. Make Your Own Peppermint and Parfait Treats Peppermint is a beloved flavor of the holidays. From candy canes to peppermint mocha lattes, you can find it everywhere. But a sugary candy cane isn’t a good idea if you’re hoping to steer clear of foods that are bad for teeth. Instead, if you want to combine mint and chocolate flavors, consider making a pudding with ingredients like dark chocolate and mint extract, or prepare a sugar-free hot cocoa and add some mint extract to it for extra flavor. Yum! Finally, a fruit parfait can also be a yummy addition to your holiday party dessert menu. Ingredients like granola, nuts, yogurt, and fresh fruit can be a satisfying alternative to sugar-laden treats. Just go easy on the granola if it has a lot of sugar, and leave off the whipped cream.   Preparing Holiday Treats That Won’t Disappoint Is Easy! From pies and cookies to chocolate and parfaits, there are so many tasty treats to indulge in during the holiday season. Whether you’re hosting a get-together or just baking up some sweets for your family, the right strategies and recipes can help you rest assured you won’t overdo it on cavity-promoting sugar. Remember: it’s always a good idea to at least rinse your mouth with water after having something sweet, as doing so can help cleanse the teeth of leftover food particles. But what would be even better is if you brush your teeth shortly after indulging in dessert. And, despite how busy you might be at the end of the year, it’s also wise to keep those dental appointments if you’re due for a checkup or cleaning.        Sources: https://www.colgate.com/en-us/oral-health/basics/nutrition-and-oral-health/healthy-holiday-treats-the-whole-family-will-love-1214 https://www.colgate.com/en-us/oral-health/nutrition-and-oral-health/kids-healthy-teeth-during-the-holidays https://www.achildsbestsmile.com/navigating-holiday-treats-teeth/  

The holiday season is sugary sweet, what with all of the cakes, cookies, and candies to be had. But we don’t need to tell you that all of that sugar can wreak havoc on your teeth. To keep those pearly whites cavity-free as you feast your way through the holidays, consider the following healthy snack ideas that are sure to satisfy. Embrace the Natural Sweetness of Fruit It’s hard to beat fresh fruit. Snacking on fruit is a fantastic way to satisfy your sweet tooth while getting a nice dose of vital nutrients and fiber. Plus, chewing on certain fruits, such as apples, can even help clean your teeth, thanks to their texture. So, the next time that you’re at a party and there’s a fruit platter, feel free to dig in. If you’re preparing cute snacks for your guests, consider making the fruit even tastier by dipping some strawberries in dark chocolate. Or get creative by using your fruit to make nifty designs, like trees made from kiwi slices, blackberries, and raspberries1, and snowmen made from bananas, strawberries, and grapes2. Adorable, and so good for you! No Need to Miss Out on Pumpkin Pie! When aiming to eat holiday treats that can help you maintain your healthy teeth, you might think that you need to skip the slice of pie. But this isn’t always the case! Pumpkin pie, which is super popular during this time of year, is a great choice because it contains fiber and vitamin A for your gums and enamel. And, if you’re making your own pie at home, you can easily reduce the amount of sugar in the recipe without it affecting the flavor. Extra points if you don’t add any whipped cream to the top! Say No to Sugary Cookies and Sticky Candies If cookies are your favorite, you might be a little disappointed to learn that they aren’t really the best choice when it comes to snacks for healthy teeth. But this doesn’t mean that you have to completely give up on snacking on cookies during the holidays. Go with low-sugar recipes so you can control how much you’re getting in every bite. Also, oatmeal cookies can be a tasty substitute for chocolate chip cookies, or you could try low-sugar versions of gingerbread cookies and almond cookies. Another wise idea is to steer clear of sweets that are sticky and chewy in texture, as they’ll latch onto your teeth and stay around for a while, potentially causing damage to your enamel. Not good! Tip: Consider subbing sugar with healthier options, like applesauce, whenever you bake. Nut Mixes: Tasty and Good for Your Teeth Thinking about roasting some chestnuts? Go for it! If they aren’t your thing, though, there are plenty of other nuts that you can enjoy during the holidays, and they make the ideal snack because they’re filling and good for your chompers. Packed with nutrients, fiber, and healthy fats, nuts can help stimulate saliva production when you eat them, and that can help cleanse your mouth.   