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If there’s one meal that can claim the title of “Sweetest Meal of the Day,” it’s almost certainly breakfast. Sugary cereals, syrup-covered waffles, oatmeal with honey, cinnamon toast (which is literally sugar poured on toast)—it’s hard to imagine another menu even coming close. But you’re trying to keep your diet as healthy as possible. What to do?

First, no need to deprive yourself of the occasional pastry or stack of pancakes. The real problem with breakfast isn’t so much sugar as it is added sugar.

• Just a Spoonful of Sugar? What’s So Bad About That?

Nothing! Many healthy foods have natural sugars. Milk contains lactose sugar, and it also contains calcium and is enriched with vitamin D—both of which are essential for strong bones and teeth. Fruits get their sweetness from a sugar called fructose, and deliciously provide vitamins, minerals, antioxidants, and fiber to our diets.

Even processed sugar is surprisingly low in calories. In fact, a teaspoon of white sugar has only about 15 calories. But this teaspoon is also rich in nutrients for cavity-causing bacteria. The oral bacteria in plaque use sugars and carbohydrates from food particles as a fuel source to produce acids. These acids erode enamel and lead to cavities.

Choosing breakfast foods without additional sugars, then, is an easy way to reduce the number of empty calories in your diet while safeguarding the health of your teeth. We have a few suggestions.

• Be Selective with Cereals

If the word “sugar” or “honey” or appears on the box, that’s a hint that your favorite cereal is heavy on the sugar. But there’s a more scientific way to tell just how much sugar is in that spoonful.

While the colorful packaging and playful mascots are eye-catching, check the black-and-white panel with nutritional facts found on every box. If one serving equals 27 grams, and the sugar in that serving equals 15 grams, you know you have a problem. And cereals marketed to children are especially “rich” in added sugar.

But luckily, you don’t need to give up your morning bowl. Many cold cereals are available that offer whole grains, protein, and fiber without a lot of added sugar. Spend some time in the cereal aisle comparing, or, to make life easier, there are many online sites which recommend the best (and worst) cereals in terms of sugar content.

• Use Your Judgment with Juices

Fruits are packed with important nutrients. Not only do they provide essential vitamins and minerals, they’re a great source of water and fiber. If you drink 100% fruit juice, you are getting the benefit of most of the vitamins and minerals found in fruit. (You’re also getting less of the fruit’s natural fiber, and more of the fruit’s natural sugar, so consider fresh fruit as an option occasionally.)

But when fruit juice comes with “cocktail,” or “punch,” or “ade” attached to the end of it, there’s often something else attached—added sugar. For natural fruit flavor and the least amount of sugar, stay with 100% unsweetened fruit juice.

• Search Out “Surprise” Sugars

Remember the childhood excitement of searching through your cereal box for the prize inside? Fun! What’s not so much fun? The surprises you might find when you search through the labels on your favorite breakfast items—because added sugars make their stealthy way into many of our morning favorites.

When you compare plain, Greek, and low-fat yogurts, for example, the low-fat options are often higher in added sugar. A container of low-fat yogurt can provide 19 grams of sugar—that’s a tablespoon and a half!

And while you’re at it, be sure to compare the sugar content in granola bars. Some are full of nuts and grains, and some are full of added sugar.

Going out for a breakfast smoothie? Those can contain 70 grams of sugar and more. Making your own at home might be a little more time-consuming, but if you use fresh fruit as your sweetener, you can make sure that what you’re not consuming is added sugar. If you’re on the go, check out all-fruit options at your favorite smoothie shop.

Dr. Pope and our team aren’t asking you to eliminate sugar from your breakfast diet altogether. (Everyone loves a doughnut now and again.) But substituting some alternatives for your regular menu choices can reduce the amount of added sugars by tablespoons every meal. That’s another great reason to greet the morning with a smile!

One of the many benefits of your clear aligners is that you can remove them to eat. You should brush after every meal, just like you would with traditional braces, but cleaning your teeth is much easier without having to work around and between brackets and wires.

But when you wear your aligners 22 hours a day, you might be tempted to leave them in when you’re just having a sip of something when you’re thirsty. Unless you’re drinking water, please don’t.

What’s the problem with a can of cola or a cup of coffee?

• Staining

The virtue of your clear aligners is that they are, well, clear! Probably one of the reasons you decided on this method of treatment was because you liked the idea of an inconspicuous appliance.  Unfortunately, dark beverages such as colas, coffee, tea, and red wine can stain your aligner, making it more visible.

• Warping

Very hot beverages might actually affect the shape of your aligners. Since they are formed using heat, it makes sense that heat can also de-form them. If hot teas and coffee drinks cause a change in the shape of your aligners, they will not move your teeth the way they were meant to.

• Affecting Tooth Health

Even though our enamel is very strong, sugary and acidic drinks can damage it. Acidic foods can erode enamel, and the sugars in our diet provide food for cavity-causing bacteria, which then produce acids that erode enamel.

Normally, saliva provides some protection from acids and sugars by diluting them and washing them away from the teeth. When you drink a cola or an orange juice with your aligners on, some of the liquid will get in them, and can stay in them until the aligners are removed. You will actually give these problem beverages the opportunity to bathe your teeth in sugar and acid over a longer period of time, without exposure to saliva to help offset potential harm. And after all your work to create a beautiful smile, you certainly don’t want new cavities!

