Off the Menu: How to Create a Healthier Kids Meal

My kids have eaten their share of kids’ meals at restaurants.  As a mother, I am cognizant of what they eat and do my best to provide them with healthy choices at every meal.  It’s my responsibility to teach them to make smart choices and prepare them for the times when I won’t be there to control their diet.

But for now, I am the boss.  And my kids know that.  They are used to my questioning of servers when we order a meal at a restaurant and don’t get too embarrassed when I send back food that is less than desirable.  My expectations are high, whether it’s fast food or fine dining.  

For most dining experiences, these are 5 questions I ask before we order:

What drink options are available besides soft drinks?  Ask the server for soda water with a splash or two of fruit juice or lemonade.  This is perfect alternative to a sugary soda and gives kids the fizzy, soft drink feel without the added sugar. Cutting soft drinks in half (1/2 soft drink and ½ soda water) is a smarter choice as well.  Be creative! My daughter is a milk drinker, so this is her drink of choice when we dine out. However, many restaurants only serve whole milk, so I always ask if there is 2% or less available and discourage the chocolate option.

Can we get the chicken (shrimp, fish) grilled?  Most casual dining restaurants have a grilled option available on the adult menu, so ask your server if that option is available on the kids’ menu. You would be surprised at how many will make the accommodation.

Do you have side choices other than French fries?  Side salad, fruit, some type of vegetable.  Look at the side choices available for adults and ask for a substitution. Many restaurants offer a steamed vegetable option, and it may be worth the $0.50 up charge.  My daughter will often ask for raw broccoli and tomatoes, and I’ve had servers prepare this in lieu of an iceberg lettuce salad.

Can you tell me about the portions?  4 large chicken fingers in a kids’ meal is too much food.  If you have 2 kids, have them share a kids’ meal and perhaps order an additional side.

Can I have an extra plate?  I’m all about sharing meals with my children or having my kids share an adult entrée. My kids like food – good food.  Just as an adult would, they get tired of chicken fingers, hot dogs, and hamburgers; they want choices!

Kids will eat when they are hungry, and if French fries (or other unhealthy choices) are available, that’s what they will have.  Offer healthier sides, and kids will gradually make those choices on their own.  It’s unreasonable to expect children who eat unhealthy food regularly to make healthy choices on own.  They practice what their parents teach them.

Talk to your kids often about their food choices and make healthy choices available.  Children can learn what is “good” for them from an early age and need to be encouraged to make these choices when dining out.

Knowledge is power, and when we know the questions to ask, it’s easier to make positive choices for our kids…particularly ones that will help prepare them for the future.