SNACKING In a Better Way

Challa Suresh Ph.D.,

     Adults, as well as children, can benefit from snacks. Snacks help little ones with small appetites get the energy and nutrients they need to grow. The teenage years are a time when the body requires more energy and more nutrients to grow.

     Even adults may need snacks during the day to help tide them over between meals. Because of the busy day-to-day busy schedules it may feel like there's no time for healthy eating. And when you do stop to eat, it's probably tempting to go the quick and easy route by grabbing a burger, pizza, fries, potato chips, or candy.

     But it is possible to treat yourself to a healthy snack. In fact, if you have a hectic schedule, it's even more important to eat healthy foods that give you the fuel you need to keep going.Even if you take time to eat three meals a day, you may still feel hungry at times. Healthy snacking is the best answer.

     Snacking on nutritious food can keep your energy level high and your mind alert without taking up a lot of your time. In addition to helping us fuel up, many snacks provide important nutrients like fiber, carbohydrates, protein, Vitamins, and minerals that can contribute to our health in positive ways. While selecting the right snack, do not forget to read the Nutrition Facts Panel to see what nutrients are in your favorite snacks.

Healthy Snacks

Fruit/s

•Fresh: apples,bananas, oranges, melons, peaches, pears, plums, apricots, pineapple, grapes, guava,mango,pomogrenate,papaya, berries,cherries,gooseberry.

• Dried: apricots, figs, prunes, raisins, pineapple, banana, pear, apple, dates

(Fruits are loaded with natural sugars that give a "lift" to a long day. They also are an excellent source of vitamins and minerals. If you suffer from hypoglycemia or candida, you may need to eat fewer fruits and more of the other kinds of snacks.)

Vegetable Pieces (Raw)

Carrots, celery, peppers (green, red, yellow), cucumbers, broccoli, cauliflower, tomatoes.

(Excellent source of health-promoting vitamins and minerals, especially vitamins A, C, calcium, phosphorus, potassium, and essential amino acids.)

Nuts and Seeds (Raw)

Almonds, Brazil nuts, cashews, chestnuts, filberts (hazelnuts), peanuts, pecans, pine nuts (pignolias), pistachios, pumpkin seeds, squash seeds, sunflower seeds, walnuts.

(Powerfully nutritious. Rich source of carbohydrate, protein, fiber, B vitamins, and minerals – calcium, iron, phosphorus, and potassium.

Why Healthy Snacking Is Good for You

     You may have noticed that you feel hungry a lot. This is natural — during different stages of the body development, a person's body demands more nutrients to grow. Snacks are a terrific way to satisfy that hunger and get all the vitamins and nutrients your body needs.

     But you need to pay attention to what you eat. Stuffing your face with a large order of fries may give you a temporary boost, but a snack this high in fat and calories will only slow you down in the long run.

     To keep energy levels going — and avoid weight gain — steer clear of foods with lots of simple carbohydrates (sugars) like candy bars or soda. Look for foods that contain complex carbohydrates like whole-grain breads and cereals and combine them with protein-rich snacks such as peanut butter or low-fat yogurt or cheese.

Judging Whether Snacks Are Healthy

Choosing healthy snacks means shopping smart. Be cautious of the health claims on food packages. Here are some things to watch out for:
• Just because something is "all natural" or "pure" doesn't necessarily mean that it's nutritious. For example, "all natural" juice drinks or sodas can be filled with sugar but all that sugar means they'll be high in calories and give you little nutrition.

• A granola bar is a good example of a snack that seems healthy. Although granola bars can be a good source of certain vitamins and nutrients, many also contain a great deal of fat, including a particularly harmful type of fat called trans fat. On average, about 35% of the calories in a regular granola bar come from fat. And there can be a lot of sugar in granola cereals and bars.

• Check the Nutrition Facts label on the package to be sure.Be skeptical of low-fat food claims, too. If the fat has been eliminated or cut back, the amount of sugar in the food may have increased to keep that food tasting good. Many low-fat foods have nearly as many calories as their full-fat versions.

     Whatever claims a food's manufacturer writes on the front of the package, you can judge whether a food is healthy for you by reading the ingredients and the nutrition information on the food label

Smart Snacking Strategies

Here are some ways to make healthy snacking part of your everyday routine:

• Prepare healthy snacks in advance: can keep plenty of fresh fruit and veggies at home to take on the go. Cut up melons or vegetables like celery and carrots in advance. Keep the servings in bags in the fridge, ready to grab and go.

