Category: Healthy Eating

Don’t Forget to Brush! These Thanksgiving Foods are Tough on Teeth

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Thanksgiving is here, and with it comes a swath of seasonal treats that are usually enjoyed just once a year. Besides visiting family, Thanksgiving is a time for eating, and eating well. As your family enjoys this time together, keep your eyes out for a few Thanksgiving dishes that can harm your teeth, and turn your relaxing time off into a real tooth-ache.

Cranberry Sauce

Cranberry sauce is a Thanksgiving staple in many households, and seldom appears on dinner tables outside of turkey day. Despite its tart deliciousness, cranberry sauce is packed with sugar and offers little nutritional value at all. In fact, one of the most popular choices for cranberry sauce –canned cranberry sauce – has 121 grams of sugar per can, and no protein or fiber at all. All of that sugar provides nourishment and energy to bad oral bacteria that cause cavities.

As an alternative, try finding a recipe that calls for fresh cranberries, so that you can control the amount of sugar your family consumes this holiday season.

cranberry

Stuffing

Stuffing is another Thanksgiving classic that can really harm teeth. That’s because most stuffing recipes revolve around bread. Starches like bread provide cavity-causing bacteria the energy they need to chip away at tooth enamel. Additionally, starches can be very sticky and stay on teeth long after a meal has finished, and cause further damage. The high amount of starch sadly makes stuffing unhealthy for teeth. Combined with the fact that stuffing is full of carbohydrates and lacks dense nutritional value, and you begin running out of reasons to eat it.

stuffing

Try getting your stuffing fix by making a tooth-healthy breadless stuffing that uses beans instead of bread as a base! Beans are full of protein and fiber, which makes it a much healthier replacement for bread in stuffing recipes.

Fruit Cake

A seasonal favorite that appears on tables between Thanksgiving and Christmas, fruitcake sounds like it would be a healthy treat, the word “fruit” is right in the name after all! Unfortunately, fruitcake is full dried fruit, which can really damage teeth. Dried fruit contains much higher levels of sugar than their natural counterparts, and none of the water that helps make fruit so healthy. Dried fruit is also very sticky, and can stay on teeth longer after a meal in done. The sugar and the sticky consistency make fruitcake a no-no for healthy teeth. If you are looking for an alternative, you can make a fresh fruit crumble, which has much less sugar and isn’t nearly as sticky.

fruitcake

Sweet Potato Casserole

Sweet potatoes can be a dental super food that provide valuable vitamins for tooth and gum health, but when prepared improperly, anything can be unhealthy. This is the case for sweet potato casserole, a dish that packs an unhealthy punch to teeth. Most sweet potato casseroles are made to be sweet dishes, rather than savory, and feature a layer of melted marshmallows on top. Because of this, they are loaded with added sugar, which hurts their nutritional value. Marshmallows are particularly bad for teeth, since they are packed with sugar and incredibly sticky – two components that can lead to tooth decay and cavities.

If you really want sweet potato casserole this Thanksgiving, try making a more savory recipe that doesn’t add sugar or marshmallows. Sweet potatoes can be great for oral health, when they’re not drenched in sugar.

sweetpotato-1

Have a Happy Thanksgiving

Whatever you decide to make your family for Thanksgiving dinner, we hope that you have a happy and wonderful holiday. Remind your family to brush twice per day for two minutes per session, and floss once per day to help keep cavities at bay this holiday season.

Top Five Healthy Snacks for the ‘On-The-Go’ Family

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Healthy snacks for kids
Caring for your child is a round’ the clock type of job that requires a lot of legwork and travel. Whether it’s ballet or baseball, it seems as if there’s always somewhere to be, and something to do. Often times, what’s lost in all of the after-school commotion is the quality of your child’s snack time. To encourage healthy snacking, we’ve made a list of the top five portable snacks that promote oral health!

healthy-cheese-for-oral-health

1. Cheese and Dairy

Cheese and other dairy products such as milk and low-fat yogurts are low in sugar and high in calcium and protein, which are primary minerals that build stronger teeth and bones. Cheese can be cut into small cubes and easily packed in a backpack or purse for a quick snack on the go.

