Some of us, at least in some deep part of or minds, fear the holiday season due to the indulgent foods served up at events. Weight gain is an uncomfortable reality by the end of the holiday slog for a great majority of us.
In an effort to help you pick foods smarter and enjoy a little of the season’s decadence, we’d like to tell you what some of your holiday favorites can do for your smile. With strong teeth and gums, you can think a little more about the nutritional benefits of your holiday meals, rather than a hard calorie count.
Mouth chemistry 101
The bacteria in the mouth convert sugars and carbohydrates from the foods you eat into acids, and it’s those acids that attack the enamel of your teeth. And that erosion starts the decay process. Have you heard us talk about the pH levels of your mouth? It’s that pH level that ultimately indicates the degree of enamel erosion you’re up against.
In relation to the rest of your body, decay in your mouth can also be a sign that other things in your body might have a disrupted pH balance. You really are what you eat! We at Josey Lane Dentistry have compiled a quick cheat-sheet of the naughty and nice foods to be aware of this holiday season.
“Nice” list:
- Leafy, green vegetables
- Cheese (if you don’t have a dairy allergy, cheese, yogurt and milk are filled with calcium and contain protein that strengthen teeth and lower risk of tooth decay, AND increase healthy saliva production)
- Berries—all types!
- Nuts (another food with high levels of protein and calcium, which promote healthy teeth and bones)
- Crunchy fruits and veggies, like apples, broccoli, cauliflower, and cabbage, all “scrub” the surface of your teeth and produce saliva that neutralizes acids—and other vegetables like carrots, celery, and bell peppers have a high water content that can offset sugars
- Lean protein (proteins like chicken breasts, pork chops, salmon, and eggs contain phosphorus, a nutrient that can strengthen teeth)
Any dishes or hors d’oeuvres that include these fruits, veggies or proteins will be a good bet for a clean and shiny smile, and doubtless a dish or two will be loaded with them this holiday season. What are some of your favorite holiday dishes that include any of these tooth-healthy foods?
Naturally, we have to touch on the “naughty” list, too. Read on to see what foods to be a little cautious about for your smile health this autumn.
“Naughty” list:
- Lemons, limes, oranges and grapefruit (eat these as part of a larger meal to minimize the citric acid, which can encourage enamel erosion)
- Candy, cookies, cakes, pies, breads, muffins, potato chips, etc.—sugar and junk food (remember, sugar is the nutrient that bacteria needs to grow, and plaque production is based entirely on the multiplication of these bad bacteria)
- Dried fruit (have you flipped a bag of dried fruit over to see its sugar content?)
- Coffee and alcohol
- Sugary drinks—avoid day-long sipping of drinks containing copious amounts of sugar…a glass now and then is alright, especially if you keep up with your brushing, but don’t let yourself fall into a day-long binge
- Gum (just stick to a sugarless gum, which is actually beneficial as it helps dislodge food and increase saliva flow)
While all of these are year-round temptations, over the holidays our diets are bound to change. In all things, our number-one recommendation will always be: “everything in moderation.” A well-rounded diet in combination with good oral hygiene, particularly brushing regularly; using fluoride-containing toothpaste and mouthwash; and flossing once a day (at least), will all help ensure you can guiltlessly enjoy the tastiest moments of the season.
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