If one of your resolutions for the New Year is weight loss, well you are not alone. Just like you, the majority of us have not left out weight loss when it comes to laying down our New Year plans.
We all know diet change/enhancement is one of the ways to getting us there. Making good decisions as far as your diet is concerned has benefits to not only your waistline, but also your dental health.
This therefore means, paying attention to your meals and beverages is of utmost importance. From how you prepare the food, all the way to your drink preferences.
This means you need to do some adjusting in how you have been doing things. Read on for small swaps that can make a big difference on the scale and in your smile.
When Planning Meals
You used to:
Have fatty foods, indulge in too much takeout, actually, you did not pay attention to what was on your plate.
Now:
Look at you now, controlling the amount of lean protein, vegetables, grains, and dairy you have each day. Keeping in mind how important this change is. You are doing great. Keep it up it is not in vain. Here is why.
Why:
The right kind of food will definitely get you feeling, looking, and working better. To our bodies, food acts as fuel.
The right food will therefore keep you going. Want to set out on a “What and how much can I eat in a day or per meal” plan? ChooseMyPlate.gov will help you create and keep to healthy habits.
- Fruits and vegetables: These should cover half your plate at meals. They are high in water and fiber, which balance the sugars they contain and help to clean your teeth.
They also help stimulate saliva production, which washes harmful acids and food particles away from teeth and helps neutralize acid, protecting teeth from cavities.
2. Grains: At least half of the grains you eat should be whole grains or low-sugar bread and cereals, such as oatmeal, whole wheat bread, and brown rice. Such meals are loaded with vitamins (Vitamin E) minerals and antioxidants that work to keep mouths healthy.
One of the main functions of vitamin E is to reduce inflammation. This is important in the fight against gum disease. This is according to https://www.webmd.com/diet/features/fatty-food-temptations#1
3. Protein: (Especially animal protein) contains phosphorous, a mineral that is absolutely vital in improving the strength of teeth and the jaw. In fact, when phosphorus is combined with calcium and vitamin D, healthy bones and teeth are the results! This is according to https://www.smiletownnorthdelta.com
Lean protein choices, such as lean beef, skinless poultry, and fish are worth the while.
However, your protein choices should not be limited to just that. Make sure to also include eggs, beans, peas, and legumes.
4. Dairy: When it comes to dairy, choose low-fat or fat-free dairy foods. Milk and other dairy products such as cheese and yogurt are low in sugar, which is a good thing for your dental health. Plus, they contain protein and are full of calcium, which is good for healthy teeth and gums.
When You Need Something to Drink Now that we know how to go about that plate, let us now work on that glass. You used to: Reach for a soda.
Now:
You quench your thirst with water. Because water will also help you with that waistline. Look at you doing so well.
Why:
Fun Fact: Did you know, 1 in 10 Africans get at least 200 calories a day from sugary drinks like soda? A 20-ounce regular soda has an average of 227 calories. Cutting soda from your diet is an easy way to save on calories.
In addition, a regular can of soda contains about 12.5 teaspoons of added sugar. Imagine how much harm that amount of sugar could cause your teeth.
Now, if you dread dentist visits as much as many of us, we suggest you keep off that soda and take more water instead.
Water contains no calories, no sugars and helps keep cavities away by washing away leftover food and keeping dry mouth at bay.
When You’re Craving Dessert
You used to:
grab a cookie after dinner to feed your sweet tooth.
Now:
You reach for a piece of sugarless gum. Good job!
Why:
It’s a win-win: You can prevent dessert remorse and clean your teeth at the same time.
When You’re Working Out
Done with the feeding, let’s now sweat it
You used to:
Take a sports drink right after working out right? Well you probably didn’t know but this drink is loaded with sugar
Now:
This year, you will fill your sports bottle with water. Because after reading this article, you know better.
Why:
Staying hydrated is key when you’re exercising, but sports drinks also often add extra calories because they are full of sugar and can be acidic.
That’s why, hands down, water is the best beverage for your body and your teeth. If possible, drink tap water. The fluoride in the water can actually help rebuild weak spots on the outer shell of your teeth.
When You Could Really Go for a Snack
You used to:
Reach for the first food at hand.
Now:
Now that you are prepared and knowledgeable, choose healthy foods.
Why:
Opting for chips, crackers or whatever is around distracts you from this year’s “I will lose weight” resolution. Snacking on such unhealthy snacks makes it easy for calories to sneak up on you.
We do not want that, do we?
Limiting your snacking and making better choices can help control your calorie intake and give cavity-causing bacteria in your mouth less leftover food to snack on as well.
However, if you cannot keep off the snacks, how about you make it a nutritious snacking time? Snack on things like cheese, yogurt, fruits, vegetables or nuts to feel fuller, longer and help your overall and dental health at the same time.
If you tend to snack at night, try moving your evening brushing time up a bit.
A clean mouth just might motivate you to say no to that midnight.
To achieve a smaller waistline and A1 dental health, make these changes in your life.
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