Healthy-nuts-for-kids

2. Nuts

 

Nuts are another car friendly snack that promote a healthy mouth. Nuts are rich in protein, which helps to build stronger teeth. Chewing nuts promotes saliva production that naturally protects and cleans your teeth by clearing the mouth of debris and acid buildup that can lead to cavities.  Nuts are a great healthy alternative to potato chips, or other salty snacks that your kids may crave

healthy-fruit-for-kids-teeth

3. Fruits and Vegetables

 

Fruits and vegetables are rich in vitamins and nutrients vital to your child’s overall health. They also promote saliva production, which can help prevent cavities. Healthy snacks such as celery, apples, kiwi, and cucumber slices are great substitutes for pre-bagged snacks that are high in added sugar and lack nutritional value. Try to limit the amount of acidic citrus fruits your child may eat, as acid eats away the enamel that protects your child’s teeth.

healthy-lean-proteins

4. Lean proteins

Lean proteins like fish, chicken, and eggs have high amounts of phosphorous, another mineral key to the protection of teeth by promoting enamel growth. Snacks like chicken salad with nuts and celery, or a tuna sandwich will give your child a healthy boost before any after-school event.

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5. Water

Water is one of the best tools we have in keeping our mouths clean, especially fluoridated water, which helps make teeth more resistant to acidic foods. When preparing a snack for your child on the go, grab a water bottle instead of a juice box or sugary soda. Also, encourage your kids to swish water around in their mouth after they’re done snacking. Swishing water can help remove debris caught in their teeth that can lead to enamel loss, and acid buildup.

Sometimes, a parent’s busy schedule requires their families to spend a long time on the road. Eating on the road can be a tough terrain to conquer while maintaining your child’s health. Our team hopes that the snacks listed above will help you plan healthy snacking for your family.

If you have any questions about snacking for oral health, please give us a call!

Sports Drinks Not a Tooth-Healthy Alternative to Soda

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sports drinks and your teeth
Kids and teens love sports drinks.  In fact, studies have shown that these “thirst quenchers” are consumed by 62% of adolescents every day.  But are they good for your child’s body or teeth? And are they truly necessary for sports performance?  Here are a few facts:

Sports drinks contain more sugar than you may realize.

After water, the second ingredient in some popular brands of sports drinks is high fructose corn syrup. Some sports drinks contain as much as 19 grams of added sugar which means that bacteria present in your child’s mouth are being given exactly what they need to grow.

The high acidity of sports drinks can damage tooth enamel.

A 2012 study showed that sports drinks often have high acidity.  This acid interferes with the mouth’s ability to regulate a healthy pH and can lead to the wearing away of enamel.  While tooth enamel is literally the hardest substance in the human body, it’s no match for a steady stream of acid.

Sports drinks are full of salt.

Some sports drinks contain up to 200 milligrams of sodium per serving.  Keep in mind that a “serving” is usually 8 ounces, which means that a large bottle of the leading sports drink can have more sodium than a bag of potato chips.

Sports drinks can be high in calories.

Even though they generally contain fewer calories than soda, sports drinks can still be high in calories due to their serving sizes and the large amount that many kids drink.  Sports drinks make up 10-15% of the daily caloric intake of most teens and aside from their intended purpose, these beverages aren’t always consumed in conjunction with sports.

Sports drinks are best suited for intense physical activity.

If your child is participating in an intense game with constant movement and an elevated heart rate, a small serving of sports drinks may come in handy from time to time.  But most youth sports don’t involve that level of activity.  Fluoridated water is almost always a better choice.

The bottom line is that most kids don’t really need sports drinks.  Consuming what amounts to sugar water simply isn’t necessary for the majority of sports or outdoor activities.  We encourage you to read labels and be aware of everything your child drinks.  Keep your child hydrated and make certain that you child is drinking plenty of water.

Cutting Back on Sugar, Five Tips

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Too much sugar can be bad news for your health.  When left on your teeth, sugar gives bacteria the food it needs to thrive and create cavities.  Further, high sugar has been linked to obesity, diabetes and poor heart health.  And while the average American consumes 22 grams of sugar a day (that’s twice the recommended amount), it’s surprisingly not hard to take a few simple steps to dramatically reduce your intake.  Here are 5 things you can do today to reduce the amount of sugar you consume:

1. Read food labels.

A lot of times, we don’t realize how much sugar that we are consuming because we simply aren’t aware of the sugar content of the foods we consume.  Being aware of sugar content will help you make better decisions about what foods you eat.

 

2. Eat fresh fruit…Instead of canned.

Many times fruit that has been processed and preserved has also had sugar added.  If you do eat canned fruit, be sure that it’s been packed in 100% fruit juice instead of those labeled “light syrup” which refers more to the thickness of the syrup used and not its sugar content.

