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

Eight tips for healthy eating

Eating a healthy, balanced diet is an important part of maintaining good health, and can help you feel your best. It doesn't have to be difficult either. Just follow these eight diet tips to get started.

Download Losing weight: Getting started, a 12-week weight loss guide that combines advice on healthier eating and physical activity.

The key to a healthy diet is to do the following:

• Eat the right number of calories for how active you are, so that you balance the energy you consume with the energy you use. If you eat or drink too much, you’ll put on weight. If you eat and drink too little, you’ll lose weight. The average man needs around 2,500 calories a day. The average woman needs 2,000 calories. Most adults are eating more calories than they need, and should eat fewer calories.
• Eat a wide range of foods to ensure that you’re getting a balanced diet and that your body is receiving all the nutrients it needs.

Get started

The eatwell plate

• To help you get the right balance of the five main food groups, take a look at the eatwell plate (PDF, 120kb)
• To maintain a healthy diet, the eatwell plate shows you how much of what you eat should come from each food group

These practical tips cover the basics of healthy eating, and can help you make healthier choices:

Base your meals on starchy foods

Starchy foods should make up around one third of the foods you eat. Starchy foods include potatoes, cereals, pasta, rice and bread. Choose wholegrain varieties (or eat potatoes with their skins on) when you can: they contain more fibre, and can make you feel full for longer. Most of us should eat more starchy foods: try to include at least one starchy food with each main meal. Some people think starchy foods are fattening, but gram for gram they contain fewer than half the calories of fat. Learn more in Starchy foods.

Eat lots of fruit and veg

It’s recommended that we eat at least five portions of different types of fruit and veg a day. It’s easier than it sounds. A glass of 100% unsweetened fruit juice can count as one portion, and vegetables cooked into dishes also count. Why not chop a banana over your breakfast cereal, or swap your usual mid-morning snack for some dried fruit? Learn more in 5 A DAY.

Eat more fish

Fish is a good source of protein and contains many vitamins and minerals. Aim to eat at least two portions a week, including at least one portion of oily fish. Oily fish is high in omega-3 fats, which may help to prevent heart disease. You can choose from fresh, frozen and canned; but remember that canned and smoked fish can be high in salt. Oily fish include salmon, mackerel, trout, herring, fresh tuna, sardines and pilchards. Non-oily fish include haddock, plaice, coley, cod, tinned tuna, skate and hake. Anyone who regularly eats a lot of fish should try to choose as wide a variety as possible.

Cut down on saturated fat and sugar

We all need some fat in our diet. But it’s important to pay attention to the amount and type of fat we’re eating. There are two main types of fat: saturated and unsaturated. Too much saturated fat can increase the amount of cholesterol in the blood, which increases your risk of developing heart disease. Saturated fat is found in many foods, such as hard cheese, cakes, biscuits, sausages, cream, butter, lard and pies. Try to cut down, and choose foods that contain unsaturated rather than saturated fats, such as vegetable oils, oily fish and avocados. For a healthier choice, use a just a small amount of vegetable oil or reduced fat spread instead of butter, lard or ghee. When you're having meat, choose lean cuts and cut off any visible fat. Learn more, and get tips on cutting down, in Eat less saturated fat.

Most people in the UK eat and drink too much sugar. Sugary foods and drinks, including alcoholic drinks, are often high in calories, and could contribute to weight gain. They can also cause tooth decay, especially if eaten between meals. Cut down on sugary fizzy drinks, alcoholic drinks, cakes, biscuits and pastries, which contain added sugars: this is the kind of sugar we should be cutting down on rather than sugars that are found naturally in foods such as fruit and milk. Food labels can help: use them to check how much sugar foods contain. More than 15g of sugar per 100g means that the food is high in sugar. Learn more in Sugars and Understanding food labels.

Eat less salt

Even if you don’t add salt to your food, you may still be eating too much. About three-quarters of the salt we eat is already in the food we buy, such as breakfast cereals, soups, breads and sauces. Eating too much salt can raise your blood pressure. People with high blood pressure are more likely to develop heart disease or have a stroke. Use food labels to help you cut down. More than 1.5g of salt per 100g means the food is high in salt. Adults and children over 11 should eat no more than 6g of salt a day. Younger children should have even less. Learn more in Salt: the facts.

