Common Sleep Disturbances and What To Do About Them

WHAT TO EAT WHEN EATING OUT WITH CHILDREN
By Michelle McKenna

We all know how hard it is to get our children to eat healthy foods at home. It seems almost impossible when you go out to eat. The kids’ menus seem to be filled with things like chicken fingers, hot dogs, and grilled cheese. We get excited when we see pasta with butter or tomato sauce. Is this nutritious? To get the nutrients needed for proper health and growth, children between the ages of six and 11 should consume five servings of whole grains, 4-5 servings of fruits and vegetables, 4-5 ounces of protein, and 2-3 servings of calcium-rich foods. A recent study claims that kids who eat fast food on a regular basis lose any benefits gained from breastfeeding in protection against asthma. In addition, fast food increases the risk of obesity and diabetes.

If eating out was only for special occasions, it would not be an issue. However, nearly half of all American families eat out once a week or more. Therefore, it is important to find a way for kids to eat healthy foods, even when eating out.

There are many occasions and reasons that families eat out. When the kids are little, parents usually look for a place where kids will be entertained and not cause too much commotion. As kids get older, parents may choose restaurants that they themselves enjoy. Reasons for eating out range from busy schedules and no time to prepare a meal at home to the pure enjoyment. Whatever the reasons, here are some tips that can make the eating out easier and, hopefully, healthier.

Some tips at local spots
A great way to get kids to try new things is take them out to eat, as they may be more willing in a new setting. Jerry’s and Mariana’s in Winnetka are great places for this. Go early during the week to experience fewer crowds. These restaurants offer small portions and you can order multiple things for the table to share, giving your children a chance to sample things without pressure. You may find they like beets (both serve a great beet salad) which are loaded with vitamins A, B, and C, as well as many minerals. Other good local spots like JP McCarthy’s will bring a side of vegetables, when asked. Little Ricky’s has some great chopped salads with lots of vegetables and protein which it will serve with less or no lettuce for your child. The Noodle Shop in Wilmette makes its own whole wheat pasta. All of these restaurants have nice appetizers, salads, and pasta.

Buon Giorno offers a good breakfast and smoothies packed with fresh fruit. For lunch, places such as Panera, Corner Bakery, Captain Nemo’s, and Three Tarts offer sandwiches that can made on whole wheat bread, with sides of fruit, and good soup (a good way to sneak in a serving of vegetables).

Another new local spot is D’Haute Dog, which serves turkey hot dogs and burgers, sweet potato fries (a good source of vitamin A), soups, and salads. It even has a black bean burger and organic milk.

All fast food spots have their nutritional information online. Be prepared to know what items have the least calories and fat with the most nutrition. For example, at McDonald’s, the best bet for kids would be the Happy Meal with chicken nuggets, apple slices, and milk.

There are many good places to dine in the area—these are only a few. The ordering tips contained in this article can be easily transferred to your favorite spot. Often just ask and your wait staff will provide a side of vegetables or fruit which may not be listed on the menu.

Start educating your kids early, eat well, and have fun!

TIPS FOR EATING OUT WITH KIDS

1. When you can, stay clear of the kids’ menu. Instead, order appetizers or half orders, split a meal between children, or give them some of yours off the regular menu.

2. If you must order the chicken fingers, get a side of vegetables or fruit.

3. Stay away from the soda. Get kids used to ordering milk or water.

4. Set a good example. Make sure that you, as parents, order healthy things when eating out.

5. Set guidelines for ordering before you go.

6. Become familiar with the menus of the restaurants you frequent. Most places have a website with their menu available these days.

7. Use the opportunity of eating out to try new things. You might be surprised that the kid who won’t eat broccoli at home might just eat it when out.

8. Go for balance. Try to choose a lean protein, fruit, or vegetable, and a whole grain.

9. Ask the wait staff not to bring bread to the table before the meal. Kids (like adults) will fill up on bread and end up not eating their dinner.

10. Try a salad with protein (like chicken) and a lot of vegetables. Then, ask the server to go light on the lettuce. If you can get the salad chopped, this might be a good option for children on finger food. If you order dessert, get something for the table to share.

Winnetka resident Michelle McKenna, M.S., R.D., is a registered dietitian with a Master’s degree in nutrition from Rush University. This article was originally published in the Spring-Summer 2009 issue of Early Childhood.