You can brush, floss and rinse as much as you want, but you still may be setting yourself up for a big pain in the mouth if your diet consists of sugary foods and drinks. Dr. Kimberly Harmer, an American Dental Association member, helps sort out how your diet can help fight tooth decay.

Parsley

It used to be that you could banish bad breath simply by chewing on a sprig of parsley or mint after a meal. Enzymes found in these herbs called monoterpenes were believed to combat bad breath by traveling to the lungs via the bloodstream before being released through the mouth. However, new research has found little evidence that parsley actually banishes bad breath. A University of British Columbia study discovered that while parsley does have the ability to initially mask odor, it does little to reduce the sulfur compounds produced by bacteria that cause stinky breath. So instead of reaching for that sprig of parsley, try having a cup of green tea. Research shows that it can reduce the levels of sulfur compounds in the mouth for one to two hours.

Crunchy Fruits and Veggies

A good rule of thumb to have is that what's healthy for your body is healthy for your teeth, says Harmer. Fruits and vegetables not only give your body vital nutrients, but also help to increase saliva production, which combats plaque-causing bacteria. Red peppers, oranges and strawberries are high in vitamin C, which kills odor-causing bacteria and helps prevent gum disease and gingivitis.

Tea

Is there anything tea can't do? It lowers cholesterol, ups your antioxidant intake and can even help fight cavities and gum disease. Researchers from the University of Illinois at Chicago (UIC) College of Dentistry found that chemical components in black tea called polyphenols can suppress bacteria growth in plaque. During one trial, people who rinsed with black tea for one minute 10 times a day had less plaque accumulation. If you're concerned about staining your teeth with black tea, Harmer suggests drinking white tea (without sugar, of course), which also contains high levels of polyphenols. "After all, anything that will stain your carpet will stain your teeth," she says.

Cheese

Try munching on a small turkey roll-up with a slice of cheese and a piece of lettuce. The cheese is key. A study from Newcastle University dental school found that cheese may protect against cavities. A cube of cheese not only contains tooth-strengthening calcium, phosphorus and casein (a protein found in dairy products), but it also protects enamel by neutralizing acid produced by bacteria when eaten directly after a meal.

Sugar-Free Gum

Chew away! According to a study conducted by The Journal of the American Dental Association, chewing sorbitol-based sugar-free gum (think Orbit) after eating significantly reduces the incidence of cavities. "Sugarless gum increases saliva production, which not only helps wash food away from the teeth, but also helps neutralize acids that were produced," says Harmer. Just look for the American Dental Association seal of approval on gum packages.

Water

When it comes to washing away lingering food particles there's nothing better than good, old-fashioned water. It contains no sugar, no calories and even has the added benefit of fluoride (if you're drinking from the tap). "Fluoride reduces cavities by 20 to 40 percent," says Harmer. People haven't been getting the fluoride protection they need because of the popularity and convenience of bottled water, so Harmer suggests looking for fluoridated brands, such as Culligan.

Raisins

These wrinkly snacks get a bad rap. They're sticky. They're sweet, and they've long been regarded as a perpetrator for childhood tooth decay. But researchers at the UIC College of Dentistry, may have saved this dried fruit's reputation by discovering five antioxidants found within raisins that may help prevent bacteria from adhering to tooth enamel. One of the phytochemicals, oleanolic acid, may even slow the growth of bacteria that causes cavities and periodontal diseases.

Cranberry Juice

Call it Teflon for your teeth. According to a study conducted by the University of Rochester Medical Center, cranberry juice contains a chemical that prevents bacteria from sticking to the surface of tooth enamel and inhibits the formation of plaque. However, most brands load the juice up with sugar, which can negate any oral benefit. Try mixing unsweetened cranberry juice with water.

Be Full

Snacking throughout the day can increase the risk of tooth decay, and each time you eat or drink, the teeth are attacked by acids for 20 minutes or more, says the American Dental Association. "We don't like sippy cups," says Harmer. "Children drink from them all day, and they're feeding bacteria every time they sip." Foods and drinks that are eaten with a meal cause less harm because more saliva is released, which helps wash particles from the mouth and lessen the effects of acids.

Nuts or Seeds

If you don't have a toothbrush handy, a great way to slough off plaque is to eat sesame or sunflower seeds. Sunflower seeds not only help keep your teeth pearly white, but they also contain high concentrations of potassium and calcium. If you're not in the mood for spitting out shells, try snacking on nuts. They're chock full of calcium and are better for your teeth than carbohydrate-laden crackers and pretzels, which can whip bacteria up into a feeding frenzy.