When dining out with children, parents often have specific concerns in mind, especially when it comes to what their kids will eat. While it’s tempting to let them order whatever catches their eye, it’s important to choose restaurants with kids’ menus that offer nutritious, balanced meals. After all, dining out is not only about satisfying taste buds but also about making healthy food choices for growing children.
In this article, we’ll highlight the key factors parents should look for when choosing kids meals at restaurants, from portion sizes to nutritional balance. By focusing on these factors, parents can ensure their children enjoy both a delicious and healthy dining experience.
1. Nutritional Balance in Kids Meals
The most important thing to consider when choosing a kids’ meal is the nutritional balance. A good kids’ menu should feature meals that include a mix of proteins, healthy fats, carbohydrates, and a generous serving of fruits or vegetables.
What to look for:
- Lean proteins: Opt for grilled chicken, fish, tofu, or legumes. These are healthier than fried options like chicken nuggets or hot dogs, which tend to be high in fat and sodium.
- Whole grains: Choose meals that include whole grains like brown rice, whole wheat pasta, or quinoa. These provide more fiber and nutrients compared to refined grains found in many kids’ meals.
- Fruits and vegetables: Look for meals that include at least one serving of fruits or vegetables. Side options like carrot sticks, fruit cups, or a small side salad can help balance the meal.
2. Appropriate Portion Sizes
Kids’ meals should come in smaller portions than adult meals to match a child’s appetite. Overly large portions can lead to overeating and food waste, so the portion sizes must be age-appropriate.
What to look for:
- Right-sized portions: Ensure the meal provides enough to fill up a child but not so much that they can’t finish it. This encourages children to listen to their hunger cues and avoid overeating.
- Customizable meals: Some restaurants allow parents to adjust portion sizes or swap out certain ingredients, like smaller portions of fries for extra veggies or fruits.
3. Avoiding Excessive Sugar and Sodium
Many kids’ meals in restaurants are high in sugar and sodium, especially in sauces, drinks, and side items. Sugar and sodium can contribute to health issues like obesity, diabetes, and high blood pressure. It’s important to choose meals with minimal added sugar and sodium, which can be hard to track when dining out.
What to look for:
- Water or milk instead of sugary sodas or juices: Opt for healthier drink options like water, milk, or unsweetened iced tea instead of sodas or sugary drinks.
- Low-sodium options: Look for meals that don’t rely on heavily salted sauces or processed foods. Restaurants that offer grilled or baked options instead of fried will generally have less added salt.
4. Healthy Side Options
The side items accompanying a kids’ meal are just as important as the main course. Fast food restaurants often offer sides like fries or chips, which are high in calories and low in nutrients. Look for restaurants that offer healthier alternatives to fries.
What to look for:
- Fruit cups: Many restaurants offer fresh fruit as a side option, which provides vitamins, fibre, and hydration.
- Vegetables: Steamed or grilled vegetables like carrots, broccoli, and sweet corn are great options that add essential nutrients to the meal.
- Whole grains: Instead of white bread or refined grains, choose sides like whole grain rice or whole wheat bread for a more nutritious meal.
5. Allergen-Friendly Options
Parents of children with food allergies need to be extra cautious when dining out. Many children have allergies to common ingredients like peanuts, dairy, or gluten, so it’s essential that restaurants offer allergen-friendly meal options and have clear information on potential allergens in their food.
What to look for:
- Clear allergen information: Look for restaurants that provide easy access to allergen information, either on their menus or on their website.
- Substitute options: Some restaurants offer gluten-free, dairy-free, or nut-free options, which makes it easier for parents to find safe choices for their children.
6. Fun and Interactive Meals
Eating out should be an enjoyable experience for kids, and meals that are fun and interactive can make them more excited to eat healthily. Many restaurants offer kids meals that engage children in the eating process, turning healthy eating into a game or fun activity.
What to look for:
- Build-your-own meals: Some restaurants allow children to build their own burger, wrap, or taco with healthier toppings like lettuce, tomatoes, and cheese. This makes mealtime more fun and interactive.
- Colouring sheets or activities: Providing colouring sheets, puzzles, or games during mealtime keeps kids entertained, making the experience less stressful for parents.
7. Ambiance and Kid-Friendly Environment
A family-friendly restaurant should have a welcoming atmosphere that caters to children. This includes family-sized tables, comfortable seating, and a safe environment for children to move around.
What to look for:
- High chairs and booster seats: A good family restaurant will offer high chairs or booster seats for younger children.
- Spacious seating: Look for restaurants that provide plenty of space for strollers or high-traffic family seating areas. Some restaurants even offer play areas or kids zones where children can play while waiting for food.
FAQs About Kids Meals in Restaurants
1. What should be included in a kids meal at a restaurant?
A healthy kids meal should have a balance of protein, carbs, and vegetables, with options like grilled chicken, whole grains, and fruit or veggies as side items.
2. Are there healthy drinks available with kids meals?
Yes, many restaurants now offer healthier drink options such as water, milk, or fruit juices without added sugar instead of sugary sodas or sweetened drinks.
3. Can I customise a kids meal?
Many restaurants offer customisable options where you can swap sides or adjust ingredients to suit your child’s taste or dietary needs.
4. Are allergen-friendly meals available for kids?
Many restaurants provide allergen-free options or detailed allergen information on their menus, making it easier to find safe meals for kids with allergies.
5. How can I ensure my child gets enough nutrients when dining out?
Look for meals that include fresh fruits, vegetables, and whole grains. Avoid meals that are overly processed or fried, and make sure to choose healthier sides and drinks.
Conclusion
Choosing the right kids meal at a restaurant is all about finding a balance between taste, nutrition, and fun. Parents should look for menus that offer nutritious options, affordable meals, and a welcoming atmosphere that caters to children. Whether you’re after a healthy, well-rounded meal or just need to find a restaurant that makes dining out with kids a breeze, making the right choice can help your child enjoy their meal while ensuring they get the nutrients they need.
