Excelerate Illinois

Healthy Hints for Eating Out with Kids

Here are some tips from the American Dietetic Association to help your child make healthy food choices when eating out.

Breakfast:

• Order an English Muffin, toast or a bagel instead of a croissant, biscuit, muffin or other pastry.
• Choose Canadian bacon or ham instead of sausages.
• When ordering pancakes, make sure portion sizes are appropriate and skip the butter.

Lunch or Dinner:

• Ask for low-fat dressing.
• Avoid mayonnaise and cheese on burgers and sandwiches.
• Use catsup, mustard or barbecue sauce instead.
• Order low-fat milk, fruit juice, or water instead of a soft drink or milkshake.
• Stick with baked potatoes, broiled or poached items.
• Avoid fried items such as fish and chicken patty sandwiches.

Eating Out Reminders

• Ask to substitute a baked potato for fries.
• Watch portion sizes. If portions are too large, split one entrée between two children or ask for a take-out container.
• Ask that bread and beverages be served with the meal and not before.
• Avoid buttery items, and any fried foods.
• Look beyond the children’s menu. Children’s menus are often limited to fried and other high calorie foods.
• Ask for dressings on the side.
• Skip the sour cream.
• Look for broth based soups.
• Look for low-fat frozen yogurt if you have to have dessert.