25 Healthy Snacks to Eat with Braces
As a paediatric dietitian, I know the extra challenges braces can throw into the mix on top of the already demanding task of feeding kids.
And one of the trickiest parts is finding snacks that are braces-friendly but also nutritious and convenient.
Below is my list of 25 healthy and tasty snacks to eat with braces, so kids stay satisfied and well-nourished while braces are part of their life.
What to look for in a braces-friendly snack
Having braces shouldn't mean compromising on nutrition.
Here are a few things to keep in mind when choosing braces-friendly snacks.
Choose soft foods
Make sure foods are nice and soft to avoid any strain on braces. Foods should also be in small pieces to avoid putting pressure on the front teeth.
Avoid hard or crunchy foods that could damage braces and sticky of chewy foods which may get stuck in braces.
Go for nutrient-dense snacks
Snacks often get a bad rap, but can actually play an important role in kids' overall diets, providing nutrients they may otherwise miss out on. But the key is to make the most of snacks by including nutritious foods rather than typical 'snack' foods.
Base snacks on the five food groups; lean protein, dairy foods, fruit, vegetables and whole grains.
Think of snacks as mini-meals rather than an opportunity for treats and foods with little nutritional value.
Include some protein
Protein is important for kids’ growth and development, and also helps to fill them up as its more satiating than carbohydrates and fat.
Choosing snacks that include some protein-rich foods such as yogurt, cheese, milk, eggs, lean meats, chicken or fish, legumes or nut or seed butter will help to give kids the essential nutrients they need and will also keep them going until the next meal.
Don’t forget about calcium
Calcium is important for strong bones and teeth, but is something older kids often don't get enough of.
Dairy foods such as milk, yogurt and cheese are the best sources of calcium, but if your child doesn't eat dairy, calcium-fortified alternatives such as calcium-fortified soy milk are a good option.
Look for low-sugar options
Large amounts of sugar can be detrimental to oral health and can increase the risk of tooth decay, and snacks are often a big contributor to added sugar in kids’ diets.
A diet that is low in sugar, along with good oral hygiene can help protect teeth, especially when braces are in the picture.
If you’re buying packaged snacks, look for ones with less than 5g of added sugar per 100g. If you’re making snacks at home, add minimal amounts of sugar and use fruit for sweetness where possible.
At-home snack ideas
1. Banana slices with peanut butter
Bananas are an excellent source of carbohydrates, fibre, potassium and B6 and they're also naturally soft making them an easy braces-friendly snack.
Peanut butter offers protein and healthy fats so together the two make an excellent balanced snack.
2. Fruit salad with yogurt
Soft fruits such as banana, kiwi fruit, mango, oranges, berries and ripe peaches, nectarines and plums can be cut into small chunks and served with yoghurt with a sweet but super healthy snack.
3. Avocado on toast
Avocados are full of healthy fats and fiber and their soft and creamy texture makes them perfect for braces. Spread on soft whole-grain or high-fibre white toast.
4. Scrambled eggs
Eggs are one of the most nutritious foods around, offering plenty of protein, vitamins and minerals.
Scrambled eggs are soft and easy on braces and a great option for hungry kids after school.
5. Cottage cheese with fruit
High in protein and calcium, cottage cheese is soft and easy to eat with braces.
Mix in some soft fruit or a sprinkle of cinnamon for added flavor. Other soft cheeses such as ricotta also offer plenty of calcium and protein.
6. Hummus with pita bread
Hummus provides protein and healthy fats, while soft pita offers complex carbohydrates. Ensure the pita is fresh and soft to avoid any strain on braces.
7. Pancakes or waffles
Whole grain pancakes or waffles can be a nutritious snack when made with minimal added sugar.
Cut them into small pieces and top with fresh fruit puree and yoghurt instead of sugary syrups.
8. Porridge
Not just for breakfast, porridge can also make a delicious snack.
Oatmeal is a great source of fiber and low GI carbohydrates, and when cooked forms a nice soft consistency which is perfect for braces.
Add mashed banana, a spoonful of peanut butter, or a sprinkle of cinnamon for extra flavor and nutrients.
9. Pasta
Pasta, especially whole-grain pasta, can be a good source of low GI carbohydrates and protein and makes a filling snack for extra-hungry kids.
Cook it until its nice and soft and serve with a smooth sauce.
10. Fruit smoothies
Blend soft fruits such as banana, mango or berries with yogurt and milk for a nutrient-packed drink, rich in protein and calcium.
For a filling, higher protein smoothie, blend banana, milk, Greek yoghurt and a tablespoon of peanut butter until smooth.
