Eating for Healthy Teeth: What Should I Include and Exclude on My Child's Plate?

When it comes to your child’s smile, their diet plays a huge role. What they eat can either strengthen their teeth or leave them vulnerable to cavities and decay. As a parent, knowing what to add — and avoid — on their plate is key to supporting their oral health. 

The pediatric dentists at My Kidz Dentist in Phoenix, Arizona, can help advise on what foods kids can eat to keep their teeth healthy. Let’s explore how you can set your child up for a lifetime of strong, healthy teeth.

Include foods rich in calcium and vitamin D

Calcium and vitamin D are your child’s best friends for building strong teeth and bones. Calcium, found in milk, cheese, and yogurt, helps to fortify tooth enamel, the outside layer of the teeth. Pair these foods with vitamin D sources like eggs or fortified cereals to boost calcium absorption.

Leafy greens such as spinach and kale are also excellent calcium-rich options for kids who might not love dairy. Have a picky eater? Try blending greens into smoothies — they’ll never know! For an extra calcium kick, consider almonds or tofu as snack alternatives.

Incorporate crunchy fruits and vegetables

Raw fruits and vegetables with crunch act as nature’s toothbrush. Foods like carrots, apples, and celery provide essential nutrients and help scrub away plaque and stimulate saliva production. Saliva helps prevent tooth decay while neutralizing acids.

If your child resists these healthy snacks, make it fun! Serve apple slices with a small dollop of peanut butter or cut carrots into bite-sized, easy-to-chew shapes.

Limit sugary and starchy foods

Sugar is a major culprit behind cavities. When your child consumes sugary snacks or drinks, bacteria in the mouth break down the sugar into acids that erode enamel. Candy, soda, and even fruit juices should be occasional treats, not daily staples.

Starchy foods, such as chips and white bread, can also pose a risk. These carbohydrates break down into sugars that feed harmful bacteria. If your child loves bread, choose whole-grain options that are less sticky and break down more slowly.

Avoid frequent snacking

Frequent snacking can expose teeth to constant acid attacks. Instead, encourage three balanced meals a day with one or two healthy snacks. This allows saliva to repair the enamel between meals.

If your child feels hungry between meals, reach for tooth-friendly options like cheese cubes or plain yogurt. Water is the best beverage to pair with snacks — no sugar, no acid, just pure hydration!

Don't forget to stay hydrated

Water is your child’s oral health hero. Not only does it rinse food particles away from teeth, but it also helps maintain saliva production, which is essential for healthy teeth. Choose fluoridated tap water, which can strengthen enamel and protect against decay.

Say goodbye to sugary drinks like soda and sports drinks. Even flavored water can sneak in hidden sugars. When in doubt, plain water is always the best choice.

A smile-friendly plate sets the foundation

By focusing on nutrient-rich foods and steering clear of sugary, acidic, and starchy snacks, you can help your child maintain a bright, healthy smile. Small, consistent choices at mealtime can make a big difference in their oral health over time.

Remember, diet is only part of the equation. Regular brushing, flossing, and dental check-ups complete the formula for healthy teeth.  Call our office or book an appointment online to help keep your child’s teeth healthy.  Start with the plate — your child’s smile will thank you!