Changing your diet can go a long way toward protecting your dental health. When you consider modifying your diet, you may only think about just the food you eat.

But the reality is that what you drink can also have a huge impact on your dental health. It’s important to understand what your favorite drinks can do to your teeth.

Here are the top 3 beneficial — and harmful — drinks for your tooth health:

The best:

1. Tap water is a cavity-fighting machine and cleans your mouth with each sip. It flushes out food debris and reduces the acid produced by the bacteria in your mouth. Most tap water also contains fluoride. This helps to strengthen tooth enamel and protects your teeth from decay.
2. Milk is full of vitamins, minerals and proteins. That’s why it’s good for your teeth, especially when you’re young and your teeth are still developing. Calcium and phosphorus help to strengthen and repair tooth enamel. And vitamin D helps your body better absorb calcium and phosphorus. Always be sure to brush your teeth after drinking milk because it contains lactose — a natural sugar that can erode tooth enamel and cause cavities.
3. Green and white teas are the best types of tea for your teeth. Packed with antioxidants, these teas fight cavity-causing bacteria and reduce inflammation in your gums. White tea has the added benefit of being a great natural source of fluoride. This helps to strengthen your enamel. Tea can stain your teeth, so be sure to brush each time you drink it.

The worst:

1. Soda/pop is one of America’s favorite drinks, but it’s extremely bad for your teeth. It’s full of sugar and very acidic — even diet and sugar-free options. This can erode your enamel and provide plenty of sugar to feed the bacteria in your mouth. It also makes your teeth vulnerable to decay. Plus, the dark color of most sodas tends to stain your teeth over time.
2. Fruit juice generally has some great vitamins, but it tends to be concentrated and very acidic. You can still drink fruit juice but drink it in moderation. You can water it down and use a straw.
3. Sports and energy drinks may be a good source of hydration and electrolytes, but many are packed with sugar and are also acidic. This can erode tooth enamel — which can lead to decay.

You don’t have to stop drinking the beverages you love altogether. But make sure you’re staying hydrated by drinking lots of water and keeping up with brushing and flossing.

Here’s why water is your smile’s best ally.

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