3. Drink water, not soda.

A 12 oz. can of soda often contains over 39g of sugar!  You can kick the soda habit and dramatically reduce your sugar intake by simply choosing water instead.

4. Pack your lunch and avoid fast food.

Surprisingly, nearly every item on most fast food menus has added sugar, even hamburgers!  You can keep track of exactly how much sugar you are getting and avoid hidden sugars by packing your own lunch.

5. Try Xylitol.

A recent interest in more natural sugar substitutes has resulted in more people consuming products that aren’t just better for you, they can actually promote good health.  Xylitol, for example, has actually been shown to reduce cavities.

Thankfully, You Can Love Chocolate AND Your Teeth!

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chocolate and kids teeth

 

Like us, we’re sure you LOVE chocolate.  Plus, it’s almost a required gift for holidays like Valentine’s Day. And while candy generally doesn’t mix well with keeping teeth healthy, dark chocolate (the kind with at least 70% cocoa) can actually be a cavity fighter. That’s obviously fantastic news for chocolate lovers.

Of course, it’s always important to brush for at least two minutes, twice a day and to floss daily.  But you don’t need to worry about wrecking your teeth by indulging in chocolate from time to time.  Here are a few reasons why chocolate is a great candy choice.

Chocolate contains polyphenols.

Polyphenols are a class of naturally occurring chemicals that can limit oral bacteria. They are also able to neutralize the microorganisms that cause bad breath and prevent bacteria from turning sugar and starches into acid. Polyphenols have great promise for their apparent anticancer and anti-inflammatory effects as well as their ability to reduce hypertension and stroke.
natuarl-chocolate-for-teeth

 

Chocolate is high in antioxidants.

Antioxidants are a group of molecules that keep your body healthy on a cellular level and chocolate contains a lot of them. In fact, dark chocolate can contain up to four times the level found in green tea. High amounts of antioxidants in saliva have been shown to fight periodontal disease.

Tannins are abundant in chocolate.

Tannins are plant compounds that are found in many of the foods we eat. They’re also what give dark chocolate its slightly bitter taste and dark color. Tannins have been shown to help stop bacteria from sticking to teeth because their molecules bind to bacteria before plaque has time to form.

 

chocolate good for teeth

A flavonoid compound called epicatechin is found in high quantities in chocolate.

Flavonoids are a group of plant-based antioxidants that have been shown to slow tooth decay. A recent study by researchers at the University of California showed that a particular flavonoid calledepicatechin displays a remarkable ability to reduce cholesterol, blood clots and clogged arteries.

Again, chocolate should be at least 70% cocoa for most of these benefits to your teeth and body. However, almost any food can be eaten in moderation, as long as you remember to keep brushing regularly.

Subscribe to our blog for more tips on eating healthy and taking care of your smile!

Your Kids Will Love These Simple After School Snack Ideas

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One of the challenges of eating healthy is time.  Busy parents often find that warming up a frozen snack or opening a packaged sweet is easier than making something healthy. Add to the problem of convenience the fact that many kids can be choosy about what they eat.
We believe that having healthy teeth begins to a great part with healthy eating.  We also believe that choosing between snacks that are convenient, healthy and tasty is possible and we’ve put together a few recipes we think your kids will love.  They’re simple and require little prep time.

 

tooth-friendly-snacks-for-kids

Dippers

It’s amazing how quickly children will gobble up vegetables, as long as they are served with dip. Keep a bowl of carrots, celery, cucumbers and cherry tomatoes available for grabbing after school. Most of these dips
will also taste delicious with Pita Bread or tortilla triangles, French
bread, or large pretzel sticks.

Ranch Dip is a favorite, but you can experiment with others.
Mix a 16oz. container of lite sour cream with dry soup mixes like tomato, vegetable or onion. Allow the dip to blend over night or mix it up in the morning.

Cream Cheese Dip

1 (8 ounce) package cream cheese with chives
1 (5 ounce) container sharp processed cheese food.

My children really love hummus for dipping vegetables and/or Pita bread.
I’m not always able to make it myself. So to keep up with the demand,
I purchase 16 oz. tubs from the grocery store.

Keep a jar of marinara sauce (Prego is our favorite), in the fridge.
After school, warm up a small bowl of sauce and serve it with bread
sticks for dipping.

 

healthy after school fruit dip

Fruit Dips

Any of these dips taste delicious with apples, pears, bananas,
peaches or berries.