11. Baked beans
Beans are an excellent source of protein and fiber and tinned baked beans make a quick and easy, braces-friendly snack.
12. Baked sweet potatoes
Sweet potatoes are rich in vitamin A and fiber.
Bake sweet potatoes in the oven or microwave until very soft, mash the inside and serve with toppings such as baked beans and cheese for a filling, easy-to-eat snack.
Sweet potato fries are another great option.
13. Soft tortillas with fillings
Fill soft tortillas with ingredients like refried beans, grated cheese or mashed avocado for a healthy and satisfying snack.
Avoid hard shells or crunchy fillings that could damage braces.
14. Soup
Pureed soups are not only easy on braces but also a great way to increase vegetable intake.
Make sure the soup isn’t too hot as braces can make teeth extra sensitive.
15. Breakfast cereal
Not just for breakfast, a wholegrain, low-sugar breakfast cereal with milk makes a nutritious snack at any time of the day.
16. Fruit ice blocks/popsicles
Blend soft fruits such as banana or mango until smooth and freeze in popsicle molds for a refreshing, nutritious treat.
You can also do the same using a smoothie mix made with milk, yoghurt and fruit.
Portable and on-the-go snack ideas
17. Yogurt
Yogurt is an excellent source of calcium and protein. Go for plain varieties and add your own soft or blended fresh fruit for sweetness.
Greek yogurt is higher in protein than regular yoghurt so can be a good option for kids who need a more filling snack.
18. Apple sauce
Eating apples with braces can be tricky, but apple sauce gives you the same taste and health benefits of apples without risking a trip back to the orthodontist. Plus, it makes a convenient snack to pop into a lunchbox or bag.
19. Fruit muffins
Muffins can often be high in added sugar, but by making your own at home you can control what goes into them and use nutritious ingredients such as wholemeal flour, oats and fruit for sweetness.
20. String cheese
String cheese is a fun, portable snack that's rich in calcium and protein.
It's soft enough for braces and can be easily pulled apart into smaller pieces.
21. Sandwiches
Sandwiches made with wholemeal or high-fibre bread and fillings such as tuna, cheese or egg salad are easy to eat with braces and make a quick and easy, balanced snack.
22. Mini frittatas
Mini frittatas are a great on-the-go snack option for braces that are super easy to make.
You can add whichever vegetables you like - spinach, capsicum, tomato, mushrooms, asparagus, corn and zucchini all work well. Try this recipe
Including sweet potato or corn is a good way to add carbohydrates, or alternatively, serve them with some soft fruit for a balanced snack.
23. Soft-baked granola bars
Look for low-sugar, soft-baked varieties or make your own at home using oats, mashed banana and nut butter.
Avoid bars with nuts or hard chunks that could damage braces.
24. Bananas
Nothing beats a banana for a convenient and healthy snack.
Combine it with a protein-rich food such as yoghurt or nut butter for a more filling snack option.
25. Boiled eggs
Portable, tasty and full of protein, eggs make a great snack to eat with braces.
Cook up a batch and store them in the fridge for quick and easy snacks on their own, or made into egg salad.
Foods to Avoid
While we've focused on what you can eat with braces, it's equally important to know what to avoid to keep braces and teeth safe.
Here's a list of foods to steer clear of:
Hard foods such as hard candies and nuts
Sticky foods like caramel or gummy sweets/candies
Popcorn
Hard fruits and vegetables (unless cut into very small pieces)
Whole apples
Chewy bread and bagels
Corn on the cob
Chewing gum
Ice (avoid chewing on ice cubes)
Tips for Eating with Braces
Cut foods into small, bite-sized pieces to avoid putting pressure on the front teeth
Avoid very hot or cold foods, as teeth can be more sensitive with braces
Stay hydrated and rinse your mouth after eating to remove any remaining pieces of food
Use a straw when drinking smoothies or acidic drinks to reduce contact with teeth
Be patient. It may take some time to get used to new braces and the new ways of eating they require
Being careful with meal and snack choices is a big part of taking care of your teeth while braces are part of the equation (and the rest of the time too!).
But ensuring good oral hygiene is also very important. This includes proper brushing after each meal and snack and daily flossing.
Remember…
Braces are temporary, but the habits formed while wearing them can last a lifetime. Use this opportunity to explore new foods and cooking methods, and to develop a positive relationship with healthy eating.
Navigating the world of eating with braces can be tough at first, but with a little creativity and planning, it's totally possible to enjoy a wide variety of nutritious foods.
If you have any concerns about certain foods or your child’s braces in general, check with your child’s orthodontist.
If you think your child needs personalized advice on meeting their nutrition needs while wearing braces, a paediatric dietitian can help.
