Healthy diets are truly important for healthy lives at every age.
But they are particularly important for children as they grow and develop.
Foods that are good for oral health are also good for overall health. That’s why MySmileBuddy helps parents evaluate what their children eat and drink. That’s also why MySmileBuddy helps parents adopt -- and stick with -- their own dietary plans.
Healthy diets are about more than just avoiding sugary foods and beverages. So swap out soda and juices for water -- or just limit them to mealtime.
Whether you are a “carnivore” or “vegan”, here are some recommended foods that support children's oral and overall health:
For All Families:
1. Fruits and Vegetables:
· Examples: Apples, carrots, celery, and leafy greens like spinach and kale.
· Benefits: High in fiber, these help clean teeth and stimulate saliva production, which neutralizes acids in the mouth.
2. Nuts and Seeds:
· Examples: Almonds, sesame seeds, and sunflower seeds.
· Benefits: Rich in calcium and phosphorus, they help strengthen teeth and repair enamel.
3. Fortified Plant-Based Milks:
· Examples: Almond milk, soy milk, and oat milk fortified with calcium and vitamin D.
· Benefits: Supports strong teeth and bone health by providing essential calcium and vitamin D.
4. Whole Grains:
· Examples: Brown rice, whole wheat bread, and quinoa.
· Benefits: High in fiber, whole grains help maintain healthy gums and prevent gum disease.
5. Tofu and Tempeh:
· Benefits: Rich in calcium and protein, these support enamel strength and overall dental health.
6. Beans and Lentils:
· Examples: Chickpeas, black beans, and lentils.
· Benefits: Good sources of protein and fiber that contribute to oral tissue health and provide nutrients like iron and magnesium.
7. Berries and Citrus (in moderation):
· Examples: Strawberries, oranges, and blueberries.
· Benefits: High in vitamin C, these fruits help maintain gum health but should be eaten in moderation due to their acidity, which can wear down enamel.
For Families That Also Eat Meat:
8. Lean Proteins:
· Examples: Chicken, turkey, and lean cuts of beef.
· Benefits: Rich in phosphorus and protein, which are essential for rebuilding enamel and maintaining healthy teeth.
9. Fish (especially fatty fish):
· Examples: Salmon, mackerel, and sardines.
· Benefits: High in omega-3 fatty acids, calcium, and vitamin D, which support healthy teeth and gums.
10. Dairy Products:
· Examples: Cheese, yogurt, and milk.
· Benefits: Dairy is a great source of calcium and phosphorus, which strengthen teeth and enamel, and the protein casein in dairy helps neutralize oral acids.
11. Eggs:
· Benefits: Contain vitamin D, which helps the body absorb calcium for healthy teeth, and other essential nutrients that contribute to oral health.
12. Vegetables and Fruits (same as above):
· Examples: Apples, celery, carrots, spinach, and kale.
· Benefits: Crunchy fruits and vegetables act like natural toothbrushes, and leafy greens provide essential vitamins and minerals for strong teeth.
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