Beautiful, good and healthy lunches!


The lunchbox, nightmare or pleasure?

Lunch preparation is often considered the bane of daily life. Lunches can be a source of stress when you want them to be varied and nutritious. Here are some tips that can help you make wise choices that will promote oral health for the whole family.

For a balanced meal: include the four food groups

Lunch should be based on Canada's Food Guide recommendations and consist of foods from the four food groups: "fruits and vegetables", "grain products", "milk and alternatives", "meat and alternatives". Following these recommendations meets the need for vitamins, minerals and other nutrients, promoting overall health as well as that of the gums and teeth.

Our teeth's allies

  • Calcium

Essential for the formation of bones and teeth;

Protects enamel, prevents bone loss;

Source: milk, yogurt, cheese, broccoli, canned salmon, sardines, raisins.

  • Vitamin D

Metabolizes calcium in the body;

Contributes to bone growth and dental health;

Source: milk and soy milk (added), fatty fish (salmon, trout, herring, tuna), eggs, mushrooms.

  •  Vitamins A and C

Contributes to the health of the gums;

Vitamin A: Liver, carrots, squash, spinach, lettuce, asparagus ..;

Vitamin C: Citrus fruits, berries, kiwis, cantaloupe, pineapple, cabbage, tomatoes…

  • Phosphorus and Magnesium

Essential for the formation and maintenance of healthy bones and teeth;

Contributes to the functioning of the immune system;

Source: legumes, whole grains, etc.

Our teeth's enemies

  • Sugar

The bacteria in our mouths love sugar. When they digest it, they produce an acid that attacks the enamel of the teeth and causes cavities.

  • Acid

Dietary acidity (citrus fruits, fruit juices, soft drinks) demineralizes enamel and causes cavities.

  • Sticky textures

Sticky foods (raisins and dried fruits) get stuck in the grooves of the teeth, giving sugar time to attack the enamel.


Foods that are high in protein and low in sugar (cheese, milk, plain yogurt, nuts) help to maintain energy. Raw vegetables also make excellent snacks. Sugary foods should not be eaten as a snack, but rather during the meal, because saliva is more abundant, which helps wash away the sugar left on the teeth.

The ideal lunch

With a little imagination, you can create tasty and healthy lunches. By following the four food groups and avoiding problem foods, you'll promote oral health for the whole family.

Have a nice lunch!


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