Ask the Expert - Eating Out

Ask The Expert is a weekly column on Littlestomaks.com. The idea is to have a reader-submitted question answered by a nutrition expert or a pediatrician. Feel free to submit your question in the comments section below.

This week, Registered Dietitian Wendy Reinhardt offers practical tips on how to make healthy choices when eating out with your kids.

Wendy Reinhardt Kapsak, MS, RD

Member of the American Dietetic Association.
B.S. University of Missouri, Columbia in Nutrition and Physical Fitness.
M.S. James Madison University in Nutrition and Physical Activity,
Expert in nutrition and physical activity interventions related to childhood obesity.
Dietetic internship at Yale-New Haven Hospital in New Haven, Connecticut.
Director of Health and Wellness at the International Food Information Council and Foundation.
Busy mom of two small boys, who love food and love to eat. She is a registered dietitian and certified group fitness instructor. She has also held a private practice specializing in weight management in the past.
Website: IFIC, www.kidnetic.com
Contact: via email reinhardt@ific.org

Question: How often can we go out to eat and still be healthy?

Answer:

As a busy mom of two small boys, it often seems that eating healthy can be a challenge – anytime – anywhere. But…I believe that we can eat out every day and still be healthy. Yes, I said every day. Many restaurants offer healthy food items. The challenge is we actually have to CHOOSE THEM. Here are some of my top tips for making eating out healthy and happy:

Plan ahead. Eating healthy at home and on-the go requires some planning. Planning ahead can help you relax and enjoy your dining out experience while also getting some power-packed nutrition. If there are certain restaurants you frequent, visit their Web sites to get nutritional information. Make a list of healthy selections to keep with you and determine what you and your family will purchase BEFORE getting to the restaurant. Give your kids two or three meal choices (including beverages) that are higher in nutrition and lower on the calorie range. Empower your kids by having them select their meal from the choices YOU provide; letting them pick builds their nutrition savvy!

Be portion size wise. If the restaurant offers several sandwich sizes, pick the smallest or order half a sandwich, if available. If you want a burger, choose the kid-sized hamburger (FYI: The kid’s meal is for big kids too.) You can also consider taking half home or dividing the portion with a friend or your kids. The potential payoff: Sharing now can make dessert a reality in your future. YES!!!

Go ahead and “veg (and fruit) out”. Most of us (and our kids) do not get the recommended amount of servings of fruits and vegetables each day. Instead of french fries choose a side salad with low-fat dressing or a baked potato. Or add a fruit cup to your meal. Other healthy choices include apple slices or carrot sticks, corn on the cob, steamed veggies or brown rice, or baked chips. For sandwiches or pizza, ask for extra veggie toppings and add more vitamins and fiber (and flavor) and only add a few calories. This can help turn a small sub, burger, or slice of pizza into something more substantial. Or…before you head out the door, pick-up that piece of neglected fresh fruit, turn good intentions into some good nutrition, and literally – run (NOTE: Kids love running; please remove hazards from running path before you attempt this)!

Enjoy your food…and your family! Savor the flavor of each bite. Chew your food thoroughly and encourage your kids to “come up for air.” Talk between bits (but not with your mouth full). Stop before you feel like YOU are the turkey at Thanksgiving dinner. If it is a special occasion, or you know you want to order your favorite meal, make sure your other meals that day are on the healthier side and/or take a family walk; play with the kids instead of watching on the sidelines.

Visit www.kidnetic.com for more kid- and parent-friendly tips to keep your family healthy and happy.

Disclaimer – Information provided in Ask The Expert column on Littlestomaks.com is intended to give you general guidance on a question related to toddler nutrition. It is not meant to be treated as medical advice. You are welcome to contact this expert for a detailed consultation on your specific situation to determine what actions, if any, you should take regarding nutrition and health of your toddlers. We do not recommend you to take any action based solely on the information presented in this column. Experts have agreed to provide their professional opinion on toddler nutrition related questions on a voluntary basis and no compensation is offered to them by Littlestomaks.com.

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