May 31st, 2015

Going out to a restaurant can be a fun opportunity for kids to learn about different foods and eat in a new environment. Unfortunately the options on the kids’ menu can be very limited and usually don’t offer up much nutrition. Here are some ideas to help make healthier choices when eating out:

  • Choose a restaurant with a kids’ menu that offers more than the standard fare. Many only have nutrient-poor choices like fries, chicken fingers, grilled cheese, pizza or pasta with butter.
  • If you do choose an item from the kids’ menu, ask for veggies, rice or baked potato on the side instead of fries. You can also ask for fewer fries or half fries and half veggies as other options.
  • Consider ordering an appetizer for your child instead of a kid’s meal. Fresh spring rolls, quesadillas, bruschetta or a salad with grilled chicken could be healthier options.
  • A regular entrée might be large enough to share between you and your child (or between two children). Consider options like a vegetable soup and sandwich, a stir-fry or grilled salmon.
  • Bypass the sugary drinks and order water or milk to drink.
  • If the meal comes with dessert, ask for extra spoons for sharing or substitute a fruit salad.

Restaurant meals tend to be high in fat, sodium and sugar so try to limit eating out to no more than once a week (or 2 to 3 times per month). When you have indulged in a less than healthy restaurant meal, focus on healthier fare with lots of vegetables for the rest of the day. For more smart solutions when eating out with kids visit EatRight Ontario at: https://www.eatrightontario.ca/en/Articles/Child-Toddler-Nutrition/You-can-ask—-for-healthy-foods-for-your-kids.aspx

Try this recipe for a kid-friendly and healthier twist on egg fried rice, a popular restaurant dish:

Egg Fried Rice

Preparation time: 15 minutes                     Cook time: 15-20 minutes            Makes: 6 servings

Ingredients:

2 cups (500 ml) brown or basmati rice, dry

6 cups chopped vegetables (carrot, green onion, broccoli, celery, cabbage, mushrooms, etc.)

2 Tbsp (30 ml) canola oil

4 eggs

6 Tbsp (90 ml) low sodium soy sauce


Directions:

  1. Cook rice according to package directions.
  2. Meanwhile, heat oil in a large wok or non-stick fry pan over medium-high heat. Add chopped vegetables and stir-fry until crisp tender, approximately 10 minutes.
  3. Remove vegetables from pan and set aside. Add eggs to pan and scramble while cooking.
  4. Once eggs are cooked add rice, vegetables and soy sauce to pan and combine well.