Did you know that the first signs of poor nutrition often begin in the mouth?

Dental cavities are directly linked to the consumption of specific foods, known as fermentable carbohydrates, and typical examples are crackers, pretzels, soda, energy drinks and candy.

However, oral health is more than a simple list of foods. Today’s on-the-go lifestyle makes it difficult to find time for the daily oral health routine needed to prevent cavities and gum disease.

With many Americans having some form of gum disease, knowing what you can do to prevent irreversible damage is essential to maintain that healthy smile.

Step into a routine – Make your oral health routine an everyday habit.

• Brush — Use a soft bristled toothbrush, twice a day.

When you consume food, bacteria produce acids as they feed on the sugars and starches left in your mouth and ultimately create plaque on your teeth.

Brushing the acids and plaque away prevent damage.

• Floss — Once a day to keep the plaque away.

Flossing reaches in between the teeth where the thick bristles of your brush cannot. If you don’t like the spool of floss, look for individual flossing sticks that are simple to use and kid-friendly too.

• Rinse — Use a mouthwash containing fluoride.

Fluoride helps strengthen the protective enamel on teeth. Rinse mouth with water between meals if brushing is not an option.

Eat wisely — What and how you eat can affect oral health.

• Snack attack — The craving for sweets will arise, so try to consume them as dessert after meals. Keep between-meal snacks teeth-friendly by minimizing sugars.

• Battle of beverages — Drink sugary beverages within 15 minutes to decrease the time teeth are exposed to acids given off by the bacteria as they eat the sugar from the drink.

• Reducing risk — The key to reducing cavity risk and tooth damage is lowering the total time and frequency that your teeth are exposed to the sugars that bacteria feed on.

• The best foods — The foods that do the least harm include whole grain bread and pasta, brown rice, low fat dairy products including milk, cheese and yogurt without added sugars; fresh fruits, fresh vegetables and lean proteins (beef, seafood, pork, poultry, nuts and beans).

• Make an appointment — Twice a year.

The American Dental Association recommends getting a checkup twice a year for regular cleaning.

Your dentist can spot the early signs of cavities or gum disease, reducing the risk of permanent damage to teeth and gums and helping to prevent more extensive and costly treatment in later years.

Smokey ham & corn salad

Serves 4 (about two cups each)

Active time: 15 minutes

Total time: 15 minutes

All you need

1/3 cup reduced-fat sour cream

2 tbsp Hy-Vee distilled white vinegar

1 tsp paprika, preferably smoked*

1/4 tsp salt

8 cups trimmed frisée (about 1 large head) or 8 cups mixed salad greens

1 medium tomato, diced

1 cup fresh corn kernels (from 1 large ear)*

1 cup croutons, preferably whole-grain

3/4 cup diced Di Lusso ham (about 4 ounces)

All you do

1. Whisk sour cream, vinegar, paprika and salt in a large bowl. Add frisée (or salad greens), tomato, corn, croutons and ham; toss to coat.

*Shopping tip: Smoked paprika is a spice made from ground smoke-dried red peppers. It’s available in well-stocked supermarkets with other spices.

*Test Kitchen tip: To remove corn from the cob, stand an uncooked ear of corn on its stem end in a shallow bowl and slice the kernels off with a sharp, thin-bladed knife.

Source: adapted from Eating Well, Inc.

Nutrition facts per serving: 177 calories, 7g fat, 2g saturated fat, 2g monounsaturated fat, 23mg cholesterol, 678mg sodium, 19g carbohydrate, 4g fiber 13g protein, 648mg potassium.