For quick and easy snacking, you can prepare spiced nuts easily at home. As an example, you can choose your favorite nuts and add flavor with ingredients like cayenne, cumin, thyme, allspice, and mustard. Enjoy the Holidays While Sporting a Brilliant Smile! Sure, the holidays come with a slew of tempting foods, which aren’t always the right choice to keep your smile bright. But with some strategy and some self-control, you can stick to those snacks that won’t undo all of the steps that you’ve taken to care for your teeth and gums. No matter what foods you consume, snack smart by controlling your portions. And don’t forget to schedule an appointment with your dentist. Even though the holiday season can be hectic, it’s also a perfect time for a checkup and cleaning to be sure your teeth are strong and healthy. Sources: https://mamapapabubba.com/2013/12/13/a-christmas-tree-made-of-fruit/ https://www.womansday.com/food-recipes/food-drinks/g2058/healthy-holiday-snacks-for-kids/?slide=4 https://www.mouthhealthy.org/en/nutrition/holiday-recipes https://www.colgate.com/en-us/oral-health/nutrition-and-oral-health/kids-healthy-teeth-during-the-holidays https://www.mouthhealthy.org/en/thanksgiving-slideshow https://www.thewhitehouse.ie/5-foods-that-are-good-for-your-teeth/ 9. https://www.foodnetwork.com/healthyeats/recipes/2015/12/healthy-holiday-nuts

Did you know that what you eat could have a big impact on the health of your teeth and gums, even if you do your best to brush and floss daily and see your dentist regularly? The foods that are most to blame for the buildup of plaque are those that are high in—you guessed it—sugar. So making it a point to cut back on your sugar intake, and to limit foods that contain added sugars, is a smart move. Having a sweet treat every now and then is better than eating sugary foods throughout the day, as lowering your sugar intake may help prevent the formation of cavities, especially if you follow a strict oral hygiene routine. Stumped about which healthy snacks to enjoy when you want to satisfy your sweet tooth without boosting decay? We’ve compiled a short list below to help you out. Fresh Fruit – No Juice Allowed Okay, we know what you’re thinking. You’re questioning why we’d even recommend fruit as a healthy snack because it contains sugar. And that’s true; fruit does contain sugar. But, in addition to having some natural sugar, various fruits are highly nutritious, and those nutrients could help your body maintain the health of your mouth. Experts recommend indulging in sweet fruits when they’re fresh and whole, rather than juiced or transformed into a smoothie. Think about it: juices and smoothies don’t remove any of the sugar, and they make it easier for the sugar to coat your teeth. Not good! So, rather than pretty much giving your teeth a sugar bath, enjoy fresh, whole fruit that could give you a nice dose of fiber too. Here are a couple of other reasons why snacking on whole fruits is recommended: Some fresh fruits, like apples, pears, and citrus, boast a texture that could help clean your teeth, promote salivation, and stimulate the gums as you chew. Nice, right? Berries contain anthocyanins that might be able to reduce pathogens on teeth. Snack on cranberries, which may be able to get in the way of enzymes that are connected to the formation of plaque. But if cranberries aren’t your thing, you could also enjoy other berries, such as raspberries and blueberries, when searching for healthy snacks. Eat Your Veggies! Another great reason to eat more veggies: they could serve as healthy snacks that help maintain oral health. Low in sugar, raw veggies also have a texture that requires plenty of chewing, so they could help stimulate the production of saliva, which assists in keeping the mouth clean. On top of that, the fibrous texture of raw veggies like celery and carrots could also help stimulate the gums to keep them strong. Still not convinced? Here are more reasons to snack on vegetables when you’re hungry: Veggies provide your body with a host of nutrients, such as vitamin A, that your body can use to maintain