How to keep your teeth clean

Brush your teeth with fluoride toothpaste twice a day for at least two minutes to help keep your teeth and mouth healthy.

Plaque is a film of bacteria that coats your teeth if you don't brush them properly. It contributes to gum disease, tooth decay and cavities.
Toothbrushing stops plaque building up. It isn't just about moving some toothpaste around your mouth, though. You need to concentrate on the nooks and crannies to make sure you remove as much plaque and leftover bits of food as possible.

Toothbrush tips

• Replace your brush or brush attachment every three months.
• Never share your toothbrush as this can spread infections.
• Brush your teeth twice daily with fluoride toothpaste for at least two minutes.

When should I brush my teeth?

Brush your teeth for at least two minutes in the morning before breakfast and last thing at night before you go to bed.
Never brush your teeth straight after a meal as it can damage your teeth, especially if you've had fruit, fizzy drinks, wine or any other food that contains acid.
This is because tooth enamel is softened by the acid and can be worn away by brushing. Instead, wait an hour after a meal before brushing your teeth to give your saliva chance to neutralise the acid.

Should I use an electric or manual toothbrush?

It doesn't matter whether you use an electric or manual toothbrush. They're both equally good as long as you brush with them properly. However, some people find it easier to clean their teeth thoroughly with an electric toothbrush.

What should I look for in a toothbrush?

For most adults, a toothbrush with a small head and a compact, angled arrangement of long and short, round-end bristles is fine. Medium or soft bristles are best for most people. Use an electric brush with an oscillating or rotating head. If in doubt, ask your dentist.

What type of toothpaste should I use?

The cleaning agents and particles in toothpaste help to remove plaque from your teeth, keeping them clean and healthy.
Most toothpastes also contain fluoride, which helps to prevent and control cavities. It’s important to use a toothpaste with the right concentration of fluoride. Check the packaging to find out how much fluoride each brand contains.

• Children aged up to three: use a smear of toothpaste containing no less than 1,000ppm (parts per million) fluoride.
• Children aged three to six: use a pea-sized amount of toothpaste containing 1,350-1,500ppm fluoride.
• Adults: use a toothpaste that contains at least 1,450ppm fluoride.

It's fine for babies and children to use the family toothpaste rather than a special children's toothpaste, provided it contains the right concentration of fluoride.

How to brush your teeth

The British Dental Health Foundation gives the following advice on how to brush your teeth:

• Place the head of your toothbrush against your teeth, then tilt the bristle tips to a 45 degree angle against the gum line. Move the brush in small circular movements, several times, on all the surfaces of every tooth.
• Brush the outer surfaces of each tooth, upper and lower, keeping the bristles angled against the gum line.
• Use the same method on the inside surfaces of all your teeth.
• Brush the chewing surfaces of the teeth.
• To clean the inside surfaces of the front teeth, tilt the brush vertically and make several small circular strokes with the toe (the front part) of the brush.
• Brushing your tongue will freshen your breath and clean your mouth by removing bacteria.

How to floss

Flossing isn't just for dislodging food wedged between your teeth. Regular flossing may also reduce gum disease and bad breath by removing plaque that forms along the gum line.

• Take 12-18 inches (30-45cm) of floss and grasp it so that you have a couple of inches of floss taut between your hands.
• Slip the floss between the teeth and into the area between your teeth and gums, as far as it will go.
• Floss with 8 to 10 strokes, up and down between each tooth, to dislodge food and plaque.
• Floss at least once a day. The most important time to floss is before going to bed. 
• You can floss before or after brushing.

You can use interdental brushes instead of flossing, especially if your teeth are very close together and you find it difficult to manoeuvre dental floss through the gap.
Avoid using toothpicks to remove trapped food from between your teeth, as you could cause your gums to bleed, which can lead to an infection.

Should I use mouthwash?

Yes, using a mouthwash that contains fluoride can help prevent tooth decay and help get rid of any last bits of bacteria or leftover food that you might have missed with your toothbrush.
However, don't use mouthwash straight after brushing your teeth. Choose a separate time, such as after lunch. And don't eat or drink for 30 minutes after using a fluoride mouthwash.
Many mouthwashes contain alcohol, so they're not suitable for children, as they could swallow them accidentally. If you use a mouthwash with alcohol, you may get a very dry mouth and dry, cracked lips due to the drying effect of the alcohol. You can avoid this by using an alcohol-free version.

Are plaque-disclosing tablets helpful?

Plaque-disclosing tablets work by dyeing plaque either blue or red and can be very useful at showing you which areas of your teeth you're not cleaning properly.
As the staining can last for some hours, it’s best to use these tablets at bedtime or when you're not expecting visitors.