• Keep healthy snacks with you: Make it a habit to stash some fruit, whole-grain crackers, or baby carrots in your backpack or workout bag so you always have some healthy food nearby. Half a cheese sandwich also makes a great snack to have on standby.

• Make it interesting: Healthy snacking doesn't have to be boring as long as you give yourself a variety of choices. Try for a different look and colours using different vegetables and fruits.

• As with everything, moderation is the key to smart snacking. People who eat regular meals and healthy snacks are less likely to overeat and gain weight than people who skip meals or go for long periods without eating and then scarf down a large order of fries.

• It's natural to feel hungrier at certain times; therefore, knowing how much food your body needs to satisfy this hunger is critical. A handful of walnuts is great brain food before sitting down to watch TV or to start reading a book or while working with computers. But a whole bag won't help you add anything — except pounds!

Some Indian Recipes with Healthy Snacking capabilities:

1. Protein Pancakes

Ingredients: One teacup moong dal ; 200 gms white gourd; three green chillies; three tbsp fresh low fat yogurt; a pinch of asafoetida; salt to taste; two tomatoes, chopped; two finely chopped green chillies; two to three tbsp chopped coriander; salt to taste (rock salt); one tsp extra virgin oil.

Method: For the batter, soak the dal for three to four hours. Grind the soaked dal with green chillies and yogurt.;Add asafoetida and salt, mix well; To proceed, heat a non- stick tawa and spread a little moong dal mixture and oil on it; Then, spread a little stuffing and smear a oil on the sides. Turn upside down and cook again for a few minutes;Repeat with the remaining mixture and stuffing;Serve hot with mint chutney or sweet chutney.

Hot tip: The batter can be prepared the day before and the pancakes can be made fresh in the morning. It is a complete meal as it contains all food groups.

2. Spinach tikki with vegetables

Ingredients: One bunch spinach shredded; half grated white radish; one grated carrot; two boiled potatoes; salt to taste; one-two tsp green chilli and ginger paste; quarter cup crushed peanuts.

Method: Grate carrot, radish and boiled potatoes. Mix them with all other ingredients. Make small tikkies from that mixture. On each tikki add chopped tomatoes, both chutneys and serve.

Hot tip: The potatoes can be boiled one day before and the vegetables can be cut and kept in the fridge.

3. Potato Pizza

Ingredients: 250 gms potatoes; 100 gms tomatoes; one capsicum; quarter cup boiled yellow corn; one chopped onion; two-three olives; some mushrooms.

Method: Boil and mash potatoes. Add salt to taste. Make tomato puree. Add salt to taste. Make small flat pancakes from the boiled and mashed potatoes. Decorate it with capsicum, corn, onions, olives and mushrooms, grate paneer on top. Bake in an oven at 400 0Cfor 15 minutes.

Hot Tip: Puree and potatoes can be made before hand.

4.Masala Idli

Ingredients: 6-7 idlis ; one tomato finely chopped; one cup capsicum finely chopped; one onion finely chopped; one tablespoon pav bhaji masala ; salt to taste; one teaspoon chili powder; handful of chopped coriander leaves; one tsp olive oil.

Method: Cut each idli into four pieces. Saute all the vegetables in oil. Add the masala , idli and coriander, mix well and serve hot.

Hot tip: Batter can be made the day before.

5. Paneer wrap

Ingredients: 100 gms grated paneer; 100 gms boiled French beans and carrots; one cup chopped coriander; one chopped onion; one tsp jeera; juice of one lemon; half tsp red pepperika; one tsp extra virgin oil; 100 gms whole wheat flour

Method: Make four rotis from the whole wheat atta . Grate the paneer and add all the ingredients to it beside oil. Saut it in oil and place it on the roti and roll it. Have it with green chutney or salsa. The dough can be prepared the day before. All the ingredients can be chopped the day before.Remember to always make food fun for children. My definition of fun is fresh, unprocessed and natural.

6. Masala Pakodas

Ingredients:Rice flour 1/2 cup,Maida 1/2 cup;Curd 2 tbsp (skimmed milk);Chopped green chillies 1 tsp;Chopped onions 1/2 cup;Chopped ginger 1/2 tsp;Chopped coriander leaves 2 tbsp;Chopped mint leaves (optional) 1 tbsp;Carrot grated 2 tbsp;Salt to taste;Water to mix all the ingredients

Method:1. Sieve rice flour, maida, salt and soda-bicarbonate in a bowl.2. Now put all the ingredients in a bowl.3. Mix all the ingredients slowly by adding water little by little.4. The mixture must be semi-solid like onion pakoda mixture.5. Drop pakodas slowly with your fingers in the idli stand.6. Steam pakodas in medium flame and bake till golden brown.

