Fresh fruits and vegetables are always best, and crunchy ones such as apples, snap peas, celery, carrots, radishes, cucumbers, and asian pears not only pack easily without being squished but are great for teeth.
Hard and crunchy fruits and vegetables help to clean in the crevices of teeth when chewed and they contain lots of water which helps to wash away oral bacteria. Including fruits and vegetables that your child enjoys eating will provide them with additional vitamins and minerals not found in carbohydrates and proteins.
Adding additional protein through dairy products or dairy alternatives here is a great idea as they can eat them as a mid-morning snack to help curb hunger until lunch time. Dairy products are an easy way to do this and would balance out the meal if the main event doesn’t include much. Some options may be yogurt, cheese, or yogurt based dips such as tzatziki which they can dip their vegetables into.
The calcium typically associated with dairy is abundant in other things like beans, green veggies, almonds, and seeds, and is important in helping their bones and teeth grow and develop properly. And as far as non-dairy beverages go, alternatives such as soy milk boxes, edamame beans, or tofu are great sources of calcium and protein.
