10 Ways to Maintain Good Oral Health through Proper Nutrition and Lifestyle

February is National Children’s Dental Health Month (NCDHM).  According to the Centers for Disease Control and Prevention (CDC), cavities remain the most common chronic disease faced by school-aged children and adolescents. In addition to brushing 💡 at least twice a day and flossing daily, here are 10 ways to maintain good oral health through proper nutrition and lifestyle.

  1. Eat fresh fruits and vegetables
    • Choose more leafy greens, cucumber, celery, baby carrots, watermelon, pear, berries
    • Limit dried fruits, juices
  2. Maximize your sunshine vitamin D
    • 10-15 minutes of daily sun exposure during the summer
    • Up your vitamin-D rich foods (mushrooms, fortified unsweetened almond milk, oysters, egg yolks). (See Stuffed Portobello Mushroom Recipe 🙄 )
  3. Eat Calcium-rich foods
    • Fortified unsweetened plant milks, leafy greens, broccoli, sesame seeds, plain greek yogurt, bok choy, calcium-set tofu, pumpkin seeds
  4. Eat Magnesium-rich foods
    • Leafy greens, sprouted nuts, seeds, avocados, plain greek yogurt
  5. Eat Phosphorus-rich foods * 🤓
    • Eggs, plain greek yogurt, beans, lentils, sprouted nuts and seeds
  6. Choose healthy carbs
    • Sweet potato, pumpkin, quinoa, sprouted grain bread
  7. Drink tap water
    • Avoid soda, juices, sweetened ice tea
  8. Avoid processed sugar
    • Such as jelly beans, cough drops, caramels, mints, sugary flavored yogurt, sugary cereals, snack bars/pasta sauce/ketchup/salad dressing with added sugar
  9. Avoid frequent snacking
  10. Visit your dentist every 6 months

💡 Make your Homemade Toothpaste by combining:

  • 3 Tablespoons of Coconut Oil
  • 2 Tablespoons of Baking Soda
  • 1 Teaspoon of Peppermint Oil

*🤓 If you have chronic kidney disease (CKD), you may be advised to limit your phosphorus intake. Reach out to me to tailor your diet to meet your specific needs.

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