Whether you are looking to create a healthy lunchbox for your children to take to school or want to ditch the shop bought meal deals for a healthier alternative this blog will help. We’ll take a look at some of the best healthy options to make your lunches a little less boring and a whole lot better for your teeth. As well as telling you what you should be including in your lunchbox, we’ll also let you know the food and drinks to avoid.
Healthy food choices for better oral health
As well as being good for your teeth the healthy food choices that we have selected are also a great choice for helping improve your overall health and wellness. So, let’s take a look at the food choices that you should be including:
• Cheese – A great snack option, cheese helps to raise the pH level in our mouths and thus reduces the risk of tooth decay. Cheese is high in calcium and protein which strengthen your teeth’s enamel. And, best of all, it tastes delicious.
• Apples – An apple a day keeps the doctor away. While apples are full of natural sugars, they are also packed full of water and fibre. Eating an apple stimulates the gum tissue and increases saliva which help to protect the mouth and wash away food particles and bacteria. Apples make a great end to a meal as they help to clean out your mouth.
• Yoghurt – Ditch that sweet treat at the end of your meal and replace it with a pot of natural yoghurt. Like cheese it is full of calcium and protein and it also contains probiotics which are good bacteria that benefit your gums. Make sure you pick natural, unsweetened yoghurts, you can always add a teaspoon of honey or fresh fruit to them.
• Leafy greens – There are so many leafy greens to choose from spinach, kale, cabbage, beet greens, lettuce, swiss chard, the list goes on. These superfoods are full of vitamins and low in calories, meaning they are an excellent and healthy choice.
• Carrots – The humble carrot. Cut up into batons and they make an incredibly healthy snack that will help to produce saliva and rinse out your mouth. Add some houmous which is high in good fat for a filling and tasty treat.
• Nuts – Another great snack option that is full of healthy fats and oils while being low in sugar. Unsalted nuts such as almonds, cashews, brazil nuts, hazelnuts and pistachios are all great choices. They can be added to salads, included in stir fries or just eaten on their own.
• Fish – Packed full of oils and natural fats, fish is a great source of protein and one of the healthiest options. There are so many different choices from tuna and salmon to white fish such as cod, haddock and sea bass. Oven cook in foil to enjoy the health benefits and add to your salad.
Now that we know what you should be eating let’s take a look at some of the food and drink items to avoid.
• Sweets – Not only are they packed full of harmful sugars but chewing and sucking on hard sweets can damage your teeth and crack or chip healthy teeth.
• High acidic foods – Oranges, lemons and other citric fruit may taste great but they are incredibly high in acids which can damage your teeth’s enamel. Swap these out for fruit such as apples which are much better for your teeth.
• Avoid sports drinks, fizzy drinks and fruit juices – Yes you may think that a diet fizzy drink is sugar free but these drinks contain a lot of acid that will harm your teeth’s enamel. These drinks are also full of sugars and artificial sweeteners which are just as bad for your teeth.