How to protect your aligners and keep them their cleanest—and most invisible?

• Take your aligners out before drinking beverages that can stain them, or, if you can’t, try using a straw. Clean your aligners according to Dr. Pope and our team’s instructions to keep them as clear as possible.
• Don’t drink very hot beverages with your aligners in place. Try icing your coffee and tea if you can’t remove your aligners. And if you think your aligners have changed shape, please give us a call.
• Drink water! Water hydrates you, doesn’t damage enamel, and keeps your aligners clean. Tap water is your best option, as even bottled waters can be acidic.

If your aligners should become stained, remember that you change them frequently, so the staining can be a temporary problem. If you do have a drink of something hot and your aligners feel “off,” give our Flossmoor and New Lenox, IL office a call. We’ll let you know if you need to replace them.

But prevention is always best! Avoid staining from the start by removing your aligners before you drink dark beverages. Don’t expose your aligners to heat. Think about replacing unhealthy drinks with water. And certainly brush right away, or rinse with water if that’s not possible, if you drink a sugary or acidic beverage. These simple precautions will help keep your aligners, and, most important, your teeth, looking their best.

Having teeth encased in braces can be discouraging during Halloween. If you or your child has braces, there are certain candies to avoid this holiday season—and in general—while you have braces. Candy can be tempting, especially for children.

But don’t worry; other sweet treat options can readily take their place. Take a look at the American Association of Orthodontists’ tips on how to keep your braces safe.

Treats to avoid because they can cause damage to your braces include:

• Hard candies
• Chewy candies
• Nuts
• Caramel
• Licorice
• Jelly beans
• Taffy
• Bubblegum
• Hard pretzels
• Popcorn

These goodies should be avoided because they have the potential to bend or break your braces. Broken brackets and loose wires can waste time and money.

Switch out hard, chewy, and sticky candies for these options in the mean time:

• Soft chocolate
• Peanut butter cups
• Gelatin treats
• Ice cream
• Smoothies
• Root beer floats
• Apple cider

Encouraging your child to stay with alternative, braces-friendly treats may prevent her from trying to eat candies that could break or damage braces. Halloween can still be fun, especially if your youngster (or you) don’t have to visit our Flossmoor and New Lenox, IL office get braces fixed.

Make sure to remind your child to avoid harmful candies, and encourage him to exchange treats with friends to make it more fun. Only passing out candies that children can eat safely, such as soft chocolates, can make them feel included.

Dr. Pope and our team hope you enjoy your Halloween season, regardless of whether you are wearing braces.

Choosing clear aligners was a great decision on your part! Straight teeth and a healthy bite? Subtle, almost invisible aligners? 3D technology custom-designed just for you? All the positives we’ve come to expect from your choice of orthodontic treatment.

So, don’t sabotage your good work! Here are five negative habits that will prevent you from getting the most out of your aligners:

1. Don’t forget to keep them clean

One of the reasons you chose clear aligners is because they are nearly invisible. But careless cleaning habits can leave them discolored, scratched, or cloudy. Soaking in colored mouthwash can stain aligners. Using abrasive cleaning products or brushing with a heavy hand can cause scratches. And failing to keep aligners clean can lead to a buildup of cloudy plaque. Talk to us! We know all the best products and practices to keep your aligners their most sanitary—and most invisible.

2. Don’t eat with your aligners in place

Aligners are simply not meant to be used while you eat. Chewing puts too much stress and pressure on them, and can lead to aligner damage and even breakage. Because you will be wearing your aligners for most of the day, planning ahead for your meals is key. One bonus: it’s a great way to eliminate unconscious snacking.

3. Don’t let foods or drinks stain your aligners

It’s great that you take your aligners out to eat, but do you remember to brush before you replace them? Foods like spaghetti sauce and blueberries that stick to your enamel can stain your aligners. And it’s always best to remove your aligners before drinking a beverage. If a drink can stain your teeth, it can stain your aligners. Red wines, dark juices, colas, and, of course, coffee and tea can cause discoloration. Another thing to consider? Food particles in the trays can not only stain your aligners (and your enamel), but keep your teeth in contact with the acids and sugars that lead to cavities.

4. Don’t run hot

Aligners are formed using heat, so it makes sense that heat can de-form them as well. Drinking hot beverages with your aligners in place can change their shape—and even subtle changes will affect your progress. Since warped aligners might have to be replaced, save the piping hot beverages for those times you’re not wearing aligners. It’s best not to clean them with very hot water as well.

5. Don’t forget to wear them

Aligners need to be worn approximately 20-22 hours each day. If you’re not putting in the required time, you’re delaying your progress. If you’re having trouble with scheduling meals or activities, talk to Dr. Pope when you visit our Flossmoor and New Lenox, IL office. We have suggestions.

But let’s not just dwell on the negatives. We like to focus on the positive, too, so here’s the one item on your “Do List” that will absolutely make your aligner experience the best it can be:

Do follow our recommendations!

Clean your aligners with the proper tools and products—and clean your teeth and aligners after every meal and snack. Remember that water is the only guaranteed problem-free beverage. Don’t expose aligners to heat or eat with them in place, because they can be warped or damaged. And be sure to wear them as long as you need to each day—this will keep your treatment on track and on schedule.

Enjoying a future filled with beautiful, healthy smiles? That’s not just a positive—it’s a happily-ever-after!