Nutrition
Since nutrients interact to form strong bones and maintain healthy tissue, we could write a book about the interactions of all of the important nutrients. There are a few nutrients that are particularly important, however, and they can be neglected in the diet, so we will concentrate on them. We have also included a discussion of vitamin and mineral supplements and their value in the diet.
Calcium
This mineral, as most people know, is important for development of strong bones and teeth. Calcium combines with phosphorus in the body to form calcium phosphate, which is deposited in crystals around a protein framework in bones. For children, calcium is obviously a significant factor in tooth development, but calcium continues to be important for adults. Calcium is necessary for maintaining dense bone in the jaw to provide resistance to the destruction caused by periodontal disease.
Calcium is found primarily in dairy products - milk, cheese, yogurt, and ice cream. (Low fat dairy products are recommended.) It can also be obtained in smaller amounts in green vegetables such as spinach or broccoli, or in calcium fortified orange juice. Children in the pre-teen years, (ages ten to twelve), teen-agers, and adult women need 1200 mg of calcium per day, which can be obtained in four glasses of milk. Adult men need about two glasses of milk or two servings of dairy products to meet their calcium needs.
Although calcium can be obtained from supplements, only limited amounts of calcium can be absorbed at one time, so it is advisable to split up the supplements into two or more dosages per day, with no more than 500 mg administered at one time. It is strongly recommended to try to obtain at least some calcium from dairy products because they are healthful foods that provide protein and other nutrients as well. Also, vitamin D is provided in milk, which is necessary for utilization of the calcium by the body.
Vitamin D
Vitamin D works along with calcium in maintaining healthy bones and teeth. While the recommended amount for this vitamin ranges from 200-600 IU, it has been found that many people consuming recommended amounts are still showing deficient levels of this vitamin. Vitamin D can be obtained from sunlight, but in the winter months the sun is not strong enough in our area to provide enough, so supplementation may be necessary, especially for people who do not consume vitamin D fortified milk. Older adults in particular may have difficulty with absorption of vitamin D. It may be wise to discuss testing for blood levels of this vitamin at your physician’s office to make sure you are not deficient.
Vitamin C
Vitamin C, also known as ascorbic acid, is known to aid in healing and tissue repair, and is particularly helpful in resisting periodontal disease. Vitamin C plays a role in forming and maintaining collagen. The breakdown of collagen by bacteria is a major factor in the development of periodontal disease, so it follows that adequate vitamin C is necessary for a healthy oral condition. It should be noted, however, that while vitamin C is involved in the maintenance of tissue health, periodontal disease should not be considered to be a vitamin deficiency disease.
Vitamin and mineral supplementation
People often assume that if vitamins are important, then they should be taking pills for optimum health. For most purposes, including prevention or control of periodontal disease, taking vitamins in amounts above that found in a normal healthy diet generally does not add any benefit.
Although there is no harm in taking one multivitamin, it is important to try to obtain your vitamins and minerals as much as possible from dietary sources. Studies have repeatedly shown that advantages found from eating fruits and vegetables can not be duplicated when the vitamin or mineral in question is obtained from supplements alone. The interactions of nutrients and phytochemicals in various foods play a big part in how the body is able to utilize them.
Tips for Obtaining a Healthy Diet
The most important idea in consuming a healthful diet involves changing how you obtain your calories during the day, with more calories allocated to breakfast and lunch, and less to your evening meal. Adding fiber and redistributing protein consumption throughout the day also add to give a feeling of fullness, which helps prevent the uncontrolled nervous snacking that leads to dental and other health problems.
Breakfast
Most people know that eating breakfast is important for health but skip it because they are in a rush. The easiest way to get breakfast is to make it a routine that doesn't require any thinking. If you can manage to make coffee or tea in the morning, you can just as easily make some hot cereal or pour some cold whole grain cereal into a bowl. Adding thawed frozen berries to the cereal and pouring a glass of milk makes it a complete nutritious breakfast.
A nutritious breakfast that will keep you satisfied until lunch should include about four hundred calories (even if you are dieting), fifteen grams of protein, and ten or more grams of fiber. You should include at least one fruit or vegetable serving that is high in vitamin C.
Four hundred calories sounds like a lot, but you need to consume enough calories in the morning to keep you going until lunch, and to avoid that feeling of starvation in the evening that leads you to munch on junk foods. Even if you are dieting you should be obtaining one third of your calories at breakfast, and four hundred calories is one third of 1200 calories, which would be a very low calorie diet. You probably need to use a double serving size of cereal to get enough calories, or add a piece of toast or other bread serving (use whole grains) or a protein rich food .
