Bite Into the School Year with Healthy Lunches

Back-to-school season brings early mornings, fall sports, and the challenge of packing (or buying) lunches that keep kids healthy. While nutrition gets plenty of attention, we also look at lunches from a dental perspective because what your child eats affects his or her teeth and braces.

At Heights Pediatric Dentistry & Orthodontics, we often talk about the three main culprits behind cavities: acid, sugar, and stickiness. Acid weakens enamel, sugar feeds cavity-causing bacteria, and sticky foods cling to teeth, making them harder to clean.

Liquid sugars like sports drinks, sodas, lemonade, and juice can pack up to 10 teaspoons of sugar and have acid levels close to battery acid. Occasional treats are fine, but limiting them helps protect enamel.

Highly processed, sticky snacks — like gummy “fruit” chews or certain cookies — can lodge deep in teeth. Fresh, whole foods such as apples, carrots, cheese sticks, yogurt, whole grain crackers, hummus, and lean deli meats are both nourishing and tooth-friendly.

For kids with braces, avoiding sticky or hard foods is even more important to prevent broken brackets, bent wires, and delayed treatment.

The bottom line? Choose fresh, nutrient-rich foods and skip sticky, sugary, and overly processed snacks. Your child’s smile will thank you now and in the future.

Here are 5 balanced, tooth-friendly lunchbox combos:

1. Crunch & Munch Combo
Apple slices
Whole grain crackers
String cheese
Water bottle

2. Protein Power Pack
Turkey & cheese roll-ups
Baby carrots with hummus
Grapes
Yogurt (low sugar)

3. Smooth Sailing Snack Box
Banana
Peanut butter dip
Celery sticks
Milk or water

4. Mediterranean Mini-Meal
Pita wedges
Hummus
Cucumber slices
Berries

5. Breakfast-for-Lunch Treat
Whole wheat mini waffles
Greek yogurt
Fresh strawberries
Water