Kid Menu

Healthy Alternatives to Kid Menu Meals from Online RDN

When going out to eat with kids, it’s easy to default to the kid’s menu. So easy, so tempting, and less fuss, right?

The portion size tends to be appropriate, and that’s a positive. But the ingredients tend to be … breaded and, we’d argue, BORING BORING BORING. Raising adventurous eaters depends on the example we set at the table.

Consider the typical Kid Menu Meal: chicken fingers (or strangely-shaped chicken-like food), grilled cheese sandwiches, spaghetti with tomato sauce, fries. They often have a sweet juice or soda. And, they usually have a dessert (cookies or a brownie or a scoop of ice cream). None of these add up to a balanced meal.

Here are some tips to help make healthier choices when eating out with kids:

  • Ditch the kid menu. From the time they’re little, be adventurous and order a variety of great foods.
  • Beware of sugary beverages. Fruit drinks often have just as much sugar as sodas, so it’s best to make water the go-to option for beverages.
  • Choose alternatives to French fries. While delicious, fries can contribute to excess calories and fat. Instead, try baked sweet potato wedges, kale chips, or fresh-cut veggies.
  • Avoid heavy sauces. Dips like ranch, ketchup, and blue cheese can add unnecessary calories and fat to meals. Consider using guacamole, hummus, yogurt dip, mango salsa, or peanut butter instead.
  • Share appetizers and entrees with the whole family. This not only allows for trying new foods but also encourages variety and adventurous eating.
  • Skip the breadbasket and opt for an appetizer instead. Garlicky, buttery breadsticks are tempting, but they fill us up with empty calories and fat.

 

By following these tips, eating out with kids can be a fun and healthy experience that teaches children about mindful eating and trying new foods.