Nutrition and Oral Health: Meal Planning for Strong Teeth and Gums

Give your teeth the best nutrition.

You are what you eat.

What we eat directly affects how our bodies operate—you’ve probably heard it a million times before. Of course you want to eat healthy to fuel your body, but you also want the freedom to enjoy treats. Thankfully, it doesn’t have to be all or nothing. Nutrition is a balancing act, so with a little planning, you can still have both what you need and what you crave!

When you think about what parts of your body are affected by what you eat, teeth may not come to mind first. But having a nutritious diet impacts your oral health more than many people realize. Planning meals for the week is a great way to get you and your family to eat healthy.

The Basics of Oral Health and Nutrition

Our bodies thrive on the vitamins and minerals in the foods we eat. When planning your tooth-happy meals, keep an eye out for these minerals: calcium, vitamin D, phosphorus, vitamin A, vitamin C, and fiber.

Calcium does wonders at strengthening tooth enamel, helping prevent cavities. Vitamin D goes hand-in-hand with calcium, as it helps our bodies absorb the calcium we need. Phosphorus helps maintain strong bones and teeth, and vitamin A helps with saliva production as well as keeping those teeth nice and strong.

Vitamin C is the powerhouse when it comes to keeping the tissues in your gums healthy, which in turn holds your teeth firmly in place. And let’s not forget fiber; it can help reduce inflammation in your mouth, but that’s not all! Most fiber-rich foods help create extra saliva due to the increased chewing required.

Meal Planning Tips for Busy Families

Planning meals for the week can be a great way to ensure your family gets all the nutrients they need—even on a busy day. If you’ve never tried it before, it can feel a little daunting. But by starting slow and just planning out even one meal each day, it will make a difference.

Take some time to browse for what sounds good, and jot those ideas down on a piece of paper. When picking out these tasty meals, keep in mind what your schedule looks like over the week. If you’re going to be working late each day, you want to make sure the meals are easy to throw together.

Once you have your ideas, divide them into the different ingredients and head to the store. Planning out your meals this way can make your grocery bill a little cheaper, as you’re less likely to impulse buy those enticing sweets.

One easy way to get extra nutrients into your meal plan is to include whole fruits, vegetables, lean proteins, and dairy in your meals. This can be as easy as eating an apple with your lunch or munching on some calcium-rich Greek yogurt and granola when you wake up.

Snack time is often when those salty chips and candies come into play. When you go to the grocery store next, plan for these moments! Grab some cheese to bring some extra calcium into your diet. Nuts are excellent at helping sweep bacteria off the teeth while you’re waiting to brush your teeth next. Crunchy vegetables like carrots do the same thing! So stock up and eat these tasty snacks guilt-free.

Of course, we all want to indulge at times. That’s perfectly fine, but remember to enjoy in moderation to protect your teeth. Do your best to avoid sugary candies and snacks, as the sugar content latches onto your teeth and feeds harmful bacteria that like to eat away at the enamel. It’s best to avoid sodas and juices for the same reason.

Family-Friendly Meal Ideas for Oral Health

Of course, we’re not going to send you off with all of this information and make you fend for yourself! Here are a few easy-to-make meal and snack ideas to try in your next meal plan. 

Eating healthy doesn’t have to be boring. You can try all sorts of things with a healthy twist! This BBQ chicken flatbread is a great example that the whole family will love. This vegetable fried rice is also sure to make your taste buds crave more! Are you needing to up your veggie content? Try out this chickpea salad or this beef and broccoli stir-fry. 

But what about snack ideas? Why not pack yourself a bento-style snack box for work? This way you have options to graze on throughout the day! With a little prep, you can even try these protein blueberry muffins to help give you the boost you need. 

But what about those busy holidays? Are there any ways to protect your teeth then? We’ve got you covered with some great ideas for your next Thanksgiving feast. 

Involving the Family in Meal Prep

Having children can sometimes make meal prep a little more complicated. This is especially true if they’re still small. Whenever possible, try to include them in the process. Even if it’s as simple as letting them dump a cup of flour into the bowl, they’ll love being involved. Plus, it’s an excellent way to teach them about how nutrition matters and what each ingredient does to help protect their teeth.

Planning Makes a Difference

If on a busy week, you find yourself ordering takeout more often than you’d like to admit, you’re not alone! To avoid this problem, make some meal plans! Not only is this better for your oral health, but it’s often cheaper. If you have a busy week coming up, opt for simple meals or ones that you can make ahead and store in the freezer until the day arrives.

Taking the extra time to ensure your diet is the best it can be can make your oral health better than it has ever been before. It promotes healthy teeth and gums and can help them stay that way throughout your lifetime.

Remember that you’re not alone on this oral health journey. We here at Staley Dental are here to help you take care of your teeth, no matter what you’re dealing with. Whether you just need a regular dental cleaning or would like a consultation for potential cosmetic dentistry, we are ready to help you out! Easily schedule your appointment online here.