strong teeth. Eating colorful veggies (including the dark leafy greens that everyone’s always talking about) could help maintain oral health, thanks to the fact that these snacks are powerhouses of nutrients like vitamin C, calcium, magnesium, and phosphorus. You Can Eat Grains—Just Make Sure They’re Whole If you were worried that you wouldn’t be able to snack on carbs, the good news is that, you can! However, it’s best to stick with whole grain options, such as whole wheat bread, whole wheat pasta, brown rice, barley, millet, and quinoa. Compared to processed grains, whole grains will probably have less sugar—but reading labels is never a bad idea, just to be sure. Healthy whole grain snacks could include whole wheat crackers, unsweetened whole wheat cereal, brown rice cakes, and (yes!) popcorn. Yum!   Seeds and Nuts: Tiny but Mighty Healthy Finally, when searching for snacks that could help you cut down on sugar while giving your body a good dose of nutrients, consider munching on nuts and seeds. Plain or roasted, it should come as no surprise that it’s best to stick with nuts and seeds that haven’t been coated in sweeteners. A few great choices include pumpkin seeds and sunflower seeds, along with walnuts, pecans, and cashews. Happy Snacking! Eating right, brushing and flossing, and seeing your dentist with the help of affordable dental insurance are a few of the biggest steps that you can take towards maintaining your oral health. Hopefully, this list of snacks to reach for when you’re cutting back on sugar to keep your chompers clean will help you make wiser choices. And go ahead, get creative! You might consider adding fresh fruit to plain oatmeal, having peanuts and apple slices, or dipping carrots into some hummus. Your taste buds, and your teeth, will thank you! Sources: https://www.bishopsgatedental.co.uk/blog/top-10-tips-to-cut-down-on-sugar-in-2017/ https://dentistry.uic.edu/news-stories/eat-fruits-and-veggies-for-a-healthy-smile/ https://www.colgate.com/en-us/oral-health/nutrition-and-oral-health/healthy-foods-list-seven-best-foods-for-your-teeth

‘Tis the season for tasty treats! But before you overindulge by digging into too many sugary desserts that aren’t good for your waistline or your teeth, check out the fun and healthy holiday treats that we’ve compiled below. Healthier Cookies That Are Simply Delicious The holidays just wouldn’t be complete without a variety of warm cookies to enjoy by the fire. And the kids also need to leave a few cookies out for Santa Claus, too! But your homemade cookies don’t need to be packed with teeth-damaging sugar and unhealthy white flour. Following nut-based cookie recipes and using whole-wheat flour is a great way to incorporate more fiber into your snack. What’s the big deal about fiber? Well, it could help fill you up faster, which means you may not be inclined to eat as many cookies—perfect if you’re watching your calorie intake! Fun fact: according to experts, you could actually leave out up to half of the sugar that’s in a cookie recipe and you won’t even be able to tell the difference in terms of flavor. If you do want to ensure that your cookies will be plenty sweet, you could use natural sweeteners like applesauce, as opposed to agave and honey, which are high in sugar even though they’re marketed as being great for you. Quick Tips: Replace sugar cookies with less sugary gingerbread cookies. Use adorable cookie cutters, such as “ninjabread men,” to add even more fun to this tasty treat. Opt for almond cookie recipes, as these typically require less sugar than other holiday cookies. Bonus: almonds are great for your overall health! Rather than having chocolate chip cookies, consider baking oatmeal cookies. You could even substitute applesauce for the majority of the sugar in your recipe. Mmm…Chocolate! And Peppermint! Who doesn’t love a little chocolate every now and then? And chocolate definitely seems to be everywhere during the holidays. But try to stick with treats that are made using dark chocolate rather than milk chocolate. The dark variety will have less sugar but it will still satisfy your craving for something sweet. Peppermint is another popular winter flavor. Unfortunately, mint-flavored holiday treats, like candy canes, aren’t the best choice for your teeth. But fear not! There are plenty of creative ways to enjoy something minty and sweet. Just use some mint extract when preparing your desserts from