Fruit Dip #1
2 (8 ounce) packages cream cheese, softened
1/2 cup brown sugar
2 teaspoons vanilla extract

Fruit dip #2
Combine cream cheese and crushed pineapple to the desired taste and consistency. This also tastes delicious when made made with
canned mandarin oranges instead of pineapple. Drain as much of the
fruit juice as possible to avoid a runny dip.

Fruit Dip # 3
Mix cream cheese, apple sauce a dash of cinnamon and brown sugar.
Keep in the refrigerator in an airtight container.

Baked Cheese Bites

2 cups sifted all-purpose flour
1 pinch salt
6 ounces shredded Cheddar cheese
1/2 cup butter, melted

DIRECTIONS:
Preheat the oven to 325 degrees F (165 degrees C).
Lightly grease a large cookie sheet.
In a medium bowl, mix together the flour and salt. Stir in the cheddar cheese and melted butter to form a firm dough. Roll pieces of dough into ropes as big around as a penny. Slice into 1/4 inch pieces. You may need to chill the dough until firm for better rolling.
Place the slices onto the prepared cookie sheet, 1 inch apart.
Bake for 20 to 25 minutes until the bottoms of the coins are lightly
toasted and the tops are firm. Allow to cool completely before serving. Store in an airtight container at room temperature.

 

health after school snacks

English Muffin “Pizzas”

Children enjoy making this one themselves!
Spread Spaghetti sauce on English muffin halves.
Top with sliced olives, deli slices, vegetables and grated mozzarella cheese. Heat in a toaster oven, or microwave until the cheese is melted.

 

One more idea…The Snack Zone
Just like adults…. when children arrive home famished, they will grab whatever is easiest. Often, it’s not the healthiest food options they gravitate to first. Keep a few of the above recipes prepared and ready to go. Assign a shelf or drawer in the refrigerator as the “snack shelf”
and jar or cupboard space for non perishables. This is where the kids
can grab a quick snack and don’t have to ask first. Then, stock cut fruit, vegetables, dips, cheese slices etc. A variety of healthy snack options will keep your little ones from getting bored and everyone will be happy.

Xylitol Is A Sugar Substitute That Can Reduce Cavities

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Xylitol can prevent cavities
It’s no secret that sugar is bad for teeth.  It gives bacteria nourishment and causes plaque to build up.  Because of this, sugar substitutes are always in high demand, especially ones with additional health benefits.  That’s why xylitol (pronounced ‘zeye-luh-tall), a natural sugar substitute derived primarily from plants, is so attractive for those looking for a sweet alternative that’s actually good for teeth.

The American Academy of Pediatric Dentistry (AAPD) has recognized the benefits of xylitol for preventing cavities.  Studies show that it reduces plaque, is antimicrobial, and lowers enamel attacking acid.

What is Xylitol?

Xylitol is a naturally occurring sugar alcohol that’s found in small amounts in many fruits and vegetables.  It can often be extracted from berries, oats, and mushrooms and fibers like birch. Animal studies have found that xylitol had nearly nonexistent side effects compared to other artificial sweeteners.  It also has an extremely low caloric value compared to other natural sugars.

Where can I get xylitol?

Xylitol is currently available in mints, chewable tablets, toothpaste, mouthwash and chewing gum! Chewing sugarless gum is specially beneficial as the act of chewing increases the production of saliva in your mouth which helps neutralize acid as it washes it away.  While chewing gum can never replace brushing and flossing, the American Dental Association indicates that 20 minutes of chewing sugarless gum after meals can help prevent tooth decay.

Want more information on the benefits of Xylitol for healthy teeth? Check out this info sheet from the AAPD!

This Common Snack Food is Worse for Your Teeth Than Candy

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foods worse than candy
When we think of the foods most harmful to our teeth, we immediately think of candy.  Cavities are caused by bacteria in your mouth that creates enamel attacking acids. This bacteria feeds on sugars that exist in nearly everything we eat, and candy is one of the most obvious culprits.  But other foods can be just as rough on teeth, if not worse.

You may have been “tricked”.

Chips and crackers are often substituted for sweets because we think they are better for our teeth, and even people who are vigilant about brushing can be less likely to consider the negative effects of starchy foods.  Unfortunately, it’s not only obviously sweet foods that can cause trouble for teeth, but potato chips, crackers, and other starches are bad news as well. They become soft or sticky when chewed, and stay lodged in teeth long after the meal. Although they don’t necessarily taste sweet, the starches in crackers and chips are broken down into sugar by enzymes in the mouth.

