Is your picnic basket full of highly processed food or treats with enough sugar to make your teeth hurt? It may be time for a picnic intervention!
Packing a nutritious, delicious, and tooth-friendly picnic doesn’t need to be hard. Next time you head to the park, backyard, or wherever your picnic is, be sure to include these tooth-friendly foods!
Nutrients that benefit oral health
Before packing for your picnic, it’s important to know which nutrients support your oral health. For a healthy mouth, look for foods that have:
- Calcium: Found in foods such as yogurt, cheese, milk, certain vegetables and fruits, and others, calcium is a mineral that’s necessary for building and maintaining strong bones. Although your teeth are not made of bone, they are held in place by your jawbone. If your jawbone becomes weak or brittle, your teeth may become loose and more susceptible to tooth decay or gum disease.
- Phosphorus: Found in dairy products, grain products, meats, legumes, and some vegetables, phosphorus is a mineral that is present in teeth, bones, and even DNA. Phosphorus and calcium work together to create the main structural component of tooth enamel and bones, called hydroxyapatite. Hydroxyapatite crystals make up 70 to 80 percent (by weight) of the dentin and enamel in teeth. Similar to a calcium deficiency, a phosphorus deficiency may lead to fragile bones. In children, a diet low in phosphorus can lead to poor tooth development. People can also have too much phosphorus, which is associated with “an increased risk of cardiovascular disease.”
- Vitamin C: Citrus fruits, some vegetables, and other fortified foods and drinks are good sources of vitamin C, a nutrient that helps the body make collagen, improves the absorption of iron, and protects against cell damage. A recent study found that vitamin C can also protect against cavities by inhibiting the growth of a common bacteria known to cause dental caries. Additionally, vitamin C may reduce gum inflammation and bleeding in patients with gum disease. Signs of vitamin C deficiency include swollen, bleeding gums and tooth loosening.
- Potassium: A mineral required for many functions in the body including “heart function, muscle contraction, and nerve transmission,” potassium can also help neutralize acids in the blood that may lead to bone loss and may also improve bone mineral density. By supporting bone health, foods rich in potassium can also help prevent tooth loss.
Tooth-friendly food ideas for a picnic
For our tooth-friendly picnic, we suggest foods that are easy to eat with your hands, don’t make too much of a mess, and provide nutrients that keep your teeth and body strong and healthy.
Protein ideas for picnics
Chicken breast: Whether you grill it beforehand or cook it at the picnic, chicken is high in phosphorus (241 mg per 100 g of chicken) and potassium (343 mg per 100 g of chicken). Sliced chicken breast is great for dipping or as a topping for a salad!
Sirloin steak: If you prefer red meat, a serving of sirloin steak is a great source of phosphorus (585 mg per steak) and potassium (801 mg per steak). If cooking beforehand, be sure to slice it into bite-sized pieces for easy eating.
Turkey burgers: Ground turkey is also a good source of both phosphorus (162 mg per 100 g of turkey) and potassium (246 mg per 100 g of turkey).
Fruit ideas for picnics
Navel oranges: Snacking on navel oranges is great for your teeth. A single orange has phosphorus (32.3 mg), potassium (232 mg), vitamin C (82.7 mg), and calcium (60.2 mg).
Bananas: Bananas are easy to chew and hold with one hand. Plus, they come in their own container! Bananas are also high in potassium (358 mg per 100 g).
Strawberries: Strawberries are nutrient-dense and rich in potassium (161 mg per 100 g), calcium (17 mg per 100 g), phosphorus (23 mg per 100 g), and vitamin C (59.6 mg per 100 g).
Vegetable ideas for picnics
When packing a picnic, opt for crunchy and fresh vegetables. Not only are they delicious, but they also act as natural toothbrushes that help keep your teeth clean!
Bell peppers: Sweet and crunchy, bell peppers are rich in potassium (211 mg per 100 g) and vitamin C (128 mg per 100 g).
Kale: If you’ve never had kale, you’re missing out on one of the most nutrient-dense greens you can have. A serving of kale has vitamin C (19.2 mg per cup), potassium (71.7 mg per cup), and calcium (52.3 mg per cup).
Carrots: Another easy-to-eat vegetable that’s tooth-friendly, carrots are a great source of many nutrients, including calcium (33 mg per 100 g), potassium (320 mg per 100 g), and phosphorus (35 mg per 100 g). Munching on carrots can also help break up plaque on your teeth as you chew.
Celery: Celery may be 95 percent water, but the fibrous vegetable has plenty of nutrients that support healthy teeth. Celery has calcium (46 mg per 100 g), potassium (265 mg per 100 g), and phosphorus (22 mg per 100 g). Add natural peanut butter on top for an extra dose of protein or juice it for a cool beverage.
Snack ideas for picnics
Cheese sticks: Cheese sticks are perfect for picnics and provide plenty of calcium for your teeth! A single stick of mozzarella cheese has 196 mg of calcium, which is 20 percent of the recommended daily value. Cheese sticks also contain phosphorus (151 mg per stick) and potassium (32.9 mg per stick).
Nuts: A bag of mixed nuts is a great way to get some protein and tooth-building nutrients into your picnic basket. Cashews are a great source of phosphorus (532 mg per 100 g) and potassium (638 mg per 100 g). Almonds are rich in calcium (254 mg per 100 g), phosphorus (503 mg per 100 g), and potassium (733 mg per 100 g). Pistachios also have calcium (117 mg per 100 g), phosphorus (500 mg per 100 g), and potassium (947 mg per 100 g). Be sure to buy raw nuts instead of sugar-covered ones to keep them tooth-friendly.
Drink and dessert ideas for picnics
Drinks: For a truly tooth-friendly picnic skip the sugary sodas and juices. Instead, pack plenty of water. If you’re in need of more flavor, try using sparkling or still water infused with cucumbers, strawberries, mint leaves, watermelon, or other fruits.
Desserts: No picnic is complete without a treat at the end. Finish your meal with dark chocolate instead of sticky candies. Dark chocolate has less sugar than other types of chocolate and is full of antioxidants, which is good for overall health.
Looking for other tooth-friendly treats? Check out “Healthy Snack Swaps for July 4th - and All Summer Long”.
