healthy eating

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.

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.

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.

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.

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.

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!

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.

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

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.

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.

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!

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.

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.

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.

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.

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!

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.

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.

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.

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.

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 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.

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.

Good news for teeth: Soda consumption in the U.S. is falling.  For the eighth-straight year soda consumption has decreased to its lowest level since 1987.  Many school districts have banned sugary carbonated beverages from their cafeterias.  Well-known politicians have attempted to limit access to large quantities of soda, and even the national “Let’s Move” campaign is urging kids to drink water instead of soda.

But there’s still a lot of soda being consumed, especially by kids.  Estimates have shown that one in five children consumes as many as four servings of soda every day.  Many teens drink as many as twelve soft drinks a day!

Soda is not only bad for your body, being a major contributor to obesity, but it’s incredibly damaging to your teeth because its war on them hits in two major fronts: acidity and sugar.  You may have seen the popular science experiment where an egg is placed in soda and left overnight.  Not only will the egg be permanently stained, but if left long enough the acid in the soda will completely dissolve the shell.  Just like in the experiment, every time you drink soda it bathes your teeth in acid that eats away the hard enamel protecting your teeth.

This is where the second attack occurs.  Soda is extremely high in sugar, containing more than 4 tablespoons in a 20 ounce bottle.  Sugar feeds the bacteria that cause cavities.   Teeth that are already softened by a constant washing of highly acidic soda are further damaged by this increase in bacteria.

The good news is that it’s never too late to make healthier choices.  Replacing soda with water is not only better for your teeth, but also better for your overall health.  You can also help reduce the effects of the occasional soda by rinsing with water after consumption and using fluoride toothpaste.   Don’t forget to brush two minutes, two times each day and make sure that you are up to date on your dental appointments!

The processed food industry has made the job of cutting out sugar even more difficult for consumers.  Foods we wouldn’t necessarily consider full of sugar, even healthy foods, are often sugar bombs in disguise.  Reducing the amount of sugar your family eats is not only a great idea for keeping mouths healthy, but it can also have tremendous benefits to overall health.  Here are a few of the worst sneaky sugar offenders.

BBQ Sauce

Who doesn’t love great barbeque?  From ribs, to pulled pork, BBQ chicken and brisket, great barbeque is often accompanied by a great sauce.  But BBQ sauce can have a high sugar content, sometimes as high as 10 grams per serving.  That’s the equivalent of almost two and one half packets of sugar!

Granola Bars

Granola bars are often high in fiber and full of dried fruits and whole grains.  But be aware, many brands of granola are simply candy bars in disguise.  When shopping for granola bars, look for bars that contain less than 35% calories from sugar.  You’ll be surprised at how few of them fall under that number.  Many bars come in at nearly 50% calories from sugar.

Dried Fruit

One of the biggest surprises in our list of sneaky sugar foods is dried fruit.  That’s because it can be difficult to find dried fruits that don’t have sugar added for extra sweetness.  Raisins, dates, cranberries and even dried bananas are sometimes coated in sugar.  Be sure to check the packaging and only purchase dried fruits that don’t include the extra sugar.

Smoothies

What could possibly be more healthy than a smoothie?  Made the right way, using whole fruits and vegetables, along with unsweetened Greek yogurt, a smoothie can be a terrific choice.  But many smoothie bars will often add liquid sugars to the mixer just before blending.  Your best bet is to ask for a nutrition guide at your favorite shop and watch your smoothie being made.  Try to avoid fruit juices that are generally all sugar and no fiber.  Know what’s going in and don’t forget to ask questions.

With all of the hidden sugar in our food, it can be daunting to track it all down.  A great rule of thumb is to read labels whenever possible and become educated as to the various names for sugar.  Dextrose, corn sweetener, high –fructose corn syrup, fructose, maltose, sorghum and evaporated cane juice are all common names for sugars found in foods you might never suspect as being hidden sugar bombs.

With all of the junk food available to kids and adults, it's hard to imagine that something as seemingly healthy as fruit could ever be bad for your teeth.  And certainly there are a lot of foods that are high in sugar that would be considered far worse for your overall oral health.  Still, there are times when fruit may not be the best choice.  Here are a few examples when you may want to skip the fruit:

When it's dried.

Dried fruits have had most of their water removed and what's left contains a much higher percentage of sugar than fresh fruits.  And because you tend to eat more dried fruit based on the volume, you will consume a much greater amount of sugar when compared to eating fresh fruit.  This doesn't even take into account the added sugar that most packaged dried fruit contains.  Further, dried fruits like raisins and plums tend to be sticky and often stay stuck to teeth for a long time.  This provides bacteria plenty of what they need to grow.

When it's canned with syrup.

Most canned fruits are packaged in a thick, high sugar syrup.  Even those labled "light syrup" contain large amounts of added sugar because that description can refer to the consistency of the syrup rather than sugar content.  When eating canned fruits, look for those that have no added sugar or those packed in 100% fruit juice.

When it's juiced.

First, it's important to understand that fruit juice can be very good for you when it's part of a balanced diet.  However, juice can still harm teeth when too much is consumed too frquently.  This is because fruit that is juiced generally has much of the most nurtitious portions of the fruit removed.  When the pulp and fiber is taken away, what's left is mostly water and sugar.  What's more, fruit juices like orange juice is often highly acidic and can be tough on enamel over time.

As you can tell, fresh whole fruits are always the best option when eating fruit.  Whatever you eat, however, it's important to remember that nearly all foods can be enjoyed in moderation.  Be sure to brush and floss regularly.