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Healthy Eating Habits

Healthy Snacks for Healthy Smiles

A healthy smile starts with healthy food choices! The snacks children eat each day not only fuel their learning, growth and play, but also play an important role in protecting their teeth.

 

Every time we eat or drink something containing sugar, the bacteria in our mouths produce acids that attack tooth enamel. Choosing tooth-friendly snacks helps reduce the risk of tooth decay while providing the nutrients children need to thrive.

Tooth-friendly snack ideas

Great options for lunchboxes and after-school snacks include:

  • Fresh fruit such as apples, pears, berries and mandarins
  • Crunchy vegetables like carrots, cucumber, capsicum and cherry tomatoes
  • Cheese slices or cubes
  • Plain yoghurt
  • Boiled eggs
  • Wholegrain crackers with cheese or hummus
  • Homemade popcorn (for older children)
  • Water as the drink of choice

A few simple lunchbox tips

  • Pack a variety of foods from the five food groups.
  • Include a source of protein, such as cheese, yoghurt or eggs, to help keep children fuller for longer.
  • Choose wholegrain breads and crackers where possible.
  • Aim for colourful lunchboxes with plenty of fresh fruit and vegetables.
  • Keep sugary treats and sweet drinks for special occasions rather than everyday lunchboxes.

đŸ„Ș Dietitian's Lunchbox Swap

Instead of:

❌ Muesli bar + juice box

Try:

✅ Wholegrain crackers with cheese + a mandarin + a bottle of water

 

Other easy snack swaps include:

  • Apple slices with cheese cubes
  • Greek yoghurt with fresh berries
  • Carrot and cucumber sticks with hummus
  • Wholegrain sandwiches with cheese and tomato
  • Homemade pikelets topped with ricotta and fresh strawberries
  • A boiled egg with wholegrain crackers

 

These simple swaps provide protein, fibre and important nutrients to help children stay satisfied, support healthy growth and be kinder to growing teeth.

💧 Pack Water First

When packing your child's lunchbox, make the water bottle the first thing you reach for. Water is the best drink for healthy teeth and growing bodies. Unlike soft drinks, fruit juice and cordial, it doesn't contain added sugars that contribute to tooth decay, and it helps children stay hydrated and ready to learn throughout the school day.

Remember


It's not just how much sugar children eat that matters—it's also how often. Frequent snacking on sugary foods and drinks means teeth are exposed to acid attacks throughout the day.

 

Along with choosing healthy snacks, encourage your child to:

 

  • Brush their teeth twice a day with fluoride toothpaste.
  • Drink plenty of water throughout the day.
  • Visit the dentist regularly for check-ups.
  • Enjoy regular meals and planned snack times, rather than grazing throughout the day.

 

Healthy habits don't have to be complicated. Small changes to everyday lunchboxes can make a big difference to your child's oral health and overall wellbeing.

Wishing all our Mitcham Primary School families healthy lunchboxes and happy smiles!

Julie Martin, APDAccredited Practising Dietitian