The U.S. Centers for Disease Control and Prevention (CDC) recently released a revealing report on the nutritional habits of children. It has long been known that good nutrition is essential for a child’s growth, development and health. The research in the report reveals that among 1- to 5-year-old children only one half were eating a vegetable on a daily basis and only 1 out of every 3 children are eating a fruit on a daily basis.1
Good nutrition is not only essential for bone and brain development, but eating healthy also helps keep children’s teeth free from decay and other dental problems.2
That is because like strong bones in a child’s body, if the teeth are strong they will be able to better withstand tooth decay, cavities and gum disease later in life.3
Tip #1: Follow established dietary guidelines for children
The building blocks of nutrition for children aren’t that different than for adults. They need protein to build muscle and tissue and boost the immune system. They also need fruits, vegetables, grains and dairy products. There are different dietary recommendations depending on a child’s age and gender.
An overview of these recommendations, 2020-2025 Dietary Guidelines for Americans published by the U.S. Department of Health and Human Services and the U.S. Department of Agriculture in July 2022, can be found on the Mayo Clinic website.4
You might be surprised to learn that on a daily basis, depending on age and gender, your child requires 1 to 2 or more cups of fruits each day; 1 to 4 cups of vegetables a day; 2 to 5 cups of dairy; 3 to 10 ounces of grains; and anywhere from 2 to 7 ounces of protein.
Not only can a diet rich in fruits and vegetables provide essential nutrients, building strong bones and teeth, but by following dietary guidelines for children, which include reducing foods and beverages with added sugars, the incidence of obesity, diabetes and cardiovascular disease is also reduced.5
Tip #2: Provide foods that help your child snack well
It is tempting to grab a granola bar or a handful of raisins as a snack for your child. These items are part of the sticky, chewy foods that should be avoided because they stick to teeth and make it hard for saliva to do its job of washing food particles from teeth. Instead, substitute fruits and vegetables that have a high volume of water, such as pears, melons, celery and cucumbers.6
Another good snack is cheese, as eating cheese actually activates saliva production to wash away food particles. Cheddar, Monterey Jack, Swiss and other aged cheeses are the best cheeses to kick saliva production into high gear. When you do serve a sugary treat, do so as part of a meal so that the saliva produced by the meal will help wash the sugar away, as will any non-sugar beverage served with a meal.
Always include brushing as a required activity after a snack and limit the amount of snacking. If your child isn’t able to brush after a snack, and is old enough to safely chew sugarless gum. that is a good alternative to brushing.
Tip #3: Eliminate sugary beverages from your child’s diet
The same CDC report on nutrition that was recently released indicated that most children had consumed at least one sugary beverage in the previous week. Most dentists would consider a single sugary drink to be a big improvement over what most of their young patients are consuming per week.
Water is the best beverage for your child’s health and for your child’s teeth. Water washes away food particles that stick to the teeth. If you have an infant it is especially important not to give them a bottle filled with milk, formula, juice or soda at bedtime. Even milk contains sugar, so it is best to fill your child’s bottle with plain water.
The information contained in this blog post is general information on how food and beverages can improve your child’s health and build strong bones and teeth. Your child’s pediatrician or nutritionist can provide expert advice on the best diet for each child’s individual needs.
Its Always a Good Time for a Dental Check Up
Patients of all ages including children can find comprehensive dental care at our Walled Lake Dental Office. And every measure is taken to ensure your child’s comfort and safety beginning with our experienced staff.
Dr Hechtman provides gentle oral health assessments and advice so that you are participating in preventative dental care together with your child. Keeping your child’s oral health optimal is the best way to keep a healthy mouth for life. We provide dental services for cosmetic dentistry, restorative dentistry and dental treatments for every age group. Call for a Free dental consultation to get started on a beautiful smile.
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1,5 Fruit, Vegetable, and Sugar-Sweetened Beverage Intake Among Young Children, by State – U.S., 2021, by Heather C. Hamner, PhD, et. al., 2/17/2023
Link: https://www.cdc.gov/mmwr/volumes/72/wr/mm7207a1.htm
2,6 Nutrition and Your Child’s Dental Health, 11/18/2019
Link: https://my.clevelandclinic.org/health/articles/10963-nutrition-and-your-childs-dental-health#:
3 Nutrition for Healthy Teeth, Child Growth and Development, 1/9/2023
Link: https://www.colgate.com/en-us/oral-health/nutrition-and-oral-health/nutrition-for-healthy-teeth-child-growth-and-development#
4 Nutrition for Kids: Guidelines for a Healthy Diet, 9/30/2022
Link: https://www.mayoclinic.org/healthy-lifestyle/childrens-health/in-depth/nutrition-for-kids/art-20049335