To help families make healthy choices this school year, the Australian Dental Association New South Wales (ADA NSW) has some easy tips for avoiding hidden sugars.
“With rising grocery costs still putting added pressure on many families, making healthy and affordable kids’ lunches is important,” says ADA NSW President Dr Dominic Aouad.
“We know many packaged foods, even those that appear healthier like muesli bars and dried fruits, are higher in sugar than many families realise. As a dentist and a father of three children, I am conscious that good oral health starts early in life.
“The lasting impacts of daily sugar consumption are still causing high rates of tooth decay or gum disease over time.
“This can lead to more invasive dental treatments for children such as fillings and early extractions and also contribute to greater hospitalisations and chronic diseases such as Type 2 diabetes later down the track.”
For example, a lunch that includes dried apricots, a flavoured yoghurt, and a fruit juice box delivers more than double the recommended daily amount of sugar.
Limiting sugar consumption is key to preventing tooth decay, which is the most common chronic disease in childhood.
More than 40 per cent of Australians aged 5-10 have dental decay, according to the Australian Institute of Health and Welfare (AIHW).
“By focusing on whole, natural foods and avoiding excessive sugar, parents can help protect their children’s teeth while ensuring they get the nutrition they need for a healthy school day – plus we always recommend daily brushing, flossing and regular dental check-ups,” added Dr Aouad.
Simple Tips for Kids’ Lunchboxes
For optimal oral health, children’s lunchboxes should include foods that strengthen teeth, reduce cavity risk and support overall health. Here are the best dentist-approved options:
Tooth-Friendly Lunchbox Foods
✅ Cheese & Dairy Products – Cheese, yoghurt and milk are rich in calcium and phosphates, which strengthen enamel and neutralise acids in the mouth. Choose unsweetened options to avoid added sugars.
✅ Crunchy Fruits & Vegetables – Apples, carrots, celery and cucumbers help clean teeth naturally by stimulating saliva production and scrubbing away plaque.
✅ Lean Proteins – Chicken, turkey, eggs and nuts provide phosphorus, which helps repair enamel and support strong teeth.
✅ Whole Grains – Whole grain bread, wraps and crackers are lower in simple sugars compared to white bread, reducing the risk of cavities.
✅ Nuts & Seeds – Almonds, sunflower seeds and walnuts contain minerals that help strengthen enamel and reduce acidity in the mouth.
✅ Water – The best drink for hydration and oral health. It washes away food particles and helps prevent dry mouth, which can lead to cavities.
Foods to Avoid or Limit
🚫 Sugary drinks (fruit juices, flavoured milk, sports drinks)
🚫 Sticky snacks (dried fruit, fruit roll-ups, gummy snacks)
🚫 Processed carbs (white bread, crackers, chips)
🚫 Sugary treats (cookies, cakes, granola bars with added sugar)
