Weight Loss Tips That Are Also Good for Your Teeth
One of the most common New Year’s resolutions made every year is weight loss.
Making smart food choices, paying attention to portion size and exercising are the steps you can take to shed pounds. These changes can benefit more than just your waistline; they can also be good for your teeth.
A few small changes can make a big difference on the scale and in your smile.
Planning Meals
In the past, you may have favored fatty foods, indulged in too much takeout or didn’t spend much time planning what should be on your plate. Food is fuel for your body, and the right kinds of food will help you look, feel and function better.
- Protein: Make lean protein choices, such as lean beef, skinless poultry and fish. Vary your protein choices to also include eggs, beans, peas and legumes. These phosphorus-rich foods help to keep your mouth healthy and contain valuable protein, which help you feel full for longer amounts of time.
- Fruits and vegetables: Fruits and vegetables are high in water and fiber, which balance the sugars they contain and help to clean your teeth. These foods also help stimulate saliva production, which washes harmful acids and food particles away from teeth and helps neutralize acid, protecting teeth from cavities.
- Grains: At least half of the grains you eat should be whole grains or low-sugar breads and cereals, such as oatmeal, whole wheat bread and brown rice.
- 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 are good for healthy teeth and gums.
When You Need Something to Drink
If you are looking to quench your thirst, don’t reach for a soda – instead grab a glass of water. Two out of three adults in the United States are overweight or obese. One in four Americans get at least 200 calories a day from sugary drinks like soda. The calories in soda are bad enough but it is even worse for your teeth since those calories come from added sugar. A regular can of soda contains about 12.5 teaspoons of added sugar, which is how much sugar the FDA says people over the age of 3 should have in an entire day.
Water contains no calories, no sugars and helps keep cavities away by helping to remove leftover food and keeping dry mouth at bay.
Adults should aim for two and a half hours of moderate-intensity physical activity every week. Staying hydrated is key when you’re exercising, but sports drinks often add extra calories because they are full of sugar and can be acidic. When you workout, fill a sports bottle with water instead.
When You Are Craving a Snack
Instead of grabbing some cookies, chips or crackers after mealtime, try reaching for a piece of sugarless gum. Studies have shown that chewing sugarless gum for 20 minutes after eating can reduce your risk of cavities.
Limiting your snacks 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. If you do snack, make it a nutritious choice – such as cheese, yogurts, fruits, vegetables or nuts – to feel fuller, longer and help your overall dental health.
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 snack.
http://www.mouthhealthy.org/en/nutrition/weight-loss?source=facebook&content=weight_loss&__prclt=zEVWHh6g
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