Article: Food particles on your teeth help to lead to tooth decay and staining. For this reason, you want to minimize the amount of time that your teeth are exposed to foods. Try to avoid snacking in between meals in order to maximize the amount of time that your teeth are totally clean and particle-free. Sugar is one of the most harmful substances for teeth, and it can hurt your mouth's health and appearance. Try to avoid products with added sugars to minimize tooth decay and staining. This includes table sugar as well as other sugars including: molasses, honey, maple syrup, corn syrup, and brown sugar. Your teeth and body will thank you. Be aware of "fermentable carbohydrates," which begin to break down and turn to sugar in your mouth instead of further down your digestive tract, which can be very damaging to your teeth. Fermentable carbohydrates include crackers, bread, bananas and breakfast cereals as well as the more obvious things like cookies, cakes, and candy. Beverages sweetened with sugar are particularly bad for teeth. Sipping sugary drinks exposes your teeth to harmful substances for long periods of time, hastening tooth decay. Even healthy-sounding beverages like sports drinks are chock full of sugar. Find unsweetened alternatives to sugary beverages. Plain tap water (which is treated with fluoride in most U.S. cities) is the healthiest beverage option for your mouth health and the best option for your teeth's appearance. Beware of drinks like:  Sweetened teas and coffees Soda Cocktails and other alcoholic beverages Energy drinks Sports drinks Fruit juices Coffee and tea can cause unsightly yellow stains; however, coffee and tea are not too bad for your mouth health as long as you drink them without sweeteners. Still, if you want your smile to remain bright and white, try to keep your consumption of tooth-staining drinks to a minimum. Fresh foods with a lot of fiber and water, such as fruits and vegetables, provide your body with essential nutrients for keeping your teeth strong. They also help naturally clean and brighten your teeth. Apples, carrots, and celery can all help remove food particles from your teeth while nourishing your mouth health. Limit citrus fruits, but don't cut them out completely. They contain citric acid, which can damage tooth enamel, but they also help create a slightly alkaline pH environment in your mouth (the bacteria that cause tooth decay thrive in acidic environment). Try to eat citrus foods as part of a larger meal instead of on their own. Sticky foods remain on your teeth longer, leading to additional staining and decay. Stay away from sticky, chewy foods like raisins, chewy granola bars, candy bars, and caramel. Try to find healthy, natural alternatives instead; however, if you absolutely must eat sticky foods, be sure that you rinse your mouth with water soon afterwards: this can minimize the damage they can cause. Low-fat dairy foods (such as yogurt and hard cheeses) and nuts help clean teeth naturally. The proteins and calcium in dairy can help strengthen teeth as well. Instead of reaching for a candy bar, try some plain yogurt and a handful of almonds instead. Plaque development is the worst overnight, when your saliva flow is reduced. Refrain from eating or drinking anything (other than water) in the hours before bedtime. Not eating before bedtime can also reduce the likelihood of acid reflux, which hurts your tooth enamel. . Tobacco products can stain teeth and lead to mouth diseases, including mouth cancers. Cigarettes, cigars, and chewing tobacco are all harmful to your smile. Quit them if at all possible, or at least cut down considerably in order to have clean, white teeth. Try sugar-free gums as an alternative to cigarettes. Gums without sugar can help clean and brighten your mouth.

What is a summary?
Don't eat snacks between meals. Eat less than 50 grams of sugar each day. Drink sugarless beverages. Limit tooth-staining drinks. Eat fresh fruits and vegetables. Don't eat sticky foods unless you rinse afterwards. Eat low-fat dairy and nuts. Do not eat before bedtime. Quit tobacco products