Posts for tag: nutrition
March is national nutrition month—a good time to look at the connection between diet and oral health. You probably know that sugar is a major culprit in dental problems. This is because bacteria feed on sugars and create acid that can lead to tooth decay and gum disease. Avoiding sugary foods and drinks as much as possible is a good rule of thumb, but there are some food choices that actually benefit your oral health. Here are nutrition tips that will help keep your smile healthy for life:
Say cheese. Dairy products such as milk, cheese and yogurt contain calcium and phosphorus to build teeth and strengthen the supporting bone. And cheese neutralizes acid in the mouth to help fight cavities and gum disease.
Choose lean proteins. Lean meats, poultry, fish, milk and eggs help strengthen teeth. They are rich in protein and phosphorous, which is essential for building strong bones and teeth.
Eat a rainbow. Fruits and vegetables provide many key nutrients, including vitamins necessary for healing, bone strength, and healthy gums. Besides being nutritious, fruits and veggies scrub your teeth while you chew and stimulate the production of saliva, which is necessary for neutralizing acid and rebuilding enamel.
Nibble on nuts. Nuts contain protein, fiber and healthy fats. They also contain essential vitamins and minerals to keep teeth strong and gums healthy. Further, chewing nuts stimulates saliva production, lowering the risk of tooth decay.
Go for the grains. Studies have shown that eating too many refined carbohydrates such as white bread and sweet bakery items can lead to chronic inflammation, which is a factor in gum disease, heart disease, stroke and other conditions. In contrast, eating complex carbohydrates such as whole grains may reduce inflammation in the body.
What you put in your body can play a big role in preventing tooth decay and gum disease, so choose foods that provide the right building blocks for optimal dental and overall health.
It's easy to go overboard with sweets during the holiday season. But overconsumption of sugar, month after month, can jeopardize your oral and general health. A sugary diet nourishes the bacteria that cause tooth decay. Eating too much sugar over time also promotes general health problems such as diabetes and excessive weight gain.
The beginning of a new year is a great time to bring your diet back into balance. But if you really want to cut down on sugar, you'll need to be aware that there is a lot of sugar hiding in foods you where wouldn't normally suspect it. Here are some examples:
Ketchup. Do you like ketchup on your burger and fries? For every tablespoon of ketchup you use, you'll be adding about 4 grams of sugar (one teaspoon). That can add up pretty quickly into a significant amount of sugar!
Canned tomato soup. Read the label of your favorite brand and you might see as much as 12 grams of sugar per half-cup serving. That equals three teaspoons of sugar in every half cup of soup—even more in a full bowl!
Granola. You may think of granola as a healthy choice for breakfast. Yet you're likely to see sugar listed as the second ingredient on many favorite brands—right after oats. This typically adds up to 15 grams of sugar per serving. That's almost 4 teaspoons, in a food promoted as healthful!
Yogurt. Here, the amount of sugar varies widely among brands and flavors. One container of vanilla yogurt might contain 3 or more teaspoons of added sugar. Put that on a breakfast serving of granola, and your first meal of the day has already topped the 6-teaspoon daily limit recommended by the World Health Organization.
So, to prevent sugar from sneaking up on you, it's important to read those labels! And if you have any questions about sugar and oral health, please contact us or schedule an appointment for a consultation. You can learn more by reading the Dear Doctor magazine articles “The Bitter Truth About Sugar” and “Nutrition and Oral Health.”
Sending the kids back to school means it's time to start packing those lunch boxes! What your children eat and drink can have a big effect on their oral health. So it's important to know what the best choices are… and what to avoid. Here are some tips for sending your kids off with a tooth-healthy school lunch every day.
Tip 1: Avoid Sugary Drinks
The scientific evidence is overwhelming that sugar is the most important dietary factor in causing tooth decay, and soft drinks are the largest source of sugar in many kids' diets. Even natural fruit juices have unhealthy amounts of sugar. So when it comes to beverages, keep it simple: H₂0 is the way to go!
Tip 2: Get Creative With Shapes & Flavors
Healthy food that's low in sugar doesn't have to be boring! You can use cookie-cutters to shape calcium-rich cheese and whole-grain bread into flowers, stars — even dinosaurs. Unbuttered popcorn can be flavor-boosted with a dash of cinnamon or parmesan cheese. There are all kinds of ways to get creative.