scratch. And don’t hesitate to make treats that combine chocolate and peppermint. Yum! Fun fact: unlike sticky, sugary holiday snacks, chocolate actually tends to wash off your teeth more easily. So consider ditching the candy cane and grabbing a piece of dark chocolate to keep your smile bright throughout the holiday season. Quick Tips: Make a healthier chocolate bark recipe by using antioxidant-rich dark chocolate, unsweetened coconut, almonds, and dried cranberries. Whip up a more nutritious chocolate pudding by using dark chocolate, avocado as your emulsifier, and peppermint flavoring. When making delectable chocolate truffles, melt the dark chocolate with water rather than milk to cut back on calories and fat. Then add dried fruits like orange or cranberry, along with some nuts. Enjoy warm hot cocoa that’s better for you by preparing it with dark chocolate, and add in a bit of peppermint to give it even more flavor.   Grab some fruit, melt some dark chocolate, dip the fruit into the chocolate, and enjoy!   Other Healthy Holiday Treats Even the Kids Will Love Convincing your kids to eat healthy during the holidays could be a bit of a challenge, but you could ask them to help you make these fun little holiday snacks to entice them to dig into something that’s tasty and good for them: Get your kids to eat more fruit by making little Grinch poppers with fresh grapes, bananas, and strawberries. All you have to do is take a toothpick and arrange a grape, a banana slice, and a strawberry from bottom to top. You should end up with what looks like the Grinch’s green face and a Santa hat on his head. This is a snack or dessert that’s just too cute! Another way to get your kids to eat healthily is by making pita holiday trees. These are a great appetizer for the entire family, and they’re easy to make. Just cut some pitas into triangles so they look like trees. Spread some avocado hummus onto each pita and add some chopped red pepper to serve as your tree decorations. Then use a pretzel stick to serve as the trunk at the bottom of your tree. Voila! Keep Your Smile as Bright and Beautiful as Holiday Lights Hopefully, this list of yummy, healthy, and fun treats will help you create the perfect menu for your next holiday party. And remember: eating right and seeing your dentist will help ensure your smile will make the season bright! Sources: https://www.colgate.com/en-us/oral-health/nutrition-and-oral-health/kids-healthy-teeth-during-the-holidays https://www.colgate.com/en-us/oral-health/nutrition-and-oral-health/kids-healthy-teeth-during-the-holidays https://www.mouthhealthy.org/en/nutrition/holiday-recipes

Good oral hygiene doesn’t end with your daily brushing routine. What you eat every day can have an impact on the strength of your teeth, as well as the color of your chompers. So which foods have been deemed the best, and which ones are considered the worst, for tooth health? Take a look at the list below for some helpful pointers. Go Ahead, Indulge in These Foods: Eating for oral health is easier than you might think, as a lot of the same foods that are recommended for overall wellness will also be great for your teeth. Plus, eating the right foods, some of which are listed below, can help undo some of the damage that’s caused by indulging in the wrong foods for your teeth. High-fiber foods: Foods that are high in fiber, such as crunchy vegetables, leafy greens, and fruit, are a great choice for teeth because you have to really chew on them before you swallow. Chewing not only helps break down your food, it also promotes the production of saliva, which naturally helps keep your mouth clean. And if you eat crunchy vegetables and fruits that have a tough exterior, they can also serve as a sort of brush for your teeth as you eat. Watery foods: Many fruits and vegetables, such as apples and celery, have a good amount of water in them, so that will help reduce the negative effects of any of the natural sugar that they may contain. Plus, they stimulate saliva flow, further protecting against tooth decay by helping to buffer acid and rinse away food debris. Calcium-rich foods: Foods that are high in calcium, such as leafy green vegetables and dairy products, can help to maintain the strength of your enamel. Yogurt that is low in sugar might also be beneficial, as it contains protein, calcium, and probiotics, all of which could help to keep your teeth and gums strong. Nuts: