Healthy Food Choices

Maintaining good oral health is essential for a healthy and happy life. Whilst great oral hygiene is crucial for your oral health, your diet also plays a significant role in keeping your teeth and gums healthy. The food you eat affects your oral health, just as it affects your overall health. Eating a healthy and balanced diet can help prevent tooth decay, gum disease, and other oral health problems. One key factor in maintaining good oral health is having a healthy diet. Let’s look at a few things we can incorporate into your diet to help you achieve this.

Calcium-Rich Food

Calcium is essential for strong bones and teeth. When we eat calcium-rich foods, our bodies absorb the calcium and use it to build and maintain strong teeth and bones. In addition, calcium can help to neutralise acid in the mouth, which can help to prevent tooth decay.

Some examples of calcium-rich foods include dairy products such as milk, cheese, and yoghurt, as well as leafy green vegetables like spinach and kale, and fish such as salmon and sardines.

Incorporating calcium-rich foods into your diet is an important step in maintaining good oral health. By eating a variety of calcium-rich foods, you can help to build and maintain strong teeth and gums, while also promoting overall health and well-being.

Some people may have allergies or intolerances to fish and dairy In these cases, calcium supplements may be recommended to ensure that you are getting enough calcium in your diet.

Vitamin C

Vitamin C is essential for the production of collagen, a protein that helps keep your gums healthy. It also has antioxidant properties that can protect your gums from damage caused by harmful bacteria. Foods high in vitamin C include oranges, strawberries, kiwi fruit, capsicum and broccoli. By including a variety of fruit and vegetables in your diet you can ensure you’re getting enough vitamin C. If you think you may not get enough you could always consider taking a supplement.

Vitamin D

Vitamin D helps the body absorb calcium, which is necessary for strong teeth and bones. It also has anti-inflammatory properties that can help prevent gum disease. Foods high in vitamin D include fatty fish like salmon and tuna, egg yolks, and fortified dairy products. Additionally, your body can produce vitamin D when your skin is exposed to sunlight,  so make sure you spend at least a few minutes a day outside. In Queensland that can be as little as 4 minutes a day to get the Vitamin D you need.

Healthy food

Eating a variety of foods rich in calcium, and vitamin D & C can have a positive effect on not just your teeth but your overall health


Drinking water is important for many reasons. Water helps to wash away food particles and harmful bacteria that can cause tooth decay and gum disease. It also helps to keep the mouth moist and hydrated, which can prevent a dry mouth and bad breath.

It’s important to drink enough water throughout the day to maintain good oral health. A general guideline is to drink at least eight cups of water per day, although with our beautiful Queensland climate we strongly recommend increasing that by a fair amount. Here are some tips to help you reach that goal:

  1. Keep a water bottle with you at all times and sip on it throughout the day.
  2. Drink a glass of water before and after meals.
  3. Flavour your water with fresh fruit or herbs to make it more appealing.
  4. Set reminders on your phone or computer to drink water at regular intervals.

Drinking water isn’t the only way to benefit from its oral health benefits. Here are some ways to incorporate water into your meals and snacks:

  1. Eat water-rich foods such as watermelon, cucumber, and celery.
  2. Add water to your smoothies instead of milk or juice.
  3. Drink water with your meals instead of sugary drinks like soda or juice.

Water for health

Hydration is the key!

Avoid Snacking Throughout the Day:

Frequent snacking can lead to tooth decay and other dental issues. When you snack, bacteria in your mouth feed on the carbohydrates in your food and produce acids that can erode your tooth enamel. To reduce the risk of dental problems, it’s important to limit snacking throughout the day. Instead, try to eat larger, more filling meals that will keep you satisfied for longer periods.

If you do need to snack, opt for healthier options like fresh fruits, vegetables, and nuts. These foods are rich in vitamins, minerals and fibre that are beneficial for your oral and overall  health, and they are less likely to cause tooth decay.

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