As far as your children's teeth are concerned, sugary, acidic food and drinks are the ones to watch. Limiting foods like these to mealtimes so that the teeth aren't exposed to them for too long helps a great deal.

For general good health, foods that are recommended include:

• Milk, cheese, yogurt, soybeans and tofu. These are all rich in calcium, which is good for teeth and bones.
• Fortified breakfast cereals, margarine and oily fish. All good sources of vitamin D, these foods will help keep up levels of calcium in the blood.
• Meat, fish, beans and green vegetables. High in iron, these foods are good for maintaining healthy blood.
• Fish is a good source of protein, vitamins and minerals while being low in saturated fat. Oily fish such as salmon, mackerel and sardines are also full of beneficial Omega 3 acids.
• Citrus fruits (like oranges) have lots of vitamin C. But remember that this type of fruit is acidic, so while it's OK to snack on fruit between meals, it should not be in excessive amounts. Fruit juice should be diluted with water (1 part juice to 10 parts water) and limited to mealtimes.
• Milk, margarine, butter, green vegetables, carrots and apricots all contain vitamin A to keep skin and vision healthy.

Sugar vs. Teeth

Children love sugar. But unfortunately, their teeth aren't quite so crazy about it.

The reason for this is that when we eat sugar, the bacteria that cause plaque on our teeth turn sugar into acid, which then attacks the enamel. Most of the time, the mouth's natural defenses and regular brushing with a fluoride toothpaste mean this isn't a problem. But if your child has lots of sugary foods and drinks, or has them quite often, the teeth will be exposed to this acid for a lot longer. That's when decay can start to happen.

To avoid this happening, limit sugary foods and drinks to mealtimes if you can. Stick to fruit, vegetables, cheese, milk and water between meals.