Healthy Snacks for Healthy Teeth: Dental Friendly Diet Tips

You only get one set of adult teeth in your lifetime. Try to follow healthy habits and protect them. While it’s easy to reach for sugary snacks, some delicious treats can cause premature tooth decay and cavities if you eat them too often.

There are ways to satisfy your snacking cravings while keeping your teeth healthy. You just have to make informed decisions about your food to look after your well-being and smile.

Ground Rules for Choosing Snack

When people talk about sustainable oral health, most think of the dental care supplies they have. An additional factor that people should consider is their diet. The food they eat and its nutrients affect their overall mouth health in the long run. 

Some snacks have a reputation for being counterproductive for overall oral health. It’s important to regulate how much you eat of this. Or at the very least, try to find substitutes for the following foods to look out for your teeth long term. 

Here are some examples of snacks to eat in moderation to safeguard your teeth:

• Potato chips

• Soft breads

• Milk chocolate

• Caramels

• Lollipops

• Sour candies

• Carbonated drinks

• Dried fruits

• Citrus fruits

Teeth-Friendly Snacks to Try in Your Diet

Set your teeth up for success by choosing snacks that are low in acidic ingredients and lack a sticky or sugary consistency. Foods in this category are less likely to coat your teeth with acids that cause premature decay. You can also get creative with these dishes.

1. Crunchy Vegetables and Dip

It’s tough to beat crisp vegetables when it comes to healthy snacks. Crunchy vegetables do an excellent job of cleaning your teeth naturally and preventing staining. Foods like carrots, cucumber and celery break into chunks, contain water and massage your gums. 

Crunchy vegetables are also easy to eat without messes, making them perfect for snacking on the go. Julienne your chosen greens and bring them to the office. As an extra treat, you can bring hummus or sugar-free peanut butter dip. 

2. Fruit Smoothies

Fruit smoothies are a great refresher when it’s hot outside. Using cold water as the base instead of milk and ice makes the consistency lighter, perfect for a snack. It also adds extra hydration to the overall beverage.

Grapes and cherries are popular fruits because they are high in water. You can also make a light strawberry smoothie. This option contains plenty of Vitamin C to whiten teeth and improve gum health. Add your chosen options to the blender and enjoy your concoction after mixing. 

3. Cheese Board

Cheese, whether you enjoy it in slices or blocks, is high in calcium and phosphate. These dairy products contain ingredients to repair and maintain your tooth enamel in the long run. They can also eliminate unwanted acid near the teeth and increase the saliva in your mouth to fight off cavities. Eat them as they are or construct your very own cheese board. 

Pick out different cheese types. Consider the texture and flavour to add variety. For example, parmesan is a little hard and sharp, while camembert is soft and fruity. Add a couple of dipping sauces, like green and red pesto. Crackers are also a good accompaniment to the mix. 

4. Yoghurt Cups

Sweets have a reputation for being bad for your pearly whites. Luckily, yoghurt is a great replacement since it’s lower in sugar content compared to other traditional desserts. It’s also packed with calcium to improve teeth strength and quality.

Most yoghurt cups can be eaten as they are, but you can also enhance them with extra ingredients like granola. Use softer versions of these grains to add texture without putting your teeth in danger. Fruits like blueberries and banana slices can also be a sweet treat.

5. Oatcakes

Oatcakes are quite healthy snacks to have during the morning or midday. Their softer texture is easy on the teeth when chewing. Plus, they’re also a good way to use up any leftover oats and avoid food waste in your household.

To make these, blend your oats to get finer crumbs. Once done, you can melt some butter and mix to create a paste. Add water and knead it. Make sure to add a little at a time to avoid making it too liquidy.

Roll out your mixture and flatten it out a little. Use a cookie cutter to make cylinders and add them to your baking sheet. Bake afterwards and enjoy. Sugar-free peanut butter is a good topping, but you can also try cream cheese. 

6. Quesadillas

If you’re craving Mexican food, quesadillas are the solution snack for you. These meaty wraps are quite easy to whip up and enjoy. They feature plenty of cheese with all its calcium and phosphate glory. And if that isn’t enough, soft tortilla wraps are a better alternative to tougher nacho chips and taco shells.

Warm your flour tortilla in a skillet. Add your fillings, such as crunchy vegetables, on one half. Onions are a good addition since they kill bacteria and slow microbial growth throughout the body, including the mouth. Put in ground beef too, since it offers phosphorus to support strong teeth and bones.

Sprinkle your cheese and fold over the empty side on top. Allow the ingredients to melt before taking the tortilla off the pan and serving. 

7. Apple Muffins

An apple a day might be able to keep the dentist away. This power fruit offers natural ingredients like saponins, malic acid, potassium and more to provide natural whitening effects on the teeth.  If you have a firmer bushel and want to reduce the crunch, make apple muffins. Baking them with muffin batter makes them easier to eat while retaining some crispiness.

Dice your apples into cubes. Set them aside to work on your muffin batter. Use a low-sugar box mix or make your own from scratch with flour, baking soda, baking powder, butter, sugar, eggs, and vanilla extract. Some also like to add cinnamon for an extra kick. 

Mix the apples into the muffin batter by gently folding them in. Once incorporated, get a muffin tin and spoon the mixture in. Bake and enjoy afterwards. You can also add some extra honey to make the baked goods sweeter. 

8. Fried Oyster Mushrooms

While oyster mushrooms are not crunchy, these vegetables are still good for teeth. In addition to calcium and phosphorus, they have plenty of vitamin D to maintain jawbone density and keep the dental structure intact in the long run. Their simple yet delicious flavour also helps.

If you want the mushrooms crispy, pan-fry them. Clean them thoroughly to remove the soil and chop them into bite-sized pieces. Add olive oil to a skillet and cook your veggies. You can also add butter, garlic and thyme for fragrance and flavour. 

Snack Mindfully to Keep Your Teeth Healthy

All of the food and beverages you consume make contact with your teeth. You can promote positive oral health and fight tooth decay by choosing your snack selections. Alternate between the suggestions on this list to keep your day exciting and delicious.

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Mia Barnes is a health and wellness writer and the Editor In Chief at Body+Mind. She especially enjoys writing about mental health, physical well-being, mindfulness, and healthy living. When she's not writing, you can find Mia reading romance novels, jogging, and trying new recipes!