7.Vegetablle Cutlet

Ingredients;1/4 kg Potatoes;1/4 kg Carrots;1/4 kg Cabbage;1/4 kg French Beans;1 big Tomato;2 medium onions;10-12 Slices bread;2 tsp Salt;2 tsp Sugar;1/4 tsp Haldi (Turmeric powder);2 tsp Dhania-Jeera powder (Powder of Coriander and Cumin seeds);Breadcrumbs;Spices:10-12 Green chillies,2 inch Ginger.15-16 Lahsun (Garlic),20-25 seeds Miri (Black pepper)

Methods: 1. Finely chop all the vegetables and boil them. Grind to powder all the spices.2. Saute thinly sliced onion.3. Stir in ground spices and allow it to turn deep red. Add boiled vegetables & mix it thoroughly.4. Add salt, sugar, haldi, dhania-jeera powder and cook till the mixture is dry.5. Grind to a fine powder bread slices in a dry mixer.6. Add this powder to the vegetable mix on cooling. Make small balls and flatten them slightly.7. You can shape them attractively using aluminium moulds. Roll them into breadcrumbs.8. Roast these on a tawa. When one side is cooked golden brown, turn over and cook the other side.

8. Low Calorie Toast Sandwich

Ingredients: 1 cup Wheat Flour;1 cup Bajra Flour;1/2 cup Moong Sprouts;1/2 cup grated Carrot;1 finely chopped Capsicum;1 tsp Lime juice;1 tsp Garam Masala powder;1 sliced Onion; 1 sliced Tomato;1 small piece sliced Cucumber;1/2 tsp Black pepper powder;1/2 tsp Cumin powder;1 tsp crushed Ginger Chilli;1 pinch Turmeric powder;2 cups Water;Salt to taste. For Green Chutney :1/2 cup Coriander leaves;1/2 cup Mint leaves;1 tsp Cumin seeds;2 tbsp Ginger, Garlic, and Green chilli paste;Salt and Sugar to taste

Methods:To prepare the filling;1. mix moong sprouts, carrot, capsicum, garam masala powder, lime juice and salt.2. Mix wheat flour, bajra flour, cumin powder, black pepper powder, salt, soda bi carb, ginger chilli paste, turmeric powder and water. Mix well.3. Boil on low heat, stirring continuously until water gets absorbed and becomes a smooth dough. Keep aside for cooling.4. Make 12 square slices from dough (like a bread slice).5. Spread chutney on every slice.6. Spread filling on one slice and put slices of onion, tomato and cucumber on it. Cover with another slice.7. With same procedure, prepare six sandwiches.8. Toast in an electric sandwich maker.

9. Moong Dal Chat (as described by Ms Ajitha Kolla)
Ingredients: Two cups soaked and sprouted moong dal ; One cup grated carrot; Two green chillies; One tea spoon grated ginger; Two tomatoes finely chopped, one small finely chopped onion; Two spoons freshly squeezed lime juice, pinch of black salt; One tea spoon ground black pepper; fruit chat masala; chopped coriander for garnish
Method: Take sprouted moong dal in a bowl , add grated carrot, ginger, chillies, onions, tomatoes and mix well. Sprinkle black salt, salt masala and lime juice and toss the ingredients gently. Add chat masala and garnish with coriander.
Hot tip: To make the moong dal or green gram sprouts: Soak the dal in water over night, wash and clean. Dry wrap them in a muslin cloth and keep them in the refrigerator for couple of days.

10.Black Chana Snack (as described by Ms Ajitha Kolla)
Ingredients: Two cups Black Chana soaked overnight; One cup chopped onion; Two green chillies; pinch of salt
For Tampering: One tea spoon olive oil; Two table spoons chana dal, one table spoon black gram; one tea spoon mustard seeds, two tea spoons cumin seeds, 3 garlic cloves crushed, couple of curry leaves.
Method: Boil soaked black chana till little tender. Heat oil and add chana dal, black gram, mustard, cumin and garlic and curry leaves. Add cut onion and chillies and boiled black chana. Sprinkle salt.
Hot tip: If you like it spicy- you can add some dry chillies or majjiga mirapakaayalu in the tampering.

       The key to smart snacking is to stay away from the snack machine at work and the popular snacks at the grocery store.

