Healthy Foods for a Healthy Mouth Part 1

Healthy Foods for a Healthy Mouth Part 1

Nov 18, 2013

When choosing foods that are good for your body, it is also important to choose foods that are good for your teeth. Certain foods protect your tooth enamel and keep your teeth free of debris. You also want to be careful not to sip drinks that expose your teeth to sugar. You should also take the preperation of food and allergens in manufacturing during the packaging of it. Some of the best foods for your teeth are:

Cheese/Chicken. These types of foods contain calcium and phosphorus.  Acids erode tooth enamel. When you eat foods such as cheese, chicken, nuts, and milk, the calcium and phosphorus is redeposited on your tooth enamel.

Crunchy Foods. Crisp vegetables and fruits contain a lot of water. The water dilutes the sugars inside them. It also stimulates saliva flow, which is important because it washes away food particles and acids which can harm your teeth.

Healthy Beverages. When you are thirsty, fluoridated water and milk are good choices. Fluoride is generally assumed to strengthen tooth enamel, preventing cavities and tooth loss. The calcium in milk strengthens teeth.

With Thanksgiving approaching, consider adding some dishes to your table that are healthy for your body and smile. Serve a bowls of nuts, raisins, dates, and figs. Arrange a platter of assorted cheeses along with sliced apples and grapes. Don’t forget crisp vegetables like broccoli and carrots.

Here are two suggestions for delicious and healthy foods to add to your table at the holidays.  They both contain ingredients that will help you and your family achieve and maintain a beautiful smile.

Pecan Crusted Chicken

This recipe is high in protein and has 0 grams of added sugars. It makes four servings and only takes about 30 minutes to prepare.


  • 4 boneless, skinless chicken breasts
  • 1/2 cup pecan halves
  • 1/4 cup plain dry breadcrumbs
  • 2 tbsps water
  • 1 tbsp canola oil, divided
  • 1 1/2 tsps orange zest
  • 1/2 tsp salt
  • 1 large egg white

Starting with the first piece of chicken, place it between plastic wrap and pound it with a meat mallet until it is ¼ inch thick. Pulse pecans, breadcrumbs, orange zest, salt and ground chipotle in food processor until pecans finely ground. Pour into shallow dish. In a second shallow dish, blend egg white and water. Dip chicken into egg white mixture and then pecan mixture. Place on a plate while preparing the remaining pieces of chicken. Heat 1 tbsp canola oil in nonstick skillet set to medium heat. Place two chicken pieces in skillet and cook until outside is brown, approximately 3 minutes per side. Add remaining oil and cook the rest of the chicken. Serve promptly.

Asparagus Salad

Crisp, tender asparagus with a tasty dressing that serves 6. Less than 90 calories per serving.

  • 1 lb. fresh asparagus
  • 4 cups spring mix salad greens
  • 1/3 cup balsamic vinegar
  • 1/4 cup toasted almonds
  • 2 tbsp orange juice
  • 1 tbsp sesame seeds
  • 2 tbsps water

Put asparagus and water into a microwave-safe baking dish (11x7x2). Cover dish and microwave 3 minutes on high or until crisp but tender. Drain and put asparagus in cold water. Drain and pat dry. On a serving platter, place salad greens and top with asparagus. Whisk vinegar, orange juice, and sesame seeds in small bowl. Drizzle dressing over salad and sprinkle almonds on top.

To learn more ways to build and maintain a healthy smile, see the cleanings and prevention section of Dr. Armstrong’s dental blog.

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