Get active and be a healthy weight

Eating a healthy, balanced diet plays an essential role in maintaining a healthy weight, which is an important part of overall good health. Being overweight or obese can lead to health conditions such as type 2 diabetes, certain cancers, heart disease and stroke. Being underweight could also affect your health. Check whether you’re a healthy weight by using our Healthy weight calculator. Most adults need to lose weight, and need to eat fewer calories in order to do this. If you're trying to lose weight, aim to eat less and be more active. Eating a healthy, balanced diet will help: aim to cut down on foods that are high in fat and sugar, and eat plenty of fruit and vegetables. Don't forget that alcohol is also high in calories, so cutting down can help you to control your weight. You can find information and advice in Lose weight. If you’re underweight, see Underweight adults. If you're worried about your weight, ask your GP or a dietitian for advice. Physical activity can help you to maintain weight loss or be a healthy weight. Being active doesn’t have to mean hours at the gym: you can find ways to fit more activity into your daily life. For example, try getting off the bus one stop early on the way home from work, and walking. Being physically active may help reduce the risk of heart disease, stroke and type 2 diabetes. For more ideas, see Get active your way. After getting active, remember not to reward yourself with a treat that is high in calories. If you feel hungry after activity, choose foods or drinks that are lower in calories but still filling.

Don't get thirsty

We need to drink about 1.2 litres of fluid every day to stop us getting dehydrated. This is in addition to the fluid we get from the food we eat. All non-alcoholic drinks count, but water, milk and fruit juices are the most healthy. Try to avoid sugary soft and fizzy drinks that are high in added sugars and can be high in calories and bad for teeth. When the weather is warm, or when we get active, we may need more. Learn more in Drinks.

Don’t skip breakfast

Some people skip breakfast because they think it will help them lose weight. In fact, research shows that eating breakfast can help people control their weight. A healthy breakfast is an important part of a balanced diet, and provides some of the vitamins and minerals we need for good health. Wholemeal cereal, with fruit sliced over the top is a tasty and nutritious breakfast.

More information

Learn more about healthy eating in A balanced diet, and read about the energy contained in food in Understanding calories.

Last reviewed: 14/12/2012
Next review due: 14/12/2014

Healthy eating: Is this the ultimate healthy meal?

The human body needs a balanced diet to deliver vital nutrients

What's your idea of a perfect meal? Sushi? A large piece of cake followed by hot chocolate? Even if it satisfies your appetite, it's unlikely to fulfil all your nutritional needs.

Cutting through the myriad of diet plans and faddish eating regimes, the human body needs a balanced, healthy eating plan to keep functioning properly. This helps ensure that our bodies have enough nutrition to:

• Grow and build
• Repair and heal
• Reproduce successfully
• Repel illnesses and infections
• Avoid weight-related health problems

Eating a variety of foods can also reduce the risk of getting conditions including heart disease, stroke, some cancers, diabetes and osteoporosis.

What foods do our bodies need to stay healthy?

The foods we need to eat can be divided into five separate groups.

Food Group	Main nutritional benefits	How much should we have each day?
Fruit and vegetables (Includes fresh, frozen, juiced, dried or tinned fruit and vegetables)	Vitamins, minerals and fibre	Five portions
Starchy foods (Includes bread, rice, pasta and potatoes)	Energy, fibre, and vitamins and minerals	A third of everything we eat
Meat, fish, eggs and beans (Includes fresh meat, fresh and tinned fish, eggs, nuts and pulses)	Protein and vitamins and minerals	Two to three portions (one portion is an egg or a serving of meat/fish the size of a deck of cards)
Milk and dairy foods (Includes milk, cheese and yoghurt)	Protein and calcium	Two to three portions (one portion is a small pot of yoghurt or glass of milk)
Foods containing fat and sugar (Includes cakes, biscuits and fizzy drinks)	Energy	One portion (two biscuits or a small chocolate bar)

Why do we need these nutrients?

The reason we need a diet drawn from all of the groups is that they all deliver different, but vital, nutritional benefits to our bodies.
Fruit and vegetables are one of our main sources of vitamins and minerals, which the body needs to perform a variety of functions well. For instance, vitamin A helps to strengthen our immune system, B vitamins help us process energy from food, vitamin D helps us maintain healthy teeth and bones, and vitamin C helps to keep cells and tissues healthy. The steamed carrots and broccoli, pictured above, will maintain a higher proportion of vitamins than boiled or fried vegetables.
Fruit and vegetables (eaten with the skin on) also contain high amounts of fibre which help to maintain a healthy gut and digestive system.
Starchy foods, also known as carbohydrates, are where we get most of our energy from. Our bodies convert these foods into glucose which is used as energy either immediately or stored for later use.
Carbohydrates also contain fibre (especially wholegrain), and iron which we need to make red blood cells to carry oxygen around the body.
Meat fish, eggs and pulses provide us with significant amounts of protein which is essentially a building block of the body. Everything from our hair, muscles, nerves, skin and nails needs protein to build and repair itself. The grilled mackerel, pictured, is an excellent source.
Also high in protein are dairy products, and they are also great providers of calcium. The most common mineral in the body, calcium is needed for functions including helping blood to clot, and to build bones and teeth.
Fortunately, the fatty and sugary group, the foods that we find the most irresistible, also have a role to play, in moderation. Fat transports the fat-soluble vitamins A, D, E and K around the body. It also cushions and protects the internal organs.
Sugar is another food that gives us energy, whether it's the naturally occurring fructose sugars in fruit or sucrose in table sugar. But, "other sources of carbohydrate, for example starchy foods, are a better choice for the nutrients they provide", says Lydia Kelly.

