ADA - DENTAL GOOD ORAL HEALTH

THE FOODS THAT FOSTER GOOD ORAL HEALTH

THE AUSTRALIAN DENTAL ASSOCIATION (ADA) HAS RECENTLY REPORTED THE NATION’S ORAL HEALTH IS NOT IN GREAT SHAPE WITH

32% OF ADULTS HAVE

UNTREATED TOOTH DECAY,

ONE IN TEN ADULTS HAVE LESS THAN 21 TEETH

(THE BASIC NUMBER FOR PROPER HEALTH FUNCTION), &

44% OF KIDS AGED 5 TO 6 HAD NOT BEEN TO THE DENTIST BY THEIR 5 TH BIRTHDAY

The ADA always recommends eating foods that promote good oral health. The ADA’s Oral Health Promoter Dr Mikaela Chinotti has these tips to help us fight decay. Dr Chinotti says “Fruit and vegetables are tooth-friendly snack options. The natural sugar in whole fresh fruit is much less likely to contribute to tooth decay development than sugars added to foods and drinks. The chewing of vegetables such as celery also helps to scrape leftover food particles from the surface of the teeth. Firm, fibrous foods like raw fruits and vegetables, chewing gum and sour foods also help to stimulate salivary flow - saliva is one of the best protective mechanisms for teeth”.

Things like milk and cheese which are packed with the protein casein, and the minerals calcium and phosphorus, which can help to protect teeth from decay. Chewing hard cheeses also helps to increase saliva formation which also helps to protect the teeth. So snacking on a delicious piece of cheese is better for your oral health rather than a sugary snack.

MAKING FOODS FROM SCRATCH

Helps you to be aware of the included ingredients, including the amount of sugar that’s added to the food. Great staples to have as part of your everyday diet that are tooth-friendly include lean proteins such as meat, poultry, fish, milk and eggs. As well, dark leafy greens, such as kale, bok choy and collard greens are high in mineral such as calcium which are great for teeth and bone health.

SNACK SUGGESTIONS

•Vegetable sticks such as carrot, celery, cucumber or capsicum. These can be eaten with a dip such as • • • • • hummus, beetroot or capsicum. Cheese Rice cakes with a savoury spread. A handful of nuts, such as almonds. Seaweed or nori sheets. Fresh fruit pieces – most nutritious when eaten fresh and raw. Most fruits are low in kilojoules and high in fibre • • and water, making you feel fuller. Eggs – hard boiled. Popcorn – beware as some have • added sugar, check the ingredients. Yoghurt – plain or no added sugar options are best.

DRINKS YOUR MOUTH WILL LOVE

The best tooth-friendly drinks are milk and water, preferably tap water, as approx.89% of Australian water sources have fluoride added to protect and strengthen teeth. It’s also best to drink water plain as adding slices of lemon or lime makes the water more acidic and sipping this over the course of the day can damage the teeth. Tea and coffee are not bad for the teeth but be sure not to add too much sugar. Fruit juice should only be drunk occasionally and limited to ½ a cup in any one day. In addition, green and black tea both contain polyphenols, substances which either kill or hold back bacteria responsible for the acid that attacks teeth. If you’re having an alcoholic drink with a mixer such as tonic water or ginger ale, opt for low or no sugar varieties. Be aware that no-sugar varieties aren’t necessarily better options for teeth health though – but they do help cut down on sugar intake. These drinks are acidic/ have a low pH, which can also cause damage by wearing away the tooth surface. »

BE A SMART SHOPPER

Items marketed as ‘low fat’ may have more sugar present than the ‘standard’ option. Be sure to check and compare the Nutrition Information Panel and list of ingredients. When viewing the sugar content of foods and drinks, be sure to look at the suggested serving size as well. The amount of sugar may be relatively low per serving, however your serving size may be twice the recommended size. Food items such as maple syrup, honey or coconut sugar used to sweeten food, are often promoted to be healthier than white, brown or raw sugar. However they have the same potential to cause tooth decay.

THE FOUR KEY THINGS YOU SHOULD BE DOING TO MAINTAIN GOOD ORAL HEALTH

1. Brush twice a day with a soft bristle toothbrush and just a pea-sized amount of fluoride toothpaste. 2. Clean between the teeth daily, using floss or interdental brushes for example. 3. Eat a nutritious diet low in sugar. 4. Visit your dentist regularly.

•The ADA knows we all like a sugary treat from time to time, so when you do eat something sweet, eat or drink it in combination with a main meal. That’s because saliva is already being formed to eat the meal so it helps to flush the sugary treat from the mouth • and assist in reducing the acid exposure to the teeth. When choosing your sweet treat, avoid super sticky options such as toffees as the When on-the-go and consuming sugary foods or drinks, chewing sugarfree chewing gum can help to decrease your risk of • developing tooth decay. Wait an hour after eating something sugary or having an acidic drink before brushing your teeth as these can soften the tooth enamel, the outer hard, protective surface of the teeth. Waiting 60 minutes allows time for the enamel to recover before brushing. The ADA has created a tooth-friendly sweet treat cookbook, Tooth-friendly treats. It contains 20 recipes created and recommended by dentists as well as easyto-read information on oral health and sugar - including how to identify hidden sugars and read the Nutrition Information Panel on foods and drink labels. The recipes are not only tooth-friendly, but many are also vegan, nut-free, lactose-free and gluten-free as well. The recommended serving size and sugar content per serve and per 100g are included for each recipe. The cookbook can be purchased online from sites such as Booktopia or Kogan, for around $12. Profits from the sales are donated to the Australian Dental Health Foundation, which helps disadvantaged Australians access much-need dental care.