       Read up on nutrition and soon you will be making easy, healthy snacks for yourself and for the whole family. Get mentally prepared for Healthy Snacking.  All the Very Best my friends.

Fruit of The Angels - PAPAYA

Challa Suresh Ph.D.

     Exotic tropical papaya fruit or pawpaw is jam-packed with numerous health benefiting nutrients. The fruit is one of the favorite of fruit lovers for its nutritional, digestive and medicinal properties. Papaya tree is grown extensively all over the tropical regions and cultivated for its fruits and latex papain, an enzyme that is used in food industry.

     Papaya tree bears many spherical or pear-shaped fruits that can have about 6-20 inches in length and 4-12 inches in diameter. The average sized papaya weighs about half a kilo. The fruit is said to ripen when it feels soft to thumb pressure and its skin has attained an amber to orange hue. Inside, the fruit features numerous black seeds, encased in a mucin coat, in the hollow central cavity. The flesh is orange in color with either yellow or pink hues, soft in consistency and has deliciously sweet, musky taste with rich flavor. They can now be found in markets throughout the year. Although there is a slight seasonal peak in early summer and fall, papaya trees produce fruit year round.

     Papaya's seeds are edible, although their peppery flavor is somewhat bitter. The fruit, as well as the other parts of the papaya tree, contain papain, an enzyme that helps digest proteins. This enzyme is especially concentrated in the fruit when it is unripe. Papain is extracted to make digestive enzyme dietary supplements and is also used as an ingredient in some chewing gums.

The Nutrients

     The papaya fruit is rich in antioxidants such as vitamin C, carotenes and flavonoids. It is also rich in B vitamins, pantothenic acid and folate. Papayas contain enough potassium and magnesium. It is also a good source of vitamin E and vitamin A. The vitamin C and vitamin A in papayas help to maintain a healthy immune system. You might consider this fruit a healthy choice when suffering from colds, the flu or ear infections. Papayas are also high in fiber, which helps to lower high cholesterol.

     This fruit is also known for its ability to assist in the digestion of proteins. It contains the enzyme papain, which aids in digestion as well as in the healing of athletic injuries and allergies. It also contains the enzyme chymopapain, which works with papain to lower inflammation and assist in recovery from burns. The vitamins, minerals, enzymes and antioxidants in papayas work together to reduce inflammation, increase heart health and protect against certain types of cancer.

Benefits of papaya latex

     Papain enzymes are anti-tumor and anticancer. In these enzymes there karpain compounds, which are known potent inhibiting several microorganisms that work interfere with digestive functions and effectively suppress the cause of typhoid fever.

Benefits of Papaya Seed

     Papaya seeds is a source of saponins good enough and have antimicrobial properties. Therefore, the seeds can be used to prevent and eradicate the worm lodged in the digestive tract.

Benefits of Papaya Leaf

   Not only beneficial to the skin, papaya leaves can also be used for treating women's health vaginal discharge, fever due to childbirth, menstruation and launches breast milk. Other efficacy is to ward off the flu, malaria and fever.

Briefly the Importance of Papaya

• Papaya is a rich source of proteolytic enzymes. These enzymes are essential for the proper functioning of the digestive system as they help in the digestion of proteins. Papain, which is the most vital enzyme found exclusively in papayas, is instrumental in breaking down and digesting of meat proteins, and is used as a meat tenderizer.

• Papaya contains the digestive enzyme papain and therefore valuable for aiding digestion.

• The unique protein-digesting enzymes; papain and chymopapain have been shown to help lower inflammation and to improve healing from burns in addition to helping in digestion of proteins. The antioxidant nutrients found in papaya, including vitamin C, vitamin E, and beta-carotene, are also very good at reducing inflammation.

• The ripe fruit is easily digestible and prevents constipation.

• Case studies indicate that this food taken alone for two or three days has a highly beneficial tonic effect upon the stomach and intestines.

• The juice of the papaya aids in relieving infections of the colon and has a tendency to break down pus and mucus reached by the juice.

• May help prevent cancer in organs and glands with epithelial tissue (ripe papaya). Papaya’s fiber is able to bind to cancer-causing toxins in the colon and keep them away from the healthy colon cells. In addition, papaya’s folate, vitamin C, beta-carotene, and vitamin E have each been associated with a reduced risk of colon cancer

• Prevents nausea (includes morning sickness and motion sickness)

• The seeds are antihelmintic, for expelling worms and they are given with honey. Chew and swallow two teaspoonfuls of seeds after each principal meal (three times a day).

