Among the chicken fingers, french fries and mozzarella sticks, it can be tough to find a healthy meal when eating out with kids. And new research shows many restaurants have made little progress over the years in improving the nutritional quality on kid's menus.
After researching the nutritional numbers for more than 4,000 beverages, entrees, sides and desserts at 45 North American chain restaurants, a new study in the American Journal of Preventive Medicine says that in spite of making some changes, finding healthy restaurant food choices is still a challenge.
According to the U.S.Department of Agriculture, the average kid’s meal with an entree, side, beverage and dessert has about 1,000 calories. That’s close to the amount that an eight year old should have in an entire day.
So what can you do to make your dining experience healthier?
Share: Share something from the regular menu with your child. Portions are generally oversized anyway, and you’ll both eat better as a result. Or order a healthy appetizer or salad instead of an entree. It might be enough food to make a full meal for your child.
Substitute: It’s really not enough to just make a healthy entree choice. The sides, drinks and desserts can actually pack a lot of calories, fats and sodium. Ask your server to substitute fries for fruit, or milk instead of juice.
Skip the sauce: Nutritionists warn that anything with cheese or a cream sauce is probably loaded with fat.
Just one dessert: Many restaurants’ kid-sized desserts have as many calories as an entree and double the saturated fat, so consider ordering just one for everyone to share.
Many restaurants will use symbols on their menus that highlight healthy food options, so be on the lookout for those and try to encourage your kids to pick one of those items.