Munching on nuts, such as almonds, could be good for your teeth, thanks to the protein and calcium in these foods. Plus, nuts are low in sugar and they contain healthy fats and phosphorus, which can help you maintain a beautiful smile and healthy gums. Go Easy When It Comes to These Foods: Foods that are acidic, sugary, starchy, and chewy are detrimental to oral health because they could contribute to cavities. And chomping down on food that’s very hard could result in broken, chipped teeth. Therefore, try to enjoy the following foods in moderation so you can limit the amount of damage that they can cause. White flour and starchy foods: When shopping for bread, stick with varieties that are less refined. A good example would be whole-wheat bread, as opposed to white bread. What’s the difference? Well, saliva will break starches down into sugar, and that could do damage to your teeth. But whole-wheat products will have fewer sugars, and they will also be harder to break down. Other tooth-damaging foods include starchy potato chips and crackers, both of which stick to the teeth, so it’s a good idea to limit your intake (even though we all know how hard it is to eat just one). Sugary drinks: Soda can be detrimental to the health of your teeth, especially if you consume it regularly. Carbonated soda could even help plaque create more acid that will wreak havoc on enamel, and drinking a lot of soda will basically leave an acidic coating on the teeth. On top of that, it can dry out your mouth and cause stains. And if you think that brushing your teeth right after you drink soda will help, think again, as it could instead cause decay to happen more quickly. Beyond soda, sugary fruit juices and sports drinks can also wear down tooth enamel, so sticking with water really is best. Alcohol and coffee: When you drink alcohol, your mouth is more likely to become dry. Without enough saliva to help naturally wash food particles off of your teeth, your pearly whites could become damaged. And, like alcohol, coffee is acidic and can stain your teeth, as well as dry out your mouth, so try not to drink too many cups every day. Citrus fruits: Sure, citrus fruits, and their juices are packed with nutrients like vitamin C, making them good for your overall health. But you don’t want to overdo it, especially when it comes to lemon juice and grapefruit juice, as these are so acidic that they could erode enamel. If you love orange juice, you can rest assured that it’s less acidic, but consider consuming it in moderation and rinsing your mouth with water after enjoying it. Candy: Of course, candy is on the list of some of the worst foods for your teeth, but chewy candies can do even more damage because they will stick to the surface of your teeth, as well as in between your teeth, for an extended period of time. All of that sugar will help bacteria thrive and create even more acid that can lead to decay. The worst culprits are candies that aren’t only sugary and chewy but also acidic, so it’s recommended to steer clear of sour varieties.     Dried fruits: Like candy, dried fruits are a tasty and sweet snack, but they’re also chewy, so they will—you guessed it—stick to your teeth. When dried fruits attach to the surface of your teeth, and in between them, all of that concentrated sugar could start damaging the enamel, making you more susceptible to developing cavities. That’s why experts recommend sticking with fresh fruit instead. Eat Right, but See Your Dentist Too A good oral hygiene routine at home, coupled with a healthy diet that’s good for your teeth, A good oral hygiene routine at home, coupled with a healthy diet that’s good for your teeth, may help to prevent problems like cavities and stains. Nevertheless, seeing your dentist at least annually is necessary in order to catch problems in their earliest stages and receive the appropriate cleanings and treatments. Just because some foods and drinks could damage your teeth certainly doesn’t mean you need to deprive yourself. Like everything else in life, it’s all about the balance. So go ahead and indulge in your favorite treats, but consider taking a couple of extra steps, such as rinsing your mouth right away or brushing more than twice a day, to keep decay at bay. Sources: https://www.healthline.com/health/dental-and-oral-health/worst-foods-for-your-teeth#2 https://www.health.com/condition/oral-health/best-and-worst-foods-for-your-teeth