Tip 3: Sweeten The Deal With Fruits & Veggies
While fruits and vegetables do have some sugar, they are a good choice for a healthy smile — and a healthy body. That's because they also contain plenty of water and fiber, which slows the body's absorption of the sugar… and even helps clean the teeth! Kids enjoy the naturally sweet taste of bite-sized fruits and vegetables like cherry tomatoes, baby carrots and seedless grapes. And the cheerful, bright colors of these nutritious little nuggets make them even harder to resist!
Of course, even with a healthy diet, your kids still need to practice good oral hygiene at home, and have regular professional cleanings at the dental office. If you have any questions about nutrition or oral hygiene, contact us or schedule an appointment for a consultation. And have a happy, healthy — and delicious — return to school!
You've no doubt heard about certain foods and beverages that increase your risk for dental disease. These foods, often high in added sugar or acid, can lead to tooth decay or periodontal (gum) disease.
But have you heard about foods with the opposite effect — actually protecting your teeth against disease? Many of these dental-friendly foods are plant-based and fibrous: they stimulate saliva production, one of the mouth's best disease-fighting weapons.
But there are also some foods you might not expect to make the good list for dental health. Here are 3 surprising foods that could help you fight dental disease.
Cheese. We've long recognized milk as important to dental health — but cultured dairy products like cheese are also good for teeth. Cheese stimulates saliva, which neutralizes acid and replenishes the enamel's mineral content. Cheese also contains decay-stopping minerals like calcium, phosphorous and casein. And although milk cheese contains the sugar lactose, this particular type triggers less acid production than other sugars.
Black & green teas. You may have heard about the staining effect of tea, and avoided it as a result. But both forms of tea are also rich in antioxidants, substances that protect us against disease, including in the mouth. Black tea also contains fluoride, which strengthens enamel against cavities. If you drink tea, of course, you should exercise diligent hygiene to reduce any staining effect.
Chocolate. Yes, you read that right, chocolate: unrefined cocoa to be exact, which contains a number of compounds that resist decay. Ah, but there's a catch — chocolate in the form of your favorite candy bar usually contains high amounts of sugar. Sweetened chocolate, then, is a mixed bag of decay-resistive compounds and decay-promoting sugar. To get the benefit you'll have to partake of this favorite food of the Aztecs in a more raw, less sweetened form.
Of course, there's no single wonder food that prevents tooth decay. Your best approach is a diet rich in fresh fruits and vegetables, dairy and quality protein while limiting sugar-added and acidic foods.Â And don't forget daily brushing and flossing, coupled with regular dental visits for cleanings and checkups. Having a comprehensive dental care plan will help ensure your teeth remain healthy and disease-free.
If you would like more information on food choices and dental health, please contact us or schedule an appointment for a consultation. You can also learn more about this topic by reading the Dear Doctor magazine article “Nutrition & Oral Health.”
Sports drinks have been widely touted as an ideal way to replenish carbohydrates, electrolytes and, of course, fluids after a strenuous event or workout. But the mixtures of many popular brands often contain acid and added sugar, similar to other types of soft drinks. This can create an acidic environment in the mouth that can be damaging to tooth enamel.
Of course, the best way to replenish fluids after most strenuous activities is nature’s hydrator, water. If, however, you or a family member does drink the occasional sports beverage, you can help reduce the acid impact and help protect tooth enamel by following these 3 tips.
Avoid sipping a sports drink over long periods. Sipping on a drink constantly for hours interferes with saliva, the bodily fluid responsible for neutralizing mouth acid. But because the process can take thirty minutes to an hour to bring the mouth to a normal pH, saliva may not be able to complete neutralization because of the constant presence of acid caused by sipping. It’s best then to limit sports drinks to set periods or preferably during mealtimes.
Rinse your mouth out with water after drinking.Â Enamel damage occurs after extended periods of exposure to acid. Rinsing your mouth out immediately after consuming a sports drink will wash away a good amount of any remaining acid and help normalize your mouth’s pH level. And since water has a neutral pH, it won’t add to the acid levels.
Wait an hour to brush after eating. As mentioned before, saliva takes time to neutralize mouth acid. Even in that short period of time, though, acid can soften some of the mineral content in enamel. If you brush during this “soft” period, you may inadvertently brush away some of the minerals. By waiting an hour, you give saliva time not only to neutralize acid but also restore mineral strength to the enamel.
If you would like more information on sports and energy drinks and their effect on dental health, please contact us or schedule an appointment for a consultation. You can also learn more about this topic by reading the Dear Doctor magazine article “Think Before you Drink.”