As the back-to-school season approaches, parents are faced with the challenge of packing lunches that are both nutritious and appealing for their children. It's important to ensure these meals not only satisfy their taste buds but also support their dental health. Lucky for you, we have a tooth-friendly lunch guide that promotes strong, cavity-free teeth while keeping your kids happy and healthy.

Certain foods strengthen teeth, while others can cause decay and erosion. For example, calcium-rich foods like cheese and yogurt fortify enamel, while sugary snacks can weaken it by feeding bacteria that produce acid in the mouth. The key is to focus on foods that promote oral health and avoid those that may cause harm over time.

Foods That Support Strong Teeth

Cheese and Dairy
Cheese and yogurt are excellent choices for lunches and snacks. They not only increase saliva production, which helps wash away harmful bacteria but are also rich in calcium. Calcium strengthens tooth enamel, helping to prevent cavities and tooth decay.

Fresh Fruits and Vegetables
Crunchy veggies like carrots and apples act as natural toothbrushes, scrubbing your teeth while you chew. Additionally, fruits and vegetables rich in vitamin C (like oranges and bell peppers) help maintain healthy gums.

Eggs and Meats
Protein-rich foods like eggs, chicken, and beef provide phosphorus and magnesium, which are essential for maintaining strong teeth and bones. Proteins are also going to help increase antibacterial saliva production which organically helps fight cavities and breaks down food.

Oatmeal and Whole Grains
Whole grains like oatmeal are a great source of fiber, which can reduce the acidity in your mouth and decrease the risk of tooth decay. Oatmeal also involves a lot of healthy chewing which can help breakdown foods faster and stimulate blood flow to your gums. 

Onions and Mushrooms
Surprising but true! Onions and shitake mushrooms contain antibacterial properties that can help reduce bacteria in your mouth and protect against cavities. While most vegetables are beneficial to kids growth and development, be sure to to prioritise these when packing your lunch!

Water
Encourage your child to drink plenty of water throughout the day. Water helps wash away food particles and keeps your mouth hydrated, preventing dry mouth which can increase the risk of fungal infection in your childs mouth. Saliva helps keep the harmful bacteria at bay and helps fight fungal infections naturally, so be sure to encourage water intake regularly!

Key Vitamins and Minerals to Incorporate Into Meals 

Vitamins and minerals play a crucial role in maintaining strong teeth and healthy gums. Vitamin D is essential as it helps the body absorb calcium, which is vital for building strong bones and teeth. Magnesium contributes to healthy enamel, the protective layer that shields teeth from decay. Additionally, Vitamin C is important for gum health, helping to prevent inflammation and gum disease by supporting the soft tissues in the mouth. Including foods rich in these nutrients can significantly boost your child's dental health.

Foods to Avoid

While certain snacks may appear harmless, they can contribute to dental issues over time. Raisins and dried fruits, for example, are high in sugar and tend to stick to teeth, providing an ideal environment for bacteria to thrive. If you do offer dried fruits, it's essential to make sure your child flosses before bed to remove any trapped particles. Similarly, sugary packaged foods often hide added sugars under various names, such as corn syrup and rice syrup. Always check labels carefully to avoid sneaky sugars that can damage your child’s teeth. Acidic foods and drinks, like citrus fruits and sodas, can erode tooth enamel over time, weakening teeth and making them more susceptible to decay. Lastly, one of the most important foods to avoid are ultra processed foods which have been altered from their natural state by the addition of salt, sugars, fats, additives, preservatives or artifical colors. Ultra processed foods make up almsot 50% Canadians daily diet and negatively affects ones gut microbiome and overall health. You can learn more about what foods are considerend ultra processed and which foods are okay to consume here. Overall, reducing your child’s intake of these foods will help protect their dental health and maintain healthy smiles for years to come.