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.

7 Diseases the Amazing Beet Can Help You Fight Off and 7 Ways to Enjoy Beet

Beet is well known as a liver and blood cleanser. Due to its high-antioxidant, anti-inflammatory properties, it has been linked to the prevention of lung, liver, colon cancer and many diseases.

Simple ways to incorporate beet into your diet include:

  1. Make an immune-boosting smoothie with beet, lemon, ginger, and raspberries
  2. Make a healthy side dish with roasted beet
  3. Add grated beetroot into your big salad
  4. Add fresh beet leaves into your big salad
  5. Steam beet, broccoli, cauliflower, tofu together and serve over brown rice or quinoa
  6. Make a beet and carrot soup
  7. Make a Beet Latte with beet juice, almond milk, ginger, and honey/maple syrup