What children eat at school has a big impact on their teeth. Lunchboxes filled with sweet biscuits, juice and sticky snacks expose teeth to sugar throughout the day. With a little planning, you can pack lunches that children enjoy and that protect their teeth at the same time.
Every time a child eats or drinks something sugary, bacteria in the mouth produce acid that attacks tooth enamel for around twenty to thirty minutes. Frequent snacking means teeth are under attack many times a day, with little time to recover. It is not only the amount of sugar that matters, but how often teeth are exposed to it. Grouping food into meal and snack times and choosing tooth-friendly foods reduces the number of acid attacks.
Wholegrain sandwiches or wraps filled with chicken, egg, cheese, labneh or hummus provide energy and protein. Pasta or rice salads with vegetables are easy to pack and eat cold. Mini homemade pizzas on wholemeal bread, falafel with vegetables, or leftover grilled chicken with soft bread are popular options. Including protein and fibre keeps children full and reduces cravings for sweet snacks later in the day.
Cheese cubes, plain yoghurt, vegetable sticks such as cucumber and carrot, cherry tomatoes, boiled eggs, and small portions of nuts, if allowed at your child's school, are excellent choices. Cheese and yoghurt are rich in calcium and can help neutralise acids. Fresh fruit is better than dried fruit, which is sticky and high in concentrated sugar. Popcorn without sugar or excessive salt can be a fun treat for older children.
Water is the best drink for teeth and hydration, especially in the UAE heat. Plain milk is also a good choice. Avoid packing juice, flavoured milk, soft drinks and sports drinks, which contain sugar and acids. If your child prefers flavoured water, add slices of cucumber or a few mint leaves rather than sweet syrups.
Sweets, chocolate, biscuits, cakes, sugary cereal bars, crisps and sticky snacks such as dried fruit leathers should be occasional treats rather than daily lunchbox items. If treats are included, it is better to pack them with lunch rather than as separate snacks, so teeth are exposed to sugar less often.
Involve children in planning and packing their lunchboxes. Let them choose between healthy options, such as which vegetables or fruit to include. Explain in simple terms why some foods are better for teeth. Children are more likely to eat foods they have chosen themselves.
After school, offer a healthy snack and water, and encourage children to rinse their mouths with water after eating. Brushing twice a day with fluoride toothpaste, especially before bed, remains essential.
In the UAE heat, lunchboxes need to stay cool to keep food safe. Use an insulated lunch bag with an ice pack, and freeze a water bottle overnight so it keeps food cool and provides a cold drink later in the day. Choose foods that travel well, such as wraps, cheese and sturdy vegetables.
Cheese, yoghurt, vegetables, eggs and fresh fruit are good choices.
Juice contains sugar and acid. Water or plain milk are better choices.
Dried fruits are sticky and high in sugar, so they are best limited.
Book your child's check-up and ask for personalised diet advice.
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