What your clients eat can have a big impact on their oral health. The food they eat should give them the nutrients that the body needs to prevent things like sensitive teeth, soreness, receding gums, and cavities.
Today we are rounding up 20 meal ideas that focus on whole foods and key nutrients to boost oral health. These options will make meal planning and preparation simple and delicious for your clients!
1. Veggie Scramble with Strawberries
This egg scramble recipe incorporates strawberries, tomatoes, and bell pepper to provide your client’s total daily vitamin A and C needs. It's a fluffy and flavorful breakfast to create the perfect start to the day or can be cooked for a quick 15-minute lunch.
Click here to add Veggie Scramble with Strawberries to your client’s That Clean Life meal plan.
Did you know: Vitamin C deficiency has been associated with increased bleeding on probing, while high serum vitamin C levels have been linked to reduced risk of periodontitis.
2. One Pan Steak Fajitas
Getting enough daily protein is important to help with wound healing for oral soft tissue. This fresh and easy meal takes just 20 minutes to make, packs colorful veggies, and a whopping 27 grams of protein.
Click here to add One Pan Steak Fajitas to your client’s That Clean Life meal plan.
3. Coconut Mug Cake
A warm and comforting mug cake that takes just five minutes to make. This dessert option is sugar-free to prevent cavities and dental plaque while satisfying your client’s sweet tooth.
Click here to add Coconut Mug Cake to your client’s That Clean Life meal plan.
4. Roasted Veggie Pasta
Pasta dishes are a great way to add nutrients and fiber-filled vegetables. This colorful, versatile meal provides over half of your client’s fiber needs to help manage blood sugars.
Click here to add Roasted Veggie Pasta to your client’s That Clean Life meal plan.
Did you know: Obesity and poorly controlled diabetes are thought to support a pro-inflammatory state and increase susceptibilities to infections like periodontitis.
5. Grapes & Cheese Snack Box
Eating crunchy and chewy foods like raw vegetables, whole nuts, and seeds can help maintain bone structure and reduce the risk of loss of muscle tone that can lead to jaw joint problems. A snack box like this uses just five ingredients and is a fun and easy way to incorporate these foods into your client’s day.
Click here to add Grapes & Cheese Snack Box
to your client’s That Clean Life meal plan.
6. Steak & Blue Cheese Salad
Vitamin K1 is mostly found in dark leafy greens while vitamin K2 can be found in Blue cheese and some animal proteins. A simple salad is a quick and easy way to combine these ingredients and provide all your vitamin K needs.
Click here to add Steak & Blue Cheese Salad to your client’s That Clean Life meal plan.
Did you know: Vitamin K is essential to synthesize three proteins in your bones. This is needed for strength and plays a vital role in blood clotting.
7. Hot Chocolate Smoothie
Help your clients step up their smoothie game with this sugar-free, fruit and veggie-filled option. It tastes absolutely delicious and packs bone-building nutrients like magnesium and calcium which is important for strong teeth.
Click here to add Hot Chocolate Smoothie to your client’s That Clean Life meal plan.
8. One Pan Salmon, Green Beans & Smashed Potatoes
One-pan meals are customizable and make meal prep super easy and balanced by adding a protein, vegetable, and starch that cooks together. Salmon is a great protein option as it bakes quickly, is a crowd-pleaser, and provides anti-inflammatory omega-3 fats.
Click here to add One Pan Salmon, Green Beans & Smashed Potatoes to your client’s That Clean Life meal plan.
9. Tofu Veggie Summer Rolls
Summer rolls are a fresh and fun way to add in nutritious ingredients like tofu which provides protein and calcium. Add this to your client's weeknight meals for when they want something hearty and healthy.
Click here to add Tofu Veggie Summer Rolls to your client’s That Clean Life meal plan.
Did you know: Calcium is important to build jaw bone density and strength to anchor tooth structure.
10. Pumpkin Spice Chia Pudding
Chia pudding doubles as an insanely delicious breakfast or snack option. This healthy and wholesome recipe uses probiotic-rich coconut yogurt and is sugar-free.
Click here to add Pumpkin Spice Chia Pudding to your client’s That Clean Life meal plan.
11. Rice & Lentil Stuffed Squash
This fiber and protein-rich entrée is so flavorful and nutrient-dense. It provides antioxidants, minerals like potassium and phosphorus, and B vitamins.
