Healthy and nutritious meals lay the foundation for general health, focus, and energy levels. It’s important to ensure children have a proper breakfast, lunch, and dinner daily to meet their nutritional needs and reduce cravings.
Snacking can provide a beneficial boost to energy levels, however it can become a perilous path to cavities and weight gain if the frequency and nutritional quality of snacks is not checked.
Children are hard-wired to crave sweet and savory treats, and as parents, we strive to steer them towards choices that satisfy not only their taste buds but also their health needs.
Tooth-friendly snacking
Here are a few tips from our specialist pediatrics dentist, Dr. Nazish, on how to incorporate snacking in a clever and healthy way, for you and your children!
Limit the frequency. Snacks should be limited to once or twice per day, as frequent snacking or ‘grazing’ increases the risk of cavities.
Select wisely. Choose snacks that are rich in nutrients and feature a low sugar content to reduce the risk of dental decay.
Go for the crunch. Crunchy things like whole fruits and vegetables make a great snack. They not only increase saliva production but also help in the development of the jaw by restoring balance to bones and muscles of the face.
Avoid sticky or chewy textures. Avoid foods that will remain on the tooth surface for an extended period.
Rinse. End your snack by rinsing your mouth to remove food particle and neutralise any acids.
Healthy snacks suggestions
Healthy snack ideas that are delicious, rich in nutrients, and have a reduced risk of causing decay.
- Carrot/Cucumber/Celery/Bell pepper sticks with a dip like (we LOVE hummus around here!) – Crunchy vegetable are rich in vitamins and fiber. The chewing required makes them nature’s toothbrushes. Their high water content also helps to clear the mouth of sugars.
- Fresh fruit (apple/pear) chips or wedges – Crunchy, naturally sweet, and fiber-filled, these can stimulate saliva flow, rinsing away food particles. Other fruits like bananas, grapes, kiwis, and berries are also a great substitute for desserts, for those with a sweet tooth.
- Nuts and seeds mix – Packed with essential fats and relatively low in carbohydrates, nuts and seeds do not contribute much to tooth decay.
- Yogurt – Whether consumed straight, paired with fruits or converted into drops, yogurt is rich in calcium and can be a tasty way to strengthen tooth enamel.
- Cheese sticks – Sticks or cubes of hard cheese offer portable protein, are calcium-rich, and fun to eat. Cheese helps neutralize the acids in the mouth by stimulating saliva.
- Cottage cheese cups– Pair this with fruits or turn them into a dip by including other items like sun-dried tomatoes or olives.
- Roasted seaweed snacks – Low in calories and high in minerals, seaweed is a savory treat that won’t stick to teeth.
- Rice cakes – Simple, crunchy, and a great canvas for tooth-healthy toppings like avocado or nut butter.
Tips for incorporating healthy snacks into daily routine
So now that you know what type of snacks to offer, you may be wondering, “How do I get my kids to eat them?!”. Off-the-shelf, overly-processed snacks are definitely more attractive (hello, marketing!), but there are ways to make health snacking fun and easy. Try this:
- Make them visible: Keep healthy snacks at eye level in the fridge or on the counter where they are easily accessible. As a bonus, pre-cut fruit so it’s readily available to eat! Avoid keeping treats at home or at least ensure they’re out of sight.
- Creativity is key: Present snacks in fun shapes or paired with favorite dips to increase their appeal.
- Routine rules: Setting specific snack times can help maintain both appetite and meal structure.
- Involvement: Involve children in the selection and preparation process to give them a sense of ownership over their snacking choices.