GET CRUNCHY. Crunchy vegetables like carrots, broccoli, and cauliflower help stimulate your gums and boost saliva, which naturally helps rinse away food particles. They don’t replace brushing, but they’re a great way to support oral health. Additionally, celery and carrots are rich in beta carotene, which your body converts into vitamin A–essential for maintaining healthy oral tissues.
Higher-fiber, plant-forward eating patterns are also associated with healthier LDL (“bad”) cholesterol in some studies.
GO GREEN. Leafy greens (spinach, kale, lettuce) provide calcium, magnesium, vitamins A and C, and phosphorus–key minerals that support the tooth’s mineral structure. Vegetable-rich, plant-forward diets are also linked with cardiometabolic benefits and may support healthier LDL levels.
FAVOR FISH. Fatty fish like salmon provide omega-3s and can be a source of vitamin D, which supports calcium absorption for strong teeth and bones. Omega-3s are best supported for lowering triglycerides; effects on LDL/ total cholesterol can vary.
BREW SOME TEA. A 2025 Frontiers in Nutrition review suggests tea contains compounds that may support cardiovascular health (lipids, blood pressure, antioxidant/anti-inflammatory effects), though results vary by tea type, dose, and study design. Unsweetened green or black tea has polyphenols that can help fight bacteria in the mouth.
Note: Nutrition supports oral health and heart health, but it doesn’t replace dental care or individualized medical guidance. The real win is consistency
In January, the U.S. government introduced updated dietary guidelines with a focus on nutrient-dense, whole foods and reducing processed options. Below is the New Pyramid. Talk to your doctor or nutritionist about healthy eating that’s right for you.
The New Pyramid: Guidelines for Healthy Eating
In January, the U.S. government introduced updated dietary guidelines with a focus on nutrient-dense, whole foods and reducing processed options. Below is the New Pyramid. Talk to your doctor or nutritionist about healthy eating that’s right for you
Protein
Choose high-quality protein from animal and plant sources–eggs, poultry, seafood, red meat, lentils, legumes, nuts, seeds, and soy. Target: 1.2-1.6g per kg of body weight daily.
Vegetables & Fruits
Fill your plate with whole, colorful vegetables and fruits in their natural form. Target: 3 servings of vegetables and 2 servings of fruits daily.
Whole Grains
Prioritize fiber-rich whole grains over highly processed carbs that displace real nourishment. Target: 2-4 servings daily.
Healthy Fats
Incorporate wholefood fats like meats, poultry, eggs, omega-3-rich seafood, nuts, seeds, full-fat dairy, olives, and avocados. Limit saturated fats to 10% of daily calories.
Hydration
Drink water and unsweetened beverages throughout the day.
Alcohol
Consume less alcohol for better overall health.
Added Sugars & Processed Foods
Minimize processed foods, refined carbs, and added sugars. Choose naturally occurring sugars from whole fruits and dairy. Target: No more than 10% of daily calories from added sugars.
Ultimately, everyone’s needs are different. How much you eat depends on your age, sex, height, weight, and activity level, so be mindful of portions, particularly when it comes to higher-calorie foods and drinks. You can learn more by reviewing the current federal dietary guidelines.
Find your trusted, local dentist today!
Smile Generation blog articles are reviewed by a licensed dental professional before publishing. However, we present this information for educational purposes only with the intent to promote readers’ understanding of oral health and oral healthcare treatment options and technology. We do not intend for our blog content to substitute for professional dental care and clinical advice, diagnosis, or treatment planning provided by a licensed dental professional. Smile Generation always recommends seeking the advice of a dentist, physician, or other licensed healthcare professional for a dental or medical condition or treatment.