Healthy portions

So, how can we squeeze eating such a wide range of foods into one day? Lydia Kelly, a specialist registered dietician who works for the NHS, advises: "Try to base meals on starchy carbohydrates such as bread, pasta or potatoes. Include a range of different fruit and vegetables in your diet and try to have at least one to two portions with every meal. Including a moderate serving of protein-containing food is also important. Then choose adequate calcium sources, aiming for three portions of low-fat dairy or dairy alternatives daily."
Whilst a small amount of sugary foods each day is acceptable, she warns, "eating sugar too frequently may increase risk of tooth decay. Weight gain may also occur if sugar in the diet provides more energy than we are using up".
And many dieticians agree there's no such thing as a 'superfood'. The overall balance of the diet is what really matters, and guides such as the Eatwell Plate can be helpful. No single food will provide all the nutrients we really need. And neither can one meal - so the plate of food above might be one healthy option, but a good diet should include a wide range of foods from each of the different food groups.

Don't forget the fluids...

Fluids are also vital to help our bodies perform their functions effectively, and the best fluid of all is water. Two-thirds of a healthy human body is actually made up of water. It's necessary to help our blood carry nutrients and waste around the body and to help the chemical reactions that occur in our cells.
For more information and advice, go to NHS Choices

7 Day Weight Loss 1200 calorie menu - Day 2

7 Day Weight Loss 1200 calorie menu - Day 2

• Breakfast

  • 1 Cup Skim Milk
  • 1/2 Banana, small
  • 1 Cup Bran Flakes Cereal

• Morning Snack

  • 1 Fruit & Nut Granola Bar

• Lunch

  • Spicy Thai Shrimp Salad
  • 2 Cups Romaine Lettuce, shredded
  • 1 Whole-Wheat Pita Bread, small
  • Chocolate-Raspberry Frozen Yogurt Pops

• Afternoon Snack

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

• Dinner

  • 1 Cup Steamed Brussels Sprouts
  • Almond-Crusted Chicken Fingers
  • 2/3 Cup Cooked Couscous
  • 1 Peach, medium

7-Day Weight-Loss Diet Meal Plan

eatingWell's 7-Day Weight-Loss Diet Meal Plan is designed to provide an overall healthy-eating program at five different daily caloric levels: 1,200, 1,400, 1,600, 1,800 and 2,000. The menus are packed with nutrient-rich foods, including whole grains, lean meats, low-fat dairy and plenty of fresh fruits and vegetables.
Find out which calorie level is best for your with this simple calculation. Using that daily calorie goal, cut 500 calories per day to lose one pound per week. To lose two pounds, cut 1,000 calories.

7 Day Weight Loss 1200 calorie menu - Day 1

• Breakfast

  • 1 Cup Skim Milk
  • 1 Orange, medium
  • 1 Cup Cheerios Cereal

• Morning Snack

  • 1 Cup Cantaloupe Melon

• Lunch

  • Vietnamese-Style Beef & Noodle Broth
  • 1 Whole-Wheat Pita Bread, small
  • 1 Cup Skim Milk
  • 1 Fudgsicle, no sugar added

• Afternoon Snack

  • 2 Tablespoons Prepared Hummus
  • 3 Ounces Celery Sticks

• Dinner

  • 1/2 Cup Cooked Brown Rice
  • Green & Yellow Beans with Wild Mushrooms
  • Roasted Cod with Warm Tomato-Olive-Caper Tapenade
  • 1/2 Banana, small

Delicious Weight-Loss Plans

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Delicious Weight-Loss Plans

Take the guess-work out of eating healthy and losing weight. Our daily meal plans can help you healthfully lose up to 2 pounds a week. The plans are designed by EatingWell’s nutrition staff with a variety of healthy, delicious recipes, an abundance of whole grains to help you feel full, and healthy amounts of fresh fruits and low-fat dairy foods to meet your basic needs for calcium, protein and other essential nutrients.