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During the busy holiday season, eating out can be unavoidable at times. When sitting down at your favorite family restaurant, it is possible to make healthful choices for your family. Here is my go-to guide for quick and easy tips when dining out with kids.
Beverages: When ordering for kids, ask for water, lowfat milk or 100% juice in place of sugary beverages and specialty drinks. You can even request half water and half juice to help keep juice portions in check. If looking to provide a "treat" for your meal out, offer something that still provides important nutrients for growing bodies, such as lowfat chocolate milk.
Simple Swap: Skip the kid-sized strawberry smoothie with 200 calories and 39 grams added sugar and opt for 1% lowfat milk with 100 calories and no added sugar.
Starters: Sometimes the "freebies" can be great, but it's an easy way for tiny tummies to fill up before the main course arrives. From bread and popcorn to tortilla chips and breadsticks, each restaurant has their own signature starter item. Simply ask for half the normal portion of what they'd bring or hold the starters all together.
Simple Swap: Instead of serving your little one a whole garlic butter breadstick for 140 calories and 460 milligrams sodium, split one for 70 calories and 230 milligrams sodium.
Entrees: For the main event, don't be afraid to "special order" off the kids menu. If ordering a grilled cheese sandwich, ask for it to be made with whole wheat bread. For pasta and sauce, check to see if they offer whole grain pasta. In place of French fries, oftentimes you can ask for applesauce, carrot sticks, grapes, a baked potato or rice in its place. Check to see what's available as an alternative and most of the time, your server will be happy to help you find a substitution.
Simple Swap: Cut the French fries with your child's meal for 330 calories, 20 grams total fat and 280 milligrams sodium and order a side of applesauce instead for 50 calories and no fat or sodium.
Desserts: If your child's meal automatically comes with a dessert, ask for it to go so they're not getting bombarded with too many calories in one sitting. If your family does decide to order something, use it as an opportunity to teach about mindfulness and portion control. Showing that it's possible to enjoy a few bites rather than devouring an oversized sweet treat is a great lesson to teach at an early age.
Simple Swap: Pass on the children's sundae with 430 calories, 10 grams saturated fat and 46 grams sugar and split a mini brownie sundae between two people for 160 calories, 3 grams saturated fat and 17 grams sugar.
Author's Note: Andrea Luttrell is a registered dietitian nutritionist for the Living Well Eating Smart program at Big Y Foods. Have a nutrition question? E-mail livingwell@bigy.com or write Living Well at 2145 Roosevelt Ave, Springfield, MA 01102.