AdviceDiet and Nutrition

5 Teeth-Friendly Meal Ideas

While regular brushing, flossing and mouth rinsing is essential for a healthy mouth, the choice of food you eat also has a great effect on your oral health. Namely, certain foods can keep plaque at bay, thus preventing cavities and tooth decay, and some food will even give you a minty-fresh breath. Cheese, milk, yoghurt, fatty fish, leafy greens, eggs, celery and carrots are just some of the foods that will be good for your teeth health, keeping them cavity-free. Therefore, check out some of the teeth-friendly meal ideas that will keep you full while also making your teeth strong and pearly white.

Teriyaki salmon

Phosphorus is another important mineral besides calcium that protects teeth enamel and you can find it in various fatty fish. Salmon is one of that fish, so think about preparing a salmon meal for lunch at least once a week. For this deliciously healthy recipe, you’ll need the following ingredients from which you’ll make the sauce. Get 1/3 cup of fermented gluten-free tamari sauce, 1/4 cup of raw honey, 2 tablespoons of coconut vinegar, and 1.5 teaspoons arrowroot flour. Use a small saucepan to whisk together all of the sauce ingredients. Set it over low heat and stir about 5 minutes until thickened. Meanwhile, you’ll prepare the salmon by heating a large sauté pan over medium heat for 2 minutes. Add 1 tablespoon coconut oil and swirl to coat before you place the salmon on it. Add bell peppers to pan and cook, stir about 5-7 minutes, until you notice spotty brown on the edges. Take the peppers out of the pan and set aside. Then throw the remaining 1 tablespoon coconut oil in the pan and place salmon pieces skin side down on the skillet and don’t move it while it’s cooking. Once the bottom is golden brown on the edges, you can flip it to the other side and leave until it’s the same colour. It should probably take about 3-4 minutes. Drizzle the salmon pieces with teriyaki sauce and serve with 2 seeded and thin-sliced bell peppers, cauliflower rice, green onions, and sesame seeds if you like it.

Teriyaki salmon

Brie and strawberry bites

Calcium is one of the key vitamins that keep your teeth strong and healthy and cheese is one of the best sources of calcium, which makes this meal one of the healthiest for your teeth. Make sure your diet is rich in calcium, otherwise your teeth will suffer and you’ll notice cavities really soon. If that ever happens, make sure you seek help from a professional and recommended dentist in your city and solve the problem before it gets worse. Try your best to neutralise plaque acid and increase saliva production, by eating cheese in abundance, which will also make teeth less prone to tooth decay. Brie is a delicious cheese, so along with strawberries, it will be really hard to resist it. Strawberry Brie bites are really easy to make, and all you’ll need are whole strawberries and one small wheel brie. Wash the strawberries and cut the brie wheel into cubes. Heat it gently in the oven for five minutes before you top it with strawberries and skewer. Avoid balsamic dressing and similar acidic dressings because they can damage the teeth enamel.

Dairy-rich breakfast

Milk is essential for strong teeth, so try to make it the main part of your breakfast alongside other dairy products. Egg yolks, cheese and yoghurt are all rich in calcium and phosphorus, which is why you should think about having a dairy-rich breakfast as often as possible. Scrambled eggs with cheese and ham, eggs over easy with feta cheese and fruit yoghurt or maybe poached eggs with milk and strawberries for dessert will keep you full while also making your teeth healthy, strong and white. Strawberries are known to even help whiten the teeth, so why not make them your everyday dessert. Feel free to add carrots, apples or even better a mix of grind carrots, apples, beetroot, and honey for a delicious morning mix filled with vitamins and antioxidants that will keep you going through an entire day while also making your breath fresh and keep all the plaque at bay.

Teeth-Friendly Meal

Roast potato salad

Leafy green vegetables such as broccoli and Bok Choy are high in calcium and one of the best teeth-friendly food, so you should look for recipes featuring this type of food. If you’re looking for a healthy alternative to chips for your side dish, roasted potato salad with caramelised onions will win you over completely. Prepare 1kg of thinly chopped potatoes, 4 thinly sliced rashers bacon, 200g thinly sliced snow peas, 2 thinly sliced red onions, 1/2 cup finely chopped parsley, 25g melted butter, and 1 tbsp olive oil. Start by chopping the potatoes into thin wedges, fill a saucepan with water and place the potatoes inside. Bring to the boil over high heat, before simmering it for 10 minutes. After draining the potatoes, place them on a large baking dish alongside the bacon and onions. Mix the butter, oil and sugar in a bowl to coat the potatoes with it. Preheat the oven at 220°C and put the potatoes inside. Roast for 25 to 30 minutes or until the edges are crispy. After you remove the potatoes from the oven, add the snow peas and parsley. If you like it, you can add salad dressing as well.

Low-fat cheeseburger

Beef is a good source of calcium and phosphorus, which makes it teeth-friendly food. For four low-fat, teeth-friendly burger patties, you’ll need 400g beef mince, 1 egg yolk, 2 chopped green onions, 1/2 cup breadcrumbs, 2 tablespoons of mustard, 1.5 tablespoons of Worcestershire sauce. Mix everything in a bowl and add salt and pepper for seasoning. Make four equally sized patties, cover and refrigerate for at least 30 minutes. Use 4 multi-grain rolls cut in half, 4 slices of low-fat cheddar cheese, 1 cup of shredded iceberg lettuce, 1 sliced tomato, 1 sliced red onion and 1 sliced cucumber to build the burger. Spray the burger patties with olive oil and grill for 10 minutes on medium heat. Turn the burger every two minutes and when the burgers are almost done, add the cheese. Put the burgers between the rolls, add the tomato, cucumber and onion and add flavour rather than sugary sauces.

Final thoughts

Cavities are one of the worst enemies of your teeth, but overall health as well. Unless you keep your teeth cavity-free and you don’t visit your dentist regularly, you can end up with various other health problems. The bacteria from the cavities can flow through your bloodstream to other organs in your body wreaking havoc on your well-being. Therefore, it’s essential that you protect your teeth from cavities by maintaining good oral hygiene. Additionally, do your best to maintain a healthy diet and stick to teeth-friendly food choices. From milk, yoghurt, cheese, leafy greens, meat, fatty fish and to apples, carrots, strawberries and celery, all of these foods will keep the plaque at bay offering you fresh breath and cavity-free teeth. So, make sure you look for the recipes that contain mainly the aforementioned foods and try out a low-fat cheeseburger, roast potato salad, teriyaki salmon, and brie and strawberry bites. Those meals will ensure the long-term health of your teeth while also keeping your stomach full without making you gain too much weight along the way.

If you liked the article, check out 7 BEST PRACTICES FOR HEALTHY TEETH

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