It’s no fun passing up sugary treats like cookies and candies. But when it comes to tooth decay, food choices play an important role. Some foods can harm your teeth, while others contain essential nutrients to keep them healthy and strong. To help prevent tooth decay, keep the following food choices in mind.

Calcium

Calcium is a prime ingredient for preventing tooth decay, especially for growing children. Dairy is a great source, with choices such as milk, yogurt and cheese. And calcium isn’t hiding in the fat, so skim milk and low-fat yogurt are just as good. Other options are leafy greens such as broccoli and bok choy, canned fish with bones, almonds, Brazil nuts and dried beans.

Fruit, Fiber and Veggies

Eating high-fiber foods keeps saliva flowing, which helps create mineral defenses against tooth decay. Good sources of fiber are dried fruits such as dates, raisins and figs, and fresh fruits, like bananas, apples and oranges. Other options include veggies, such as beans, Brussels sprouts and peas, along with peanuts, almonds and bran.

Whole Grains

Whole grains provide B vitamins and iron, which help keep gums healthy. Whole grains also have magnesium-an important ingredient for bones and teeth. In addition, whole grains are high in fiber. Look for foods such as bran, brown rice, and whole-grain cereals and pasta to be good sources of whole grains.

Sugar Snacks

When you get the munchies, focus on choosing healthy foods, like the ones we mentioned earlier. Try to steer clear of sweets, because sugar partners with plaque to weaken enamel, leaving you vulnerable to tooth decay. In fact, each time you eat a sugary snack, your teeth are under siege for the next 20 minutes.

The Food Pyramid

When looking to follow a healthy diet that’s good for your teeth and the rest of your body, try sticking to the food pyramid. The pyramid is structured to give you a healthy serving of all the necessary food groups you need throughout the day.

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And that’s not all. Certain factors can increase your risk for developing tooth decay. Not brushing and flossing your teeth to remove plaque is a top risk factor, but keep these others in mind:

• Specific foods and drinks. Foods that cling to your teeth are the most likely to promote tooth decay. All sugars and most cooked starchy foods are major plaque promoters, including milk, honey, raisins, hard candy, dry cereal and bread.
• Frequent snacking. Some diets suggest eating several small meals each day to help lose weight or maintain weight loss. But remember that if you snack frequently, no matter what type of food, the acid in the food has more time to damage your teeth. Here’s another tip: Brushing your teeth after eating not only removes plaque, it can also help you stick to your diet by making your mouth feel cleaner so you’ll be less likely to snack.
• Bottled water instead of tap. Many people are concerned about the quality of their local tap water, but public water supplies contain fluoride, which promotes oral health by helping to protect tooth enamel from plaque buildup. Check the labels on your bottled water—some have added fluoride. And if you have children, check with your dentist about the correct amount of fluoride that they should get to help control plaque and promote oral health.
• Receding gums. If your gums are receding, plaque can form near the roots of the teeth, which are not protected by tooth enamel and are more vulnerable to decay.

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Look for toothpaste with fluoride that’s child-friendly, with flavors and colors that appeal to kids, such as Kid’s Crest. There are toothpaste choices more appropriate to adult needs as well, so many families find themselves using more than one type of toothpaste.

Knowing how to brush your teeth is just as important as the type of toothpaste you choose. Teach children the proper technique early to help encourage them to develop good oral health habits. Explaining how to brush your teeth doesn’t have to be complicated. Start with these simple steps to get kids off to a good start.

• Hold your toothbrush at a 45-degree angle against the gums.
• Move the brush back and forth gently, in short strokes, over the fronts, backs, and tops of your teeth. Don’t scrub hard along the gum line; you can irritate your gums.
• Don’t forget to brush (and floss) behind your top front teeth and behind the bottom front teeth. (The area behind the bottom front teeth is prone to tartar buildup and needs attention.) Use the top bristles of the brush to reach this area—some toothbrushes have a slightly longer tip to make it easier to reach these spots.

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According to the American Academy of Periodontology, gingivitis is not limited to adults—it occurs in children and adolescents, too. Gingivitis in children can be easily treated and reversed with a consistent oral care routine of twice-daily tooth brushing. But early detection of gingivitis is essential so it can be treated before it becomes severe. Check your child’s teeth daily and pay attention to their gums as well.

Some other oral health points to keep in mind for babies and young children:

Babies

If you see spots or stains on your baby’s teeth, visit a dentist. Healthy baby teeth should be all one color, without spots or stains. Although baby teeth will fall out to make room for permanent teeth, it’s important to keep them clean. Tooth decay can occur in baby teeth, and it can be painful for the child and may lead to problematic infections. Most baby teeth are in place by about 2 years of age, and you can brush them with a soft toothbrush designed for you child’s particular stage development.

Young Children

Although young children may think they can brush their teeth themselves, most children don’t have the manual dexterity for thorough teeth cleaning until they are about 7 years old. Until then, help your child brush and floss. Let them “do it themselves” first, and then follow-up by helping them brush and floss again. Most young children thrive on regular schedules, so try making morning and evening tooth brushing and flossing a family event and do your own brushing and flossing at the same time.

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