Most children enjoy having a treat or two in their lunchbox and, let’s be honest, a lot of parents like the thought of their little one having something to look forward to.
In amongst the sandwiches, celery, and fruit there might be a cheeky small chocolate bar or sugary yogurt. We imagine how happy they will be tucking in.
However, what children eat at school and how they maintain oral hygiene can have a big impact on their teeth. The occasional treat won’t be a problem, but frequent sugary snacks can lead to decay and long-term issues.
Here, we provide some tips on how children can take care of their teeth at school – while also being realistic. We know not every child would happily eat a lunchbox full of rice cakes and salad!
Limit Treats
It is easy to get into the habit of putting a ‘treat’ in their lunchbox every day – whether it’s a chocolate bar, piece of cake, or packet of crisps. Moderation is key.
What do you imagine is worse? One huge pudding caked in sugar eaten in one sitting, or a packet of jelly babies spread throughout the afternoon?
The former might affect the waistline, but constant nibbling on sugary treats is far more damaging to teeth.
Each time you eat sugar and starchy food, plaque bacteria in your mouth create acid that attacks the tooth enamel, causing decay.
You don’t have to eliminate treats completely, but reducing sugary foods is a solid start to better dental health.
Not all treats are equal
A small chocolate bar with a wafer inside might have less sugar and fat than a slice of cake. Interestingly, a slice of cake could even have less sugar than a can of Coke (not to mention the acidity in this drink!).
The stickier the treat, the worse it is for teeth, as it lingers and increases the chance of decay.
If you do want to include a treat, compare ingredients and nutritional information to choose options on the healthier end of the scale.
Think Sandwich Filling
Sandwiches can vary greatly. They could be very nutritious – for example, wholemeal bread with quality ham and cucumber – or loaded with sugary jam.
Even the type of bread matters. White bread has a high sugar content, whereas wholemeal or grain bread is full of fibre and better for dental health.
If jam is a go-to, opt for sugar-free jam or one with “no added” sugar. Even products labeled “sugar-free” can contain small amounts of sugar.
With jam, check that fruit is the first ingredient listed. Better still, use sliced fresh fruit.
Often, parents remove snacks from the lunchbox but then include sandwiches that undo all the good work. Consider preparing balanced sandwiches for optimal dental health.
Sandwiches can be a bit boring—why not try wraps filled with healthy ingredients like chicken breast, a little cheese, and lettuce? This makes a healthy, low-fat, high-protein option that kids can even have fun assembling.
Not all “Healthy” Items are Healthy
Fruit and yogurt are typically healthy, so they should be lunchbox staples, right?
Maybe. Fresh fruit is certainly healthy—even if it can be high in natural sugar—but dried fruit is often much higher in sugar and can be a real tooth destroyer. Think of dried fruit as a snack similar to sweets rather than as a nutritious option.
Yogurt, too, can vary. Fresh, natural yogurt with mixed-in fresh fruit is a superb option, while high-sugar flavoured yogurt is less ideal. Always be aware of hidden sugars in seemingly healthy foods.
Frequent exposure to even small amounts of sugar can significantly increase the risk of tooth decay.
Stay Hydrated
Staying hydrated is crucial for both overall and oral health. Encourage your children to drink water regularly throughout the day, and especially with their lunch.
Water or milk is ideal, while sugar-filled fizzy drinks should be avoided. If plain water seems bland, try a sugar-free squash.
Chew After Eating
Chewing helps keep the mouth moist by producing saliva, which naturally fights bacteria and plaque build-up. After eating, there’s a short window to reduce the impact of sugars and acids.
Many adults chew sugar-free gum for this reason, although gum may not be permitted in schools. Alternatively, include foods that require chewing—like celery or sugar-free crackers—as the final part of the meal.
Brush Before a Healthy Breakfast
Ensure that children brush their teeth before breakfast, and avoid rinsing immediately after brushing to retain the protective layer of fluoride. If brushing before eating isn’t possible, wait at least half an hour after breakfast.
Choosing a healthy cereal can also reduce the need for snacking later in the day.
A healthy, filling breakfast is essential for sustained energy and better dental health. It sets the tone for the day.
If you’re in a morning rush, don’t let brushing and a nutritious breakfast slip.
The Back Home Treat
We’ve all been there—child arrives home saying, “Mum, Dad, I’m hungry.” While you might suggest a quick snack, consider what that snack is. In some cultures, a cake after school is common, but it may not be ideal for dental health.
Our aim isn’t to remove all fun or treats from the diet; it’s about balance. Sugary snacks are best consumed with meals alongside water to help rinse away sugars and acids.
Set a Good Example
It is far more difficult to encourage children to eat healthily if we don’t set a good example ourselves.
If children see us eating sweets or a chocolate bar, they will naturally want the same. Maintaining a healthy diet at home can significantly influence their eating habits.