• Papayas may be very helpful for the prevention of atherosclerosis and diabetic heart disease. Papayas are an excellent source of vitamin C as well as a good source of vitamin E and vitamin A (through their concentration of pro-vitamin A carotenoid phytonutrients), three very powerful antioxidants.

• Papayas are also a good source of fiber, which has been shown to lower high cholesterol levels

• Anti Inflammatory: One of the benefits of papaya enzymes is its use in reducing inflammation in disease such as rheumatoid, arthritis, osteoarthritis, gout, and asthma.

• Prevention of Colon Cancer: Payapa's rich fiber content binds to cancer-causing toxins in the colon and eliminates it from the body during bowel movements.

• Digestive Aid: The health benefits of papaya is most commonly known for its laxative attributes. It aids in digestion including constipation and diarrhea.

• Protection Against Emphysema: The vitamin A content in papayas is extremely important if you are a smoker or are subjected to secondhand smoke. It may save your life because it greatly reduces lung inflammation.

• Heart Disease Protection: Three powerful antioxidants in papayas help prevent against the oxidation of cholesterol. Cholesterol in the oxidized form can cause serious plagues that can eventually cause heart attacks or strokes.

• Intestinal Disorders: The papain in unripe papayas is also beneficial to people experiencing intestinal irritation.

• Skin Diseases: The juice from unripe papayas is used to treat skin disorders like acne and psoriasis. It can also reduce swelling when applied to wounds. If applied to the face, the benefits of papaya enzymes will be shown in the form of smoother and delicate skin.

• Throat Disorders: Drinking honey mixed with unripe papaya juice can ease pain over inflamed tonsils for diptheria or other throat disorders. It also prevents infection from spreading by dissolving over the membrane.

• Papaya is known for its rejuvenating properties. It slows down the ageing process, thereby making you look younger for a longer while. This property of papaya is attributed to its ability to enable proper digestion that leads to maximum extraction and absorption of nutrients from various foods.

• Papaya is a rich source of arginine, an essential fatty acid that boosts the reproductive system and fertility in males.

• Papaya is also a good source of carpain, an enzyme supposedly beneficial for heart.

• Papaya helps in blood clotting and thereby quick healing of wounds. This is because papaya is a rich source of fibrin, an important factor in the blood clotting process. This factor is not common in the plant kingdom and is mainly formed in the body of animals, papaya being an exception.

• Papaya is rich in carotene that maintains the pigment balance of your skin.

• Papaya is a good source of Vitamin C and as such, boosts the immune system and protects you against various infections and ailments.

• Papaya juice in combination with pineapple juice is also recommended to cure cancer.

• Papaya helps in the restoration of essential bacteria in the gut, generally after antibiotic treatment.

• You may use the skin of papaya to heal wounds and bruises.

• Papaya is rich in antioxidants that help detoxify the body, thereby preventing the incidence of ailments like leukemia.

• Papaya is rich in minerals like potassium and magnesium which serve various functions like strengthening the teeth and bones.

• The seeds of papaya are antihelmintic and remove worms from the stomach and intestines.

• Papaya seeds may be used as a healthy replacement for Black pepper !!!

• Papaya juice may be helpful in alleviating sickness like nausea and morning sickness.

Have Papayas in your daily diet and cure some common ailments in a natural way. :)

Good Diet and Oral Health

Challa Suresh, Ph.D

     Choosing the right foods in your diet is an important aspect in having healthy teeth and good oral hygiene. Establishing good nutritional habits in kids and teenagers can be especially beneficial for good eating patterns and food choices throughout their lives.

Nutrition affects oral health

The foods that you eat come in contact with the germs and bacteria that live in the mouth. If you don’t brush, plaque will accumulate on the teeth. Plaque thrives on the starches and sugars that are found in a great deal of foods. When plaque combines with the sugars and starches, an acid is produced that attacks enamel on the teeth, and eventually causes decay and the acid attacks the teeth for 20 minutes or more.

     The right diet and nutrition play an integral part in ensuring strong teeth and healthy gums. Sugar, natural or processed, is your teeth's deadliest enemy and is the prime cause of tooth decay. Retentive sticky foods (such as raisins, caramels, toffees, slowly dissolving hard candies, etc.) that are not quickly diluted by saliva also pose a major risk in the formation of dental cavities. Even apparently harmless wafers/chips are retained on the tooth for a long period of time & eventually broken down into carbohydrates & sugars leading to decay.