Common Q&As

Read answers to the most common questions that people have about dental health, including:

• Why should I use dental floss?
• How can I look after my teeth?
• How can I look after my child's teeth?

7 Day Weight Loss 1200 calorie menu - Day 3

7 Day Weight Loss 1200 calorie menu - Day 3

• Breakfast

  • 1 Whole-Wheat English Muffin
  • 1 Cup Skim Milk
  • 1/2 Cup Blueberries
  • 1 Teaspoon Fat Free Cream Cheese

• Morning Snack

  • 1 Apple, small

• Lunch

  • 1 Cup Tossed Salad Mix
  • 1 Tablespoon Fat Free Blue Cheese Salad Dressing
  • Spanish Tortilla
  • 1/2 Cup Fresh Pineapple
  • 1 Slice Reduced-Calorie Oatmeal Bran Bread

• Afternoon Snack

  • 6 Ounces Nonfat Vanilla or Lemon Yogurt, Sweetened with Low-Calorie Sweetener

• Dinner

  • Simple Sautéed Spinach
  • 1 Cup Skim Milk
  • Shrimp with Mango & Basil
  • 1/2 Cup Cooked Quinoa
  • 1 Nectarine, medium

The eatwell plate

The eatwell plate highlights the different types of food that make up our diet, and shows the proportions we should eat them in to have a well balanced and healthy diet. 

View a larger version of the eatwell plate (PDF, 120kb)

It's a good idea to try to get this balance right every day, but you don't need to do it at every meal. And you might find it easier to get the balance right over a longer period, say a week.
Eating healthily is about about eating the right amount of food for your energy needs. In England, most adults are either overweight or obese. This means many of us are eating more than we need, and should eat and drink fewer calories in order to lose weight.
Based on the eatwell plate, you should try to eat: 
  Plenty of fruit and vegetables
Did you know that we should be eating at least five portions of a variety of fruit and veg every day?
More on five daily portions of fruit and veg


  Plenty of potatoes, bread, rice, pasta
and other starchy foods
Choose wholegrain varieties whenever you can, or eat potatoes with their skins on for more fibre.
More on starchy foods

  Some milk and dairy foods
More on milk and dairy foods

  Some meat, fish, eggs, beans
and other non-dairy sources of protein
More on meat
More on eggs
More on beans and pulses

  Just a small amount of foods and drinks
high in fat or sugar
More on fat
More on sugar
Try to choose options that are lower in salt when you can.
More on salt

Is the eatwell plate for me?

The eatwell plate applies to most people – whether they're a healthy weight or overweight, whether they eat meat or are vegetarian, and no matter what their ethnic origin.
However, it doesn't apply to children under the age of two because they have different nutritional needs. Between the ages of two and five, children should gradually move to eating the same foods as the rest of the family, in the proportions shown on the eatwell plate. Find out more in Breastfeeding: the first few days and Your baby's first solid foods in the Pregnancy and baby guide.
Anyone with special dietary requirements or medical needs might want to check with a registered dietitian whether the eatwell plate applies to them.

Further information on healthy eating

There is lots more information and advice on healthy eating in our Food and diet section.
To help you get started, read:

• Eight tips for healthy eating
• A balanced diet
• Start losing weight

Last reviewed: 15/04/2013
Next review due: 15/04/2015

Healthy recipes and information

Challenges for a healthy diet

Don't be swayed by claims like 'fat-free' and 'only 50 calories'. Look for what they don't tell you and try to compare them with similar products to make sure they're not giving the misleading impression that they’re healthier than they really are.
Some 'healthy' ready meals are high in salt - sometimes higher than the standard version. Low-fat desserts can be full of sugar. Don't assume household brand-names or economy packs compare unfavourably with supposedly 'healthier' foods either. Often foods marketed at slimmers are not very nutritious.

Healthy ingredients and substitutions

The healthiest food you can buy - fresh fruit and vegetables - doesn't come with a label. Fresh ingredients won't list their nutrients, additives (or absence of) or boast that they're good for you (they don't need to).
Where possible, prepare foods yourself. You'll know exactly what you're eating and nothing with a 'healthy choice' label emblazoned on it is likely to be as virtuous - or as delicious.
Give your food an extra kick. If you're bored with your dinner, then you'll either eat too much of it, or eat too much of something else after it, so the best idea is to not get bored in the first place. That means:
• shop seasonally (food in season is at its height of flavour and nutritional value)
• use fresh herbs and herb oils for instant flavour
• add zing with chilli, garlic, relishes and mustards
• cook with wine instead of fats, reducing it down and using its wonderful flavour to add depth and complexity to stews
• use lemons to add a citrus tang, roasting them alongside chicken, grilling them with fish, and squeezing their juice over green vegetables and salads
• lighten up a simple fish or chicken dish by turning it into a soup: the broth fills you up yet is very light