Nutrition and Oral Health

A balanced and diverse diet maintains health and reduces the risk of diseases. Oral health is an essential part of overall wellbeing, and making healthy dietary choices can also help prevent dental and oral diseases.

Foundations of a Healthy Diet

Nutrition at Different Life Stages and Situations

Oral Health and Eating Habits

Self-Care and Self-Assessment

Services

Foundations of a Healthy Diet

A healthy diet can be composed in many ways. Rather than focusing on individual foods, the overall dietary pattern is what matters most.

Build Your Meals According to the Plate Model

When you assemble a meal following the plate model, you get the right balance of nutrients.

• ½ of the plate: vegetables.
• ¼ of the plate: potatoes, whole grain pasta, or other whole grain products.
• ¼ of the plate: a protein source such as fish, meat, eggs, or legumes.

Complement the meal with a plant oil-based salad dressing and whole grain bread with a plant-based spread. Recommended beverages include milk, buttermilk, or plant-based drinks.

Maintain a Regular Meal Schedule

Eating every 3–4 hours helps sustain energy levels and regulates hunger and satiety. A good meal schedule includes breakfast, lunch, dinner, and 1–2 snacks. Regular eating habits help control portion sizes and reduce unnecessary snacking.

A balanced snack includes vegetables, fruits, or berries, a whole grain product (such as bread, porridge, or muesli), and a protein source (such as yogurt, milk, or nuts).

Remember to Include Vegetables and Ensure Sufficient Fiber Intake

Vegetables, fruits, berries, and whole grains are essential sources of fibre, vitamins, and minerals. Legumes are also excellent sources of protein. Consume at least 500–800 grams of vegetables, fruits, and berries per day, with half coming from root vegetables and leafy greens, and the rest from fruits and berries.

Choose high-fibre whole grain products (such as bread, porridge, cereals, muesli, pasta, and rice) that contain at least 6 g of fibre per 100 g. Nuts and seeds are also excellent sources of fibre and healthy fats.

Pay Attention to Fat Quality

Two-thirds of total fat intake should come from soft, unsaturated fats, such as plant oils, nuts, seeds, margarine, avocado, and fish.

One-third of total fat intake, at most, should come from saturated fats. Avoid hard, saturated fats found in butter, high-fat dairy products, processed meat products, and baked goods. Excessive intake of saturated fats increases cholesterol levels.

Reduce Salt Intake

Excessive salt intake raises blood pressure, strains the kidneys, and increases the risk of osteoporosis.

• Choose low-salt products – look for the heart symbol on packaging.
• Use spices and herbs instead of salt when cooking.
• Limit high-sodium snacks, such as potato chips, popcorn, blue cheese, sausages, bacon, and salted crackers.

Your taste buds adjust to a lower-salt diet within a few weeks.

Nutrition at Different Life Stages and Situations

Nutritional needs may vary based on individual factors and life situations. Managing weight, eating difficulties, aging, or family meal planning may require special attention to diet. Finnish national nutrition recommendations provide tailored guidelines for specific groups, such as infants, pregnant women, and vegans.

Oral Health and Eating Habits

Good oral health is an essential part of overall wellbeing. Healthy teeth and gums not only support chewing but also contribute to general health, as poor oral health can increase the risk of various diseases. A healthy diet and proper oral hygiene go hand in hand, as eating habits directly affect oral wellbeing.

Maintaining Oral Health Through Proper Hygiene

• Brush your teeth regularly. Brush for at least two minutes twice a day – in the morning before breakfast and in the evening after meals.
• Use fluoride toothpaste. Fluoride strengthens tooth enamel and protects against cavities. For children under 6 years old, use toothpaste with 1000–1100 ppm fluoride; for those over 6 years old, use at least 1450 ppm fluoride.
• Floss daily. Use dental floss, interdental brushes, or toothpicks to prevent plaque buildup between teeth.

Consider Your Teeth When Eating

• Maintain a regular meal schedule. Eat 5–6 times a day, leaving at least 2–3 hours between meals to allow teeth and jaw muscles to rest. Avoid unnecessary snacking.
• Drink water or milk. Avoid sugary and acidic drinks, as they erode tooth enamel and increase the risk of dental erosion.
• Limit sugar intake. Sugar feeds caries bacteria and promotes tooth decay. The more sugar you consume, the more plaque accumulates on the tooth surface. If you consume sweets, eat them immediately after a meal as dessert.
• Neutralise acid attacks with xylitol. Xylitol, when used after meals, helps prevent acid attacks and protects teeth from cavities.
• Avoid alcohol and other harmful substances. Tobacco, snuff, and alcohol harm oral health. Alcohol and nicotine significantly increase the risk of oral cancer. Alcohol also dries out the mucous membranes of the mouth, while nicotine reduces blood circulation in the gums, making periodontal diseases harder to detect in their early stages.