     Many inter-related factors must be considered when the growth and development of children is being evaluated in respect to their oral health. Children should be given carbohydrates in their natural forms (as far as possible). They should be encouraged to eat hard fruits in whole instead of juices. This helps cleanse and stimulate teeth. Sticky/soft foods like white bread, pastries, aerated drinks, doughnuts, sweet rolls and processed cereals, one of the biggest causes of tooth decay, should be avoided. Beverages like lassi, buttermilk and home-made squashes should be encouraged.

Sticky Foods

     The longer food remains in your mouth, the greater the chance for decay. Rinse your mouth immediately after eating, especially if you've just had something sweet, to prevent the formation of plaque. Remember, rinsing after meals and brushing teeth at least twice daily is essential to keep tartar and plaque at bay. Use an effective, clinically tested toothpaste that provides long time protection between brushings.

Choosing a Healthy Diet

Choosing a healthy diet may sound easy, however, fruits, milk, cereals, bread and some vegetables contain sugars and / or starches. Carbonated sodas, sweet fruit drinks and sugary snack foods should be limited. You don’t have to avoid these foods, just keep in mind that you should eat a balanced diet, brush your teeth twice a day and floss daily.

Crash Diet

Teenagers have been known to start that Monday morning crash diet without ever realizing that this may in fact be the incorrect way to diet. These crash dieters who excessively fast, or diet on an on and off pattern, tend to have a lack of, or decrease in certain vitamins, most notably Vitamins D, B-12 and calcium. They also tend to lack certain minerals and proteins in their diets. These are very important vitamins especially for the health of the teeth and gums. Dieters also tend to take diet pills that may cause a decrease in saliva flow as a side effect. This decrease in saliva flow tends to increase the acid levels in the mouth, which may cause an increased level of cavity formation. Vitamin levels and a balanced diet with all food groups should be evaluated. As always, sound oral hygiene and regular visits to the dentist help decrease oral health problems.

Vitamins

     Supplements, together with good oral hygiene, can aid in decreasing the incidence of dental cavities, bad breath and gum disease. Vitamins, such as a vitamin C, flavanoids and coenzyme Q10 are powerful antioxidants that protect gums against cell damage and promote healing. Vitamin C is vital for the production of collagen — the main protein building block for fibrous framework of all living tissues — which, in turn, makes it more resistant to bacterial penetration. Vitamin C also promotes healthy capillaries, which aids oral tissue in staying healthy. Insufficient consumption of Vitamin C may lead to oral health problems like swollen and bleeding gums and loss of teeth can result.

     Tongue cleaning is very important. It helps to reduce bad breath and improve oral hygiene status because a large number of bacteria reside in the rough corrugated surface of tongue. Most dental professionals advise that poor oral hygiene, such as not brushing, not flossing, or not rinsing enough is the leading cause of gum disease and tooth decay. Smoking, chewing beetle nut and tobacco are also factors that adversely affect oral hygiene. These habits can cause bad breath, decay, gum disease, damage to tooth enamel, eventual tooth loss and in many cases even lead to oral cancer.

Eating Habits For Good Teeth

• Drink plenty of water daily.

• Eat fiber-rich raw foods, which massage the gums and cleans the teeth. Raw foods also increase salivation, which neutralizes acids and alkalis within the mouth. You may grate, dice, ground, blend, or juice raw foods. Good raw foods to eat are apple, carrot, radish, cucumber, orange, pear, beetroot, watermelon, etc.

• Eat some raw food after every meals. This will help clean your teeth and gums due to high water content. However, after eating citrus fruits or juices, rinse your mouth with water, as the acids present in them can weaken enamel.

• Eat sprouts of beans. Eat high protein foods.

• Nuts are rich in calcium, magnesium and phosphate, which are important nutrients for dental health. Nuts good for teeth are cashews, peanuts, almonds and walnuts.

• Fruits, vegetables, wholegrains and cereal products.

• Calcium rich foods such as milk, cheese, yogurt, etc.

• Foods eaten between meals should not contain fermentable sugars.

• Sweets and other sticky carbohydrate foods are not suitable as snacks, especially when you can not brush soon after.

• Eat a variety of healthy foods from the five major food groups 

• Cut down on snacking in between meals; Limit snacks and drinks that are high in sugar; Brush twice a day;

• Floss Daily

• Meat eaters require to take better care of their teeth. If the stuck meat fibres are left overnight without cleaning, the fibres may petrify and release an acid which acts on the tooth causing it to decay.

• Visit your dentist for regular check ups.

With a little awareness and knowledge on the subject of oral care, there could be some prettier smiles around the world and less misery from tooth decay.