Navigating a braces-friendly diet can be challenging. Especially if you have a picky eater in the family, braces can bring a whole new set of restrictions to snack time.
However, we need to be intentional about the types of meals and snacks our kids eat with braces because they are at increased risk of nutritional deficiency. One study found that after starting orthodontic treatment, vitamin C, vitamin E, and fiber intake significantly decreased (1).
To make sure you have plenty of healthy snack options for your kids, let’s review 50 Healthy Snacks to Eat with Braces.
Why are there food restrictions for braces?
According to the American Dental Association, certain foods can damage the braces’ brackets, rubber bands, or wires (2). Plus, some foods will cause tooth pain or sensitivity after orthodontic procedures.
Just because there are some food restrictions, healthy habits are crucial during orthodontic treatment due to the long-term nature of the process. Many kids have braces for 1-3 years, so we want to instill healthy habits all along the way!
Nutritional Concerns with Braces
Low Appetite & Weight Loss
Especially right after getting braces, tooth pain and sensitivity can substantially lower appetite.
Braces can increase the time it takes to eat a meal, create chewing problems, and even alter taste preferences. All of these things become barriers for kids to eat healthy food.
To ensure your child does not experience unintentional weight loss, try to offer a variety of “accepted foods” at each meal.
Low Protein Intake
Some protein rich foods, like meat, are difficult to eat with braces. This can lead to lowered protein intake, and sometimes even protein deficiency.
However, there are SO many other protein options for kids with braces. As you’ll see in the list below – dairy, eggs, beans, and legumes are all great sources.
Also, kids need less protein than we might think! The daily recommendations are (3):
- 4-13-year-olds: 0.95 grams per kg of body weight
- 14-18 year-olds: 0.85 grams per kg of body weight
Click here for more kid-friendly protein options.
Low Fiber Intake & Constipation
If you thought your kid had trouble eating fruits and vegetables before, braces can bring a hold new set of struggles. The brackets and wires can make it uncomfortable to chew certain high-fiber produce.
If not addesssed, this can lead to low fiber intake and constipation.
But they don’t have to! As long as we consistently offer our children soft forms of fruits and vegetables, there is no reason their fiber intake should suffer.
Especially for the first few days after orthodontic treatment, try offering foods like smoothies, oatmeal, and soups – packed with fiber and easy to chew!
Vitamin & Mineral Deficiencies
The combination of low protein intake and low fiber intake can sometimes lead to vitamin and mineral deficiencies if left unchecked. However, it’s actually more difficult than you think to become deficient in vitamins or minerals.
I only recommend supplementing if your child has a very limited set of accepted foods for more than 1-2 weeks OR they are consistently losing weight after an orthodontist procedure.
Learn more here about the most common nutrient deficiencies in children.
What NOT to Eat with Braces
The key foods to avoid are overly crunchy, chewing, or sticky foods.
This includes foods like:
- Chewing on ice
- Hard candy
- Sticky candy: gummy worms, jelly beans, etc
- Popcorn
- Nuts
- Very crunchy vegetables or fruits
- Hard bread or bagels
- Crunchy hard chips
Kids also should limit foods that are eaten with the front of their mouth, like biting into an apple or corn on the cob. These foods can be enjoyed, just cut up into smaller pieces!
Healthy Snacks to Eat with Braces
1. Yogurt with honey ^
2. Applesauce *
3. Soft fruit “ : Kiwi, banana, oranges, Bananas, Berries (strawberries, blueberries, raspberries), Mango, Peach, Plum, Avocado, Cantaloupe, Honeydew melon, Grapes, Pear
4. Smoothies ^” : To make smoothies a more filling nutritious snack, add a source of protein like yogurt, nut butter, cottage cheese, or protein powder
5. Cheese cubes or slices *^
6. Fruit and vegetable Pouches *” : Look for one with no added sugars, like this one
7. Hummus with soft pita bread ^”
8. Dark chocolate covered bananas “
9. Cottage cheese *^
10. Sugar free jello *
11. No Bake Energy Bites^”
12. Mashed potatoes
13. High Protein Guacamole ^”
14. Oatmeal *”
15. Peanut butter butter on soft bread *^”
16. High Protein Herb Dip ^
17. Soft tortellini or ravioli *
18. Tuna Pouches *^
19. Greek Yogurt Ice Cream Bars *^
20. Scrambled Eggs^
21. Quiche^
22. Steamed vegetables *”
23. Fig Bars *
24. Pancakes or waffles
25. Soft sandwiches with thinly sliced deli meat ^
26. Egg Muffins ^
27. Whole Wheat pasta *”
28. Fruit smoothie popsicles “
29. Soft-baked granola bars, like Z Bars *^
30. Egg salad ^
31. Low Sugar Pudding *
32. Sliced Cucumber dipped in hummus or tzatziki sauce ^”
33. Perfect Bar Peanut Butter Bar *^”
34. Soft taco with shredded chicken or beef ^
35. Fruit cups (in water, not syrup) *”
36. Chia pudding ^”
37. Steamed edamame *^”
38. High Fiber Muffins “
39. Grilled cheese sandwich
40. Soft bean burrito ^”
41. BoBos Oat Bites *”
42. Blended vegetable soup *”
43. Smoothie Bowl “
44. Baked Oats ^”
45. Soft-baked sweet potato fries “
46. Soft pumpkin bread
47. Fruit sorbet “
48. Avocado chocolate mousse “
49. Overnight Oats “
50. Chickpea Puffs *”
If your child continues to struggle with their protein whale having braces, check out more protein options in the Best Protein Shakes for Teens.
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