Starchy foods like Chips can be worse than candy.

The American Academy of Pediatric Dentistry has stated that starchy foods may even be worse for your teeth than candy because of the length of time they stay on teeth long after snacking has ended.   As part of a national survey commissioned by the AAPD, it was discovered that 96% of U.S. adults with children under 12 thought a cracker was better for teeth than a piece of caramel.  The AAPD went on to say:

“The truth is that starches can lead to cavities just as sugars can, and caramels dissolve more quickly from the mouth than crackers…A cracker may be more figure-friendly, but it is not a teeth-friendly snack.”

Experiment with healthier alternatives.

Instead of potato chips or crackers, apple slices or celery can provide that satisfying crunch. Are there picky eaters in your family? A small amount of protein-dense peanut butter as a topping adds flavor if you or your children aren’t impressed with the substitution. Whatever you and your children snack on, be sure to brush for at least two minutes, twice every day!

Greek Yogurt: Super-food For Your Family’s Teeth

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Greek Yogurt For Teeth
Greek yogurt is a dental super food.  Yogurt is more popular than ever as a healthy choice for those seeking to supplement their diet with a food that will help their overall health.  Several respected studies over the last few years have continuously shown that Greek yogurt has benefits far beyond digestive health.  Here are a few of the exciting ways that yogurt can help keep you smiling:

Greek yogurt helps gums.

A Japanese study of 1,000 adults revealed that the healthiest gums were found in those that ate the most yogurt.  Probiotics, the “good bacteria” found especially in Greek yogurt are the possible reason as these active cultures may help to slow the growth of cavity causing bacteria.  Healthy gums are essential to your overall health because gum disease can put you at an increased risk for a wide range of complications including heart disease.

Greek yogurt strengthens teeth.

Yogurt is high in calcium which helps to keep your teeth strong.  Calcium works by maintaining the density of your skeletal bones through years of deposit while your body is growing the most.  For this reason, children especially benefit from the calcium found in yogurt.  Once permanent teeth appear, calcium continues to help prevent tooth decay by keeping enamel strong.

Greek yogurt fights bad breath.

Researchers have discovered that eating six ounces of yogurt each day greatly reduces the bad breath causing compounds like hydrogen sulfide.  It turns out that the probiotics found in yogurt help to keep “smelly” bacteria in check.

Yogurt makes your mouth less acidic.

Cavity-causing bacteria love an acidic mouth.  Yogurt counters this by balancing your mouth’s PH levels and creating a less hospitable place for bacteria to thrive.

The best yogurt for your dental health is plain and sugar free.  Greek yogurts are an even better option because they often contain the highest amount of probiotics.  If you or your children crave a sweet addition to your yogurt, you might sparingly choose a small amount of fresh fruit or a natural sweetener.

3 Foods that Can Harm Your Child’s Teeth & 3 Easy Alternatives

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Snacks for healthy teeth
What your child eats affects their oral health.  The best thing you can do as a parent is to encourage your children to make healthier food choices.  Here are a few common snacks that can be detrimental to the health of your child’s teeth and a smile-friendly alternative for each of them.

Sodas & Sugary Drinks

Sodas and sugary drinks can be tough to avoid, but they’re also one of the most common threats to your child’s dental health.  The sugar in these drinks combines with the bacteria in their mouths and forms acids that attack the enamel on your child’s teeth, leaving them susceptible to decay.  Limit sodas and try to establish them as more of an occasional treat while you establish a water habit for your child. Add a lemon, lime or cucumber to their water to give it a more flavorful twist.

Ice Cream

Similar to sodas, ice cream can easily become a problem for a child’s oral health.  The high sugar content and extreme cold temperature weaken enamel which can lead to serious problems down the road.  A great alternative to an ice cream sundae is yogurt (low in sugar) with fresh fruit.  The fruit will provide flavor they are craving; plus, the many oral health benefits of yogurt are well-documented.

Potato Chips & Starchy Snacks

You might not think of potato chips as a particularly risky food, since they have little sugar.  However, these foods can easily get wedged and hidden between your child’s teeth.  Potato’s starch converts into sugar as soon as you consume them.  Instead, try eating different types of nuts.  Peanuts, almonds and walnuts, provide vitamins that strengthen children’s teeth and minerals that stimulate saliva production.

Of course, regular (6 month) dental checkups and cleanings are essential in keeping healthy teeth.  Until then, establish good eating habits to help improve your child’s oral health.

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