06 Feb A Parent’s Guide to Diet and Dental Health
If you want your kid to have healthy, strong teeth, it matters what they put in their body. Dental health isn’t disconnected from the rest of the body. People are interconnected beings, and children need a nutritious diet to be able to thrive, both in terms of their dental health and overall. That’s why today, we’ll explore the connection between children’s diet and dental health and then dive into what should and shouldn’t go on their plate.
How are the diet and dental health of kids connected?
Just as for adults, nutrition plays a major role in the dental health of a child. Kids who eat a rich, nutrient-dense diet full of plenty of protein, calcium, and fresh produce are at an advantage in dental health over kids who will only eat white bread and microwave dinners. Children’s teeth need vitamins and minerals to be healthy and strong. The ADA goes so far as to call this relationship “bidirectional.” They say that, “Diet and nutrition affect the health of the tissues in the mouth; and the health of the mouth affects nutrients consumed.”
What does look like in practice? Well, poor diet leads to a host of dental issues. As HealthNews explains, “A malnourished child can suffer from loose, bleeding gums, weak jaw bones, structural defects in teeth, and eventual teeth loss.” But, on the other hand, a well-nourished child is well-positioned for strong teeth. In the ADA’s official Policies and Recommendations on Diet and Nutrition (which you can read here,) they stand resolved that “oral health depends on proper nutrition and healthy eating habits….” What exactly might those healthy eating habits entail for your children? We’ll discuss that next.
What should I feed my kids?
` We’re glad you asked. As you likely already know, kids’ teeth (and bones) need calcium to grow healthy and strong. This mineral is found in abundance in dairy products (think milk, yogurt, and cheese—all the classics), as well as dark, leafy greens like kale, or fish that have soft edible bones. We admit, the chances of your kid being a big kale person are low, but you could always blend it into a fresh smoothie! There are plenty of ways to disguise things like kale if you’re willing to get creative. Luckily, kids usually take yogurt or cheese a little easier. A calcium-rich diet is crucial.
Their diet should also include plenty of fiber. Research has shown that eating a diet full of naturally high-fiber food can reduce the risk of tooth loss by as much as 30%! Despite the many benefits of fiber for dental and overall health, most people aren’t eating enough of it. The estimates below provided by the Cleveland Clinic give a rough outline of how much fiber your child should be consuming a day:
- Children 1-3 years: 19 grams/day
- Children 4-8 years: 25 grams/day
- Boys 9-13 years: 31 grams/day
- Girls 9-13 years: 26 grams/day
How can I meet this goal?
This quota can be met through foods like whole grains, non-starchy vegetables, or chia seeds. Yes, we said chia seeds. Your first thought might have been, “My 3-year-old would never eat something sprinkled with black seeds he’d never seen before! He only eats PB&Js!” To that, we’d simply encourage you again to get creative. 3-year-olds won’t suspect chia seeds that are hidden in smoothies, and you never know—you might find that you enjoy a good chia seed-and-kale smoothie, too.
In addition to calcium and fiber, you want your child’s diet to be chock full of vitamins and antioxidants like zinc, vitamin C, and Omega-3s. A diet that’s full of these sorts of things is one that is setting your child up for dental health success.
What should I avoid feeding my kids?
In the ADA’s Diet and Nutrition policy, they recommend steering clear of “a steady diet of foods containing natural and added sugars, processed starches and low pH-level acids.” Yes, that goes for adults and children alike! But for kids who may be a bit less adept at exercising self-control over their sweet tooth on their own, it’s especially important to keep these guidelines in mind. As you prepare meals and snacks for your children, seek to avoid regular intake of sugary, processed, or low pH-level acidic foods that hurt rather than help their dental health.
This means monitoring their intake of all the culprits you would expect: sodas, sticky candies, and acidic fruit juices. But it also means curbing their intake of foods like chips and white bread—starches that provide little nutritional content while easily clinging to teeth, turning into simple sugars, and causing cavities. (Children’s Dental Dallas)
Another way to tailor your children’s diet to produce strong dental health is by slimming down on the number of snacks they eat between meals. (ADA) Constant snacking translates to constant coating of the teeth in potentially damaging substances like sugars, acids, or starches. A long pause from munching in between meals gives children’s teeth much-needed time to refresh and reset. Their saliva can rinse away debris from the last meal, leaving the teeth ready to munch, gnaw, and chew away at the next nutritious meal once it’s time. If your son or daughter can’t go all the way from one meal to the next without eating, then you can at least coach them to try for one snack in between meals instead of two or three. The goal is to allow the teeth time without being bathed in sugar or acid.
Dental Health Starts Young
Up till now, we’ve mainly been focusing on children who are old enough to eat solid foods (and shout for frosted cereal instead of ham). But dental health starts even younger than that. As it turns out, it matters what nutritional habits you develop with babies, too. To promote the dental health of your littlest ones:
This practice is condemned by dentists and experts across the board. When a baby is allowed to sleep with a bottle of juice, milk, or even breastmilk in the crib, the sugar saturates their teeth all night long. Needless to say, this is devastating to their dental health. Early childhood caries (ECCs) are sometimes referred to as “nursing caries” or “baby bottle caries” for just this reason. If you must give your baby a bottle at night, only fill it with water.
The desire to get a child to stop crying may lead a frazzled parent to dip a pacifier in honey or sugar just to make the baby calm down. This solution may placate the child temporarily, but the prolonged contact with sugar compromises their dental health in the process.
To avoid ECCs, it’s best to steer away from any such sugary drinks when the child is that young. Similarly, if they need medicinal syrups, look for a sugar-free option.
Boiling it all down
A nutrient-dense diet will be a blessing to your child in countless ways. Not the least of which is their dental health. For strong, healthy teeth, include in your child’s meals and snacks foods that are rich in calcium, fiber, antioxidants and vitamins. Some of the best choices include fresh fruits and vegetables, milk, cheese, and chia seeds. Remember that diet impacts dental health from the start. So avoid letting your baby’s teeth have any prolonged contact with sugar. If you are concerned about how your child’s diet is impacting their dental health or would simply like suggestions, speak with their dentist today. Contact our office today if you would like to schedule the next appointment for you or your child. We would love to see you.
About Our Team
Dr. Hargrove and our excellent team her at Hiawassee Family Dental have over 30 years of experience in the field of dentistry. We’re passionate about superior patient care and education.
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