Submitted by Associates in Dentistry
When it comes to preparing a healthy lunch for your kids, you may already be selecting quality foods such as milk, fruits, bread, cereals, and vegetables. However, did you realize that these foods can contain sugar and/or starches? To maintain good oral health includes a balanced and healthy diet. There are too many healthy ‘prepackaged’ foods that also have issues that are lurking when it comes to sugars, starches, and fillers. In a nutshell, foods containing carbohydrates and sugars come in contact with the germs and bacteria in our mouth that cause plaque. Thriving on sugars and starches, plaque develops from these types of food.
What is plaque exactly? Plaque is a soft, sticky film that builds up on your teeth and contains millions of bacteria. The bacteria in plaque cause tooth decay and gum disease if they are not removed regularly, on a daily basis, through brushing and flossing. Proper care also includes regular visits to the dentist for cleaning. According to the American Dental Association, the acid attacks the teeth for 20 minutes or more.
It is important for you to help your children and teenagers select healthy foods and eat a balanced diet. The following tips can help you learn how to prepare a lunch that best meets your child’s dental and nutritional needs.
When investigating food types to include for a balanced and healthy lunch, there are two great resources available. ChooseMyPlate.gov has solid and easy information to understand in providing balanced nutrition. The other resource, called The Food Pyramid, provided by the USDA, allows you to input the sex and age of your child to determine his or her average daily nutritional requirements, so that you can easily plan a healthy lunch menu.
To help in your quest of food selections, the following foods are sticky and / or chewy and should be avoided or limited because they stick to the teeth and saliva is unable to wash the sugar away.
- Raisins
- Granola bars
- Honey
- Dried figs
- Peanut butter cookies
- Oatmeal cookies and pies
- Jelly beans
- Lollipops
- Hard candy
- Caramel
- Taffy
- Sugary drinks – soda, juices
- Surgary gum
Lunch Box Tips:
There are many great food selections available for making your child’s packed lunch a yummy success. If you are selecting prepackaged or snack type foods, be sure to carefully read the label. Some items are marked as healthy until you study the label and find out it may not be as you expected. Try to stay away from foods containing high sugar and starch content – along with high fat and sodium content. Usually these types of foods are also of high calorie content – another topic altogether!
- Fruits, vegetable,s or cheese can be great snacks at home or in your child’s lunch.
- When selecting fruit, the best fruit choices are those containing more water, such as: pears, grapes, and apples. They are also easier to pack for lunch than other fruit choices.
- Any type of aged cheese is a good choice, such as: Swiss, Cheddar or Monterey Jack. You can also use cookie cutters to cut the cheese into fun shapes. Some studies have even suggested that aged cheese can actually help to prevent tooth decay.
- When selecting vegetables, try raw broccoli, cauliflower, carrots, cucumbers, and celery.
- Providing a small container of a sugar-free, or low sugar salad dressing could make a great dip for your child’s vegetables.
- Try some different healthy foods or low carb snacks that your children may like.
- Occasionally send a fun snack.
What about after eating?
With destructive plaque kicking in after eating, encourage your child to brush their teeth after lunch. Packing a travel size tooth brush and tooth paste might encourage them to brush. Or, at least ask them to rinse well with water after eating. For older children and teenagers, if the school allows gum, they can chew a piece of sugarless gum for a few minutes after they eat.
Helping our children with good nutrition and oral health care is important. Developing such positive habits will not only assist them as they develop now, but with their future health. We as parents, or guardians, can help set the standards of good habits and choices.
For further information on proper oral health care and procedures for children, visit us at www.associatesindentistry.com for links to trusted, professional dental sources. With locations in Canton, Elmwood, Washington, Peoria, and Bartonville, Associates in Dentistry is ready to serve you and your family. Convenient weekend and evening appointments are available.
Sources upon request
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