Healthy Kids of  Sunrise

Let’s face it, going out to eat is not only easier than preparing a meal for the whole family, but it can be fun for the kids too! Trying to eat healthy? Going out to eat at a restaurant does not have to completely ruin your (and your child's) healthy diet. Use these smart eating strategies to help make your eating out experience not as bad for you.

 

Beverages:

• Your healthy choices can start right off the bat with the beverage you choose.  The best choice is water. Healthy and beneficial in so many ways, and it’s free!

• Otherwise stick with fat- free or low-fat milk, unsweetened tea, or other drinks without added sugars.

 

Before the Meal:

• Starting your meal with a salad (packed with veggies) at a restaurant can help control your hunger and help you feel satisfied sooner.

• Ask for your salad dressing to be served on the side. This allows you to only use as much as you want.

 

Meal Time Decisions:

• If you order sandwiches, ask for whole wheat bread.

• Choose main dishes that include vegetables, such as stir fries, or pasta with a tomato sauce.

• Order steamed, grilled, or broiled dishes instead of those that are fried or sautéed.

• Choose a “small" or "medium" portion that includes main dishes, side dishes, and beverages.

• Order an item from the menu instead of heading for the "all-you-can-eat" buffet.

 

If main portions at a restaurant are larger than you want, try one of these strategies to keep you from overeating:

• Order an appetizer-sized portion or a side dish instead of an entrée.

• Share a main dish with another family member.

• Take leftovers home in a "doggy bag” so you aren’t tempted to eat it all.

 

Eating Out with Kids

• Choose a restaurant that caters to children and has a healthy children's menu that includes smaller portion sizes.

• For kids' meals, choose milk as a beverage and fruit for dessert.

• Order plain foods with sauce on the side.

• Substitute healthier "sides" in place of fries, like carrots or apple slices.

• Choose two or three suitable menu items, then let your child pick one.

• Let kids order their familiar favorites when they eat out. For new foods, offer a bite or two from your order.

• Calcium is important at all ages, but especially for growing bones. To get more calcium, drink low-fat or fat-free white or chocolate milk or add a slice of cheese to their sandwich. Choose dairy-based treats like yogurt.