Click here to add Rice & Lentil Stuffed Squash to your client’s That Clean Life meal plan.
Did you know: A lack of B vitamins can cause bad breath and canker sores. Potassium helps promote good mineral density and reduces calcium loss.
12. Sauerkraut & Turkey Bacon Avocado Toast
Adding fermented foods to your client’s diet doesn’t need to be complicated. This four-ingredient toast recipe incorporates probiotic-rich sauerkraut and prebiotics from avocado to boost the growth of good bacteria.
Click here to add Sauerkraut & Turkey Bacon Avocado Toast to your client’s That Clean Life meal plan.
13. Protein Overnight Oats with Blueberries
This overnight oats recipe is a filling, GERD-friendly breakfast that can be batch-prepped for a busy client. It provides fiber, calcium, and 24 grams of protein.
Click here to add Protein Overnight Oats with Blueberries to your client’s That Clean Life meal plan.
Did you know: Dental erosion may be caused by intrinsic factors such as stomach acid in those with gastroesophageal reflux disease (GERD). Proper meal planning can help to control GERD symptoms.
14. Taco Breakfast Skillet
Who doesn't want to start their day with tacos! This savoury breakfast option provides important minerals like zinc, iron, selenium, and magnesium. Getting enough daily zinc is especially important to fight against the growth of bacteria and plaque, which can decay teeth and gum tissues, causing cavities and gum disease.
Click here to add Taco Breakfast Skillet to your client’s That Clean Life meal plan.
15. Sweet Potato Iced Latte
A delicious and visually appealing drink that packs important nutrients like calcium, vitamin D, and B12. Low calcium and vitamin D intake are related to periodontitis so adding drinks made with fortified beverages can help your clients reach their nutrient goals.
Click here to add Sweet Potato Iced Latte to your client’s That Clean Life meal plan.
16. Chocolate Pumpkin Energy Bars
A delicious, plant-based snack that contains polyphenols from dark chocolate to help control oxidative stress and the inflammatory response which is important for maintaining gum health.
Click here to add Chocolate Pumpkin Energy Bars to your client’s That Clean Life meal plan.
17. Mango Lime Smoothie
This tropical smoothie is tangy, creamy, and naturally sweetened. A refreshing way to help your clients reach their daily vitamin B12 needs.
Click here to add Mango Lime Smoothie to your client’s That Clean Life meal plan.
Did you know: Mouth sores can develop with insufficient vitamin B12. For plant-based clients, fortified foods or those with added vitamin B12 are a great source.
18. Okra & Beef Stew
A soothing stew with a ton of nutrient-dense ingredients to provide over half of your client’s iron, vitamin C, A, B12, zinc, and selenium needs. Pairing iron-rich ingredients like beef with vitamin C sources like okra and tomatoes helps boost iron absorption.
Click here to add Okra & Beef Stew to your client’s That Clean Life meal plan.
Did you know: Iron deficiency anemia can lead to tooth decay and gum disease as there is a lower delivery of vitamins, minerals, and oxygen. It can increase the risk of infection and can lead to ulcers and problems with the tongue.
19. Peanut Lime Chicken Mason Jar Salad
A vibrant salad with a super creamy dressing, that's easy to prep ahead and pack for a busy day. This fresh and light meal takes just 10 minutes to make and is a nutrition powerhouse packing vitamins A, C, K, B6, and minerals like phosphorus and selenium.
Click here to add Peanut Lime Chicken Mason Jar Salad to your client’s That Clean Life meal plan.
Did you know: Phosphorus is needed for healthy bones and teeth, energy metabolism, and acid-base balance in the body.
20. Sweet Potato Noodles with Crispy Chickpeas
Sweet potato and chickpeas are high in soluble fiber which generates short-chain fatty acids and has anti-inflammatory effects. This recipe also helps your clients get their daily B vitamins and vitamin A.
Click here to add Sweet Potato Noodles with Crispy Chickpeas to your client’s That Clean Life meal plan.
The food your clients eat supplies the nutrients that the body, bones, teeth, and gums need to renew tissues and help fight infection and disease, including gum disease. As a nutrition professional, you can work with your clients to address nutrient deficiencies and create a balanced diet to improve their oral health.
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