The recommended protein and fiber help slow the metabolism of the meal. If you have ever felt that breakfast goes right through you and makes you hungrier, it is probably because you are consuming a high carbohydrate, low protein, low fiber meal that is metabolized too fast and can end up causing a drop in blood sugar. Try changing to a cereal with a higher protein level and add 8 - 12 ounces of skim milk. (Hot cocoa is fine if you really hate the taste of plain milk.) The hot whole grain cereals generally provide more protein and fiber, but if you prefer cold cereal there are several that provide high levels of fiber and protein - just check nutrition labels.
Since you need at least five servings of fruits and vegetables every day, you need to get in the habit of having one or two servings at breakfast. This is one time when orange or grapefruit juice is appropriate. You might also consider tomato or vegetable juice, which provides high levels of vitamin A as well as vitamin C. You can add fresh or thawed frozen fruit or a banana to your cereal, or if you really can't eat fruit with your meal, grab an orange to take to work to eat at your first break.
Lunch
Many people eat at fast food restaurants for lunch, and it is possible to obtain a healthy meal at most restaurants if you choose wisely. It is important to have adequate calories, protein, and fiber to get through the afternoon without cravings for sweets. Below are some good choices from popular restaurants.
Subway has many low fat choices for sandwiches. Make sure you add all the vegetables offered to get a full vegetable serving.
At McDonald's, you will manage well with fat and calories if you order a small hamburger or a grilled chicken sandwich. For a drink, water is always a choice, or at least pick a beverage that has some nutrients, such as low-fat milk or orange juice. You can obtain fiber from salad choices, but if you don’t get enough fiber from a meal, it is always a good idea to keep fruit or vegetables around the office to fill in any deficiencies.
Taco Bell offers healthy lunch choices with the bean burrito (high in fiber) or any of the choices served fresca style.
If you end up at a grocery store, the best salad bar choices include spinach or romaine lettuce (instead of iceberg lettuce), olives, chickpeas, and cottage cheese. Add a piece of fresh fruit or a fruit plate and a roll or bagel. If you do select a salad for lunch, the most important things to remember is to add enough protein foods to make it a complete meal. Too often people think that eating a low calorie vegetable salad is the best choice, but unless there is protein and fiber, you will end up hungry too soon and may make poor snacking choices. Also, be careful not to overdo the dressing.
If you eating at home or if you have access to a microwave, vegetable, tomato, or minestrone soups are some of the best choices for providing a filling nutritious meal. A recent study found that a serving of soup helped dieters consume less total calories throughout the day.
Dinner
If you have followed the advice here and have had enough calories, protein, and fiber at breakfast and lunch, you should not feel ravenous in the evening and will not feel the need to eat everything in sight. Experiment with your diet until you reach the right balance to avoid this feeling in the evening.
It is important to not overeat in the evening. Do not increase calorie consumption earlier in the day and keep up old habits of a big dinner. Light dinners of pasta, fish, or main dish salads with grains along with two vegetable side dishes make good dinner choices. It's a good idea to have a few meatless dinners each week – substituting vegetarian choices such as beans can save a lot on calories and saturated fat.
Snacking
Treats are important and can be part of a healthful diet. As mentioned at the beginning of this section, the biggest problem with sugar comes from repeated use throughout the day, so having one treat should not cause problems with your teeth. Below are some good suggestions that are also low calorie and low fat.
Frozen fruit bars are great because they are portion controlled - you just eat one. If you do want a scoop of a frozen dessert, frozen yogurt is a good choice and is a good source of calcium.
Surprisingly, chocolate syrup or fudge ice cream topping can be a dieter's best friend. A tablespoon of topping provides intense chocolate flavor, yet is generally low fat or fat free (check the label) and contains only fifty calories. Served over fruit such as strawberries or pears, it provides a great solution for chocolate cravings and the fruit adds nutritional value.
Another easy fruit dessert is a microwaved baked apple. Slice the apple in a bowl, (you don't even need to peel it) sprinkle with cinnamon, sugar, and a dash of vanilla, and cook in the microwave for about two minutes, or until the apple is soft.
Cinnamon toast is also a nutritious and easy snack choice, especially if you use whole grain bread.
For non-sweet snack foods, good choices are popcorn or baked chips. Salsa counts as a vegetable serving and adds some fiber to the snack. Cheese is also a good choice if you select a lower fat cheese such as part skim mozzarella or provolone.
