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young girl with a bowl of cereal for breakfast

The morning is the perfect opportunity to set intentions for the day, and research supports that starting your day with a balanced breakfast can positively impact your overall wellbeing. If you’re having trouble deciding what to put on your next grocery list, start your day with one of the following healthy breakfast foods that can protect your smile while giving your body the complex nutrients it needs:

Whole-Grain Cereals

It’s no secret that kids tend to love the cereal aisle at the grocery store. Here, you can find bright-colored boxes covered with kid-friendly cartoon characters. Many kinds of cereal marketed to children are often labeled as “healthy” but are loaded with sugar, sodium, and artificial ingredients.

Although sugary cereals have a bad reputation, not all cereals are created equal. When finding cereals for your family, look for whole-grain cereals with no sugar added. (Also, don’t forget warm whole grain cereals, like no-sugar-added oatmeal.)

Increasing whole grains in your diet might reduce your risk for periodontitis (advanced gum disease). Also, don’t forget to add a splash of plant-based or traditional dairy milk for extra calcium.

Crunchy Fruit

It’s summer, which means that fruit is in season! When filling up your fruit bowl, consider picking crunchy fruits, like apples and pears, with a high water and fiber content. Crunchy foods benefit oral health and hygiene in many ways, including:

  • Saliva Stimulation: When the mouth produces saliva, it washes away food particles and harmful bacteria.
  • Fiber: Crunchy fruits offer high amounts of fiber, which take more work to consume and digest.
  • Mechanical Scraping: Crunchy fruits act similarly to a natural toothbrush and can scrape away bacteria from the surface of your teeth.


Whether you love a hearty omelet or a simple scramble, eggs are a great source of protein, vitamins, and minerals. Furthermore, eggs are a versatile food. You can load them up with fresh vegetables to increase fiber and nutrients or sprinkle them with a bit of cheese for extra calcium.


Smoothies are a great breakfast option and are a way to sneak in fruits, vegetables, healthy fats, dairy, and fiber in a single glass. The next time you want a smoothie, consider combining your favorite combo of the following oral health-friendly ingredients:

  • Liquid base: green tea, plant-based milk, or low-fat milk
  • Leafy greens: spinach, kale, or Swiss chard
  • Whole fruit: bananas, berries, or apples
  • Protein: Protein powder, cottage cheese, or yogurt
  • Healthy fats: peanut butter, flax, or chia seeds


If you’re on the go, a serving of plain or Greek yogurt is an excellent, convenient breakfast full of probiotics and calcium. Make your simple yogurt a more wholesome and filling treat by adding fun mix-ins, such as nuts, seeds, or fruit.

Take Care of Your Teeth After Breakfast

After eating a balanced breakfast, ensure the food particles don’t hang around. Shortly after mealtime, brush and floss your teeth to remove bacteria, plaque, and food bits to prevent cavities, gum disease, and bad breath.

Also, don’t forget to schedule a children’s dental appointment at least every six months. Dr. Matt and his Overland Park, KS dental team are trained to care for the smallest smiles. Book a kid’s dental visit by calling (913) 685-9990 or messaging us online right now.

Smiles Dentistry For Kids

14700 Metcalf Ave, Suite 110
Overland Park, KS 66223
(913) 685-9990
8:00am - 4:30pm
8:00am - 4:30pm
8:00am - 4:30pm
8:00am - 4:30pm
8:00am - 4:30pm

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