As any parent knows, back to school can be a very busy time – from buying new uniforms and shoes to picking out stationary. With so much to plan, it can be easy to overlook what’s going in the packed lunches. But making sure your child has a healthy, inviting and tooth friendly diet is really important.
Steve Preddy, Clinical Director at Bupa Dental Care, has shared his top tips to help you create the most teeth-friendly lunches for your kids.
Cheese is a great ally for teeth. It is full of calcium and phosphates which are known for strengthening bones especially in children. In addition, eating cheese causes salivation, which helps to decrease the acidity levels in the mouth, helping to prevent tooth decay and cavities. Remember to eat in moderation though, cheese may be easy on the teeth but it’s also high in fat.
Pack in the veggies
Crunchy fruit and vegetables, such as apples and carrots, are real helpers when it comes to scrubbing away plaque from the teeth. Carrots are also high in fibre and a great source of vitamin A. Make sure you include some and ask your kids to have them at the end of their meal! Fruit does contain natural sugar so it’s much better to eat during meal times, rather than snacking on it at other times of the day.
Find swaps for sugary drinks
Fruit juices – especially those made with acidic fruits like grapefruits, oranges, and lemons – are loaded with sugar and acid that can slowly remove tooth enamel. When they are concentrated down into juice, teeth are at risk of decay. When possible, give your kids still water, as it helps wash away food debris. Alternatively, watered down juices or weak cordials can help reduce the impact too.
Don’t feed their sweet tooth!
Limiting sweet treats is really important for children. Not only is this good for their overall health but it is also vital for good oral health. Each time you eat something sugary, the levels of acid in your mouth rise significantly. It then takes up to a full hour for the acidity levels to return to a normal state. If a child’s acidity levels are being constantly raised throughout the day from eating sweet treats, they are then at serious risk of tooth decay.
Avoid raisins and dried fruit
You might be forgiven for thinking raisins and dried fruit are a great healthy snack to stick in a lunchbox. While raisins may be rich in anti-oxidants, they’re also full of sugar and can be just as damaging to teeth as confectionary. When fruit is dried, the concentrated sugar becomes tacky and sticks to teeth and gums, which can then cause tooth decay.
Beware of crisps
Crisps contain starch which can get trapped in teeth, leading to plaque build-up. If your kids love a crunch, it’s better sticking to the veggies.
Use whole-wheat bread instead of white
Consuming whole-grains actually lowers the risk of gum disease. The enzymes in white bread stick to teeth and then turns into sugar. Switching to wholemeal is a much healthier and tooth-friendly option… don’t worry, you can still cut the crusts off!
Kids love getting involved in the kitchen, why not make a batch of healthier snacks at the weekend to pop in their lunch boxes throughout the week. Mini savoury muffins are usually a big hit, high in protein and low in sugar. You can even get in one or two of their five a day with the right recipes.