Eating for Healthy Teeth - Tips for Parents

Living in beautiful Maroubra, we all love an active, beachside lifestyle. But did you know that what you and your family eat can have a big impact on your oral health? Whether you're enjoying a picnic at Maroubra Beach or grabbing a bite after the kids' surf lessons, your food choices play a major role in keeping teeth strong and free from decay.

Karen, a 40-year-old local mum, came into our clinic recently asking: “What foods should I give my kids to keep their teeth strong, and what should we avoid?” It’s a great question because a healthy diet is essential for maintaining those bright, healthy smiles. So here are my top tips to help families in Maroubra make the best nutritional choices for their teeth.

1. Get Plenty of Calcium

Calcium is one of the most important minerals for strong teeth and bones, and it’s easy to find in everyday foods. Including calcium-rich meals and snacks is a simple way to keep your family's teeth in great shape.

What to include:

• Dairy products: Milk, cheese, and yogurt are calcium powerhouses. Cheese, especially, helps neutralise acids in the mouth that can cause decay.
• Leafy greens: Veggies like spinach, kale, and bok choy are packed with calcium.
• Almonds: A perfect snack for busy days or school lunches, almonds are also full of calcium.

Tip: When Karen’s kids come home after a surf at Maroubra Beach, she often gives them a yogurt smoothie with spinach. It’s a great way to combine dairy and greens for a calcium boost!

2. Choose Crunchy Fruits and Vegetables

Crunchy fruits and vegetables like apples, carrots, and celery are fantastic for your teeth. They help scrub the surfaces of your teeth as you chew, while also boosting saliva production, which washes away food particles and bacteria.

What to include:

• Apples: These naturally help clean your teeth and freshen your breath, making them a great on-the-go snack.
• Carrots: Packed with fibre and great for increasing saliva flow.
• Celery: With its high water content, celery helps clean your teeth and gums.

Tip: Karen packs carrot sticks and apple slices for her kids’ lunches. It’s a quick and healthy way to keep their teeth clean throughout the school day.

3. Limit Sugary and Sticky Foods

We all know sugar is bad for our teeth, but it’s not just the obvious sweets like lollies you have to watch out for. Sugary drinks and sticky foods that cling to your teeth can also increase the risk of tooth decay.

What to avoid or limit:

• Sugary drinks: Soft drinks, fruit juices, and even sports drinks are full of sugar and acid, which can erode tooth enamel over time.
• Sticky snacks: Dried fruits like apricots and raisins, as well as sticky sweets like caramel, can get stuck in your teeth and feed the bacteria that cause cavities.

Tip: Karen has swapped out sugary fruit juice with water and encourages her kids to eat fresh fruit rather than dried options. It’s a small change that makes a big difference for their dental health.

4. Add Foods High in Phosphorus and Vitamin D

Phosphorus and vitamin D are essential for absorbing and using calcium properly. Together, they help strengthen teeth and bones, making them important nutrients for a healthy smile.

What to include:

• Fish: Salmon, tuna, and sardines are excellent sources of both phosphorus and vitamin D.
• Eggs: A breakfast favourite, especially with the yolks, which are rich in vitamin D.
• Nuts and seeds: These are packed with phosphorus and are great for snacking.

Tip: On weekends, Karen’s family enjoys barbecuing fish at the park near Maroubra Beach. It’s a tasty way to boost their phosphorus and vitamin D levels while spending time together outdoors.

5. Drink Plenty of Water

Water is the best beverage for your teeth—it keeps your mouth hydrated, helps wash away food particles, and neutralises acids. Plus, if your tap water contains fluoride, it gives an extra boost to protect against decay.

What to include:

• Fluoridated water: Most of Sydney’s water supply is fluoridated, making it an easy way to protect your teeth.
• Water instead of sugary drinks: Encourage your family to drink water throughout the day, especially between meals.

Tip: Karen’s family takes reusable water bottles to the beach, ensuring they stay hydrated and protect their teeth without the extra sugar found in soft drinks or juices.

Final Thoughts from Dr. Joe

In Maroubra, we’re lucky to have such a vibrant outdoor lifestyle, and with a few simple adjustments to your family’s diet, you can keep those beachside smiles shining bright. By incorporating calcium, crunching on fresh fruits and veggies, and avoiding sugary drinks and sticky snacks, your family can enjoy strong, healthy teeth for years to come.

If you’d like more personalised advice on how your family’s diet can impact their oral health, or if it’s time for your next checkup, we’re here to help. Book an appointment with Maroubra Dental Clinic today, and let’s work together to keep your family’s smiles healthy and bright.