The Academy of Nutrition and Dietetics has made this year’s National Nutrition Month theme “Get Your Plate in Shape”. Hopefully, you eat off a plate more frequently than out of a plastic wrapper or frozen dinner tray. I’d say that’s officially step number one for a healthier diet.

If you’ve had a chance to look over the new USDA My Plate graphic, you may have noticed there aren’t any bags of chips, candy bars, or super-sized cups of soda surrounding the placemat. That’s because these kinds of snack items aren’t recommended. But just because it’s not recommended doesn’t mean you have to deny yourself an occasional sugary snack here and there throughout your week.

Not all snacks are bad. For many people eating a light healthy snack can give you more energy, add essential vitamins and minerals to up your daily intake, and curb the desire to overindulge in unhealthy foods later in the day. Apple slices wrapped in cheese or a cup of yogurt make great snacks in between meals for even those of us with a sweet-tooth.

Even more important than your choice of snack is the amount of time you spend munching on it. When you eat sugary foods, the bacteria in your mouth join in on the fun and begin producing acids that can soften and erode tooth enamel. This typically lasts about 20 minutes after your final bite. The longer you snack, the longer these acids are potentially damaging teeth and making them vulnerable to cavities.

So if you do happen to treat yourself to a few pieces of chocolate or a handful of chips, make sure to eat them and be done rather than grazing on them for an hour. For added dental health protection, drink water to rinse away acids and food particles when you’ve finished. If you want to be a dental health superstar, brush your teeth about an hour after you’ve had your snack.

Are you a reformed snacker? Tell us what healthy snack is your absolute favorite in the comments below!