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. Plague thrives on the starch 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. 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. According to the American Den­tal Association, the acid attacks the teeth for 20 minutes or more. 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. Healthy Tips Drink plenty of water. Eat a variety of nutrient-rich foods. You need more than 40 different nutrients for good health, and no single food supplies them all. Your daily food selection should include bread and other whole-grain products; fruits; vegetables; dairy products; and meat, poultry, fish and other protein foods. How much you should eat depends on your calorie needs. Do eat six to 11 servings from the bread, rice, cereal and pasta group, three of which should be whole grains. Do eat two to four servings of ·fruit and three to five servings of vegetables. What counts a serving? "Cups" are used to measure the amount of fruits and vegetables required. Some larger whole fruits equal one cup, for example an apple, but you can compare a serving size to your hand. Generally, if it can fit in your hand when it's cupped, then it's considered one serving. If it is larger than one hand, like a large banana, it's two servings. You may find it easier to visually measure this way, rather than carrying a measuring cup around. • Cut down on snacking. in between meals • Limit snacks and drinks 'that are high in sugar Brush twice a day Floss Daily • Visit your dentist for regular check ups While eating healthy foods and avoiding snacks and drinks that are high in sugar are- good ways to pre­vent cavities a good dental regime is essential in maintaining healthy teeth and gums. Plaque can be removed by brush­ing and flossing thoroughly and your dentist can detect any signs of early decay, if you have a severe sweet tooth, try starting out by replacing one snack a day with healthy choices. Source: The Mirror