Q&A – Healthy Dining Out

The Feeding Your Kids Foundation operates an international program to teach parents how to feed their children healthier and teach their children to have a healthier attitude toward food. It is entirely free to parents everywhere in the world. The program will help you, day by day over time, to build the skills you and your child need. Here are a few questions that are covered step by step in the program:

Q&A - How Can Families Eat Healthier When Dining Out?

Dining out doesn’t have to undermine your family’s healthy eating goals. The Feeding Your Kids program emphasizes that restaurants prioritize profits over your child’s nutrition, so successful healthy dining requires preparation, smart ordering strategies, and clear family guidelines established before you arrive.

The key is research, creative ordering, and teaching children to make informed choices in environments designed to promote overconsumption of high-calorie, processed foods.

How Should I Prepare for Healthier Restaurant Dining?

Research restaurant options before going:

  • Check online menus and nutrition information when available
  • Identify healthier options that meet your family’s preferences
  • Note preparation methods (grilled vs. fried, sauce on the side options)
  • Look for restaurants that offer fresh, minimally processed ingredients

Establish family dining-out guidelines:

  1. Limit fried foods: If eating out multiple times per week, alternate fried options with baked, grilled, or steamed choices
  2. Choose drinks wisely: Water or milk instead of soda and sugar-laden juices
  3. One sweet item rule: Dessert OR a sweet drink, not both
  4. Share when portions are large: Plan to split oversized meals or take leftovers home

Set expectations with children in advance:

  • Explain that restaurants are designed to sell more food, not necessarily healthier food
  • Discuss how family dining choices connect to feeling energetic and healthy
  • Allow input on restaurant selection when possible

Practice reading menus together and identifying better options

What Should I Order for My Child at Restaurants?

Skip the children’s menu when possible. Kids’ menus typically feature less nutritious options with multiple fried items and no vegetables included.

Better ordering strategies:

  • Share an adult portion between parent and child
  • Order appetizers that provide appropriate portions for children
  • Mix and match from different menu sections (breakfast items, sides, appetizers)
  • Ask for half-portions of regular menu items

Creative ordering techniques:

  • Add vegetables: Request side salads or steamed vegetables to accompany any entree
  • Modify preparation: Ask for grilled instead of fried, sauce on the side, no added salt
  • Substitute sides: Replace fries with fruit, steamed vegetables, or salad when possible
  • Control timing: Request bread be served with the meal rather than before to avoid filling up on empty calories

How Do I Handle Kids’ Menu Limitations?

When you must order from the kids’ menu:

  • Choose the least processed option available
  • Add vegetables or fruit from other menu sections
  • Request modifications (baked instead of fried, whole grain when available)
  • Order extra vegetables or salad to share

Upgrades to common kids’ menu items:

  • Chicken nuggets: Ask if grilled chicken strips are available instead
  • Mac and cheese: Request added vegetables or serve with side salad
  • Hot dogs: Look for nitrate-free options or substitute with grilled chicken
  • Pizza: Ask for thin crust, extra vegetables, less cheese

Make the meal more balanced:

  • Order milk or water instead of included sweet drinks
  • Add fresh fruit or vegetables from other menu sections
  • Share healthier adult appetizers or sides
  • Focus on making one or two improvements rather than perfect choices

What Are the Healthiest Fast Food Options for Children?

Research chain restaurants’ nutrition information:

  • Compare calories, sodium, and sugar content across similar items
  • Look for menu items with recognizable, whole food ingredients
  • Choose restaurants that offer fresh options (Chipotle, Panera, etc.)
  • Avoid restaurants with no healthy alternatives

Better fast food choices:

  • Grilled chicken instead of fried or breaded options
  • Salads with protein (request dressing on the side)
  • Bean and rice bowls with vegetables
  • Subway-style sandwiches with lean proteins and lots of vegetables
  • Apple slices instead of fries when available

Portion control strategies:

  • Order smaller sizes when available
  • Share one order of fries for the table instead of individual orders
  • Choose water or milk over large sugary drinks
  • Request half the sauce/dressing to reduce sodium and sugar

How Do I Teach My Child to Make Good Choices When Eating Out?

Involve children in menu navigation:

  • Read menus together and discuss options
  • Explain why some choices provide better energy for their activities
  • Let them identify ingredients in different dishes
  • Practice estimating appropriate portion sizes

Teaching moments:

  • Compare similar items with different preparation methods
  • Discuss how foods make their bodies feel
  • Connect food choices to their personal goals (sports performance, energy for school)
  • Celebrate when they make healthier choices independently

Building confidence:

  • Role-play ordering scenarios at home
  • Practice reading nutrition information together
  • Encourage trying new healthy options without pressure
  • Praise effort and good choices rather than focusing on restrictions

How Do I Handle Social Pressure When Eating Out?

Address peer influence proactively:

  • Discuss how different families have different food values
  • Practice responses to comments about food choices
  • Focus on foods your child genuinely enjoys rather than forcing dislikes
  • Include some familiar options alongside healthier choices

Family dining strategies:

  • Model good choices yourself rather than just instructing children
  • Create positive associations with healthier foods
  • Allow children to have input in restaurant selection and ordering
  • Make dining out special through conversation and connection, not just food

Balancing health goals with social situations:

  • Choose your battles – don’t make every meal out a teaching moment
  • Focus on overall patterns rather than perfection in single meals
  • Allow occasional treats while maintaining general healthy guidelines

Use special occasions as opportunities to try new healthy foods

What About Portion Sizes and Overeating at Restaurants?

Address oversized portions proactively:

  • Request a take-home container when the meal arrives and set aside half immediately
  • Share entrees between family members when appropriate
  • Order appetizers or lunch portions instead of dinner sizes
  • Focus on eating slowly and paying attention to hunger cues

Create mindful eating environments:

  • Put phones and devices away during meals
  • Engage in conversation to slow down eating pace
  • Encourage children to notice when they feel satisfied
  • Make dining out about family time, not just consuming food

Buffet strategies:

  • Take small amounts initially and return for more if still hungry
  • Encourage trying new foods in tiny portions
  • Focus on vegetables and proteins before loading up on starches
  • Model appropriate portions rather than “getting your money’s worth”

How Do I Handle Different Types of Restaurants?

Ethnic restaurants often offer healthier options:

  • Mexican: Bean and vegetable dishes, grilled meats, fresh salsas
  • Asian: Steamed dishes, vegetable-heavy stir-fries, brown rice when available
  • Mediterranean: Grilled fish, vegetable dishes, olive oil-based preparations
  • Italian: Pasta with vegetable sauces, grilled proteins, salads

Chain restaurant strategies:

  • Stick to restaurants that publish nutrition information
  • Look for menu items marked as “lighter” or “fresh”
  • Avoid items with multiple descriptions of preparation (fried AND breaded AND sauced)
  • Choose places with customizable options (build-your-own bowls, salads)

Fine dining with children:

  • Call ahead to discuss children’s needs and menu flexibility
  • Order family-style to allow sharing and trying different foods
  • Use the opportunity to expose children to new ingredients and preparations
  • Focus on the experience and social aspects, not just the food

When Should I Be Flexible About Healthy Eating Out Rules?

Special occasions and celebrations:

  • Birthday parties, holidays, and special events can be times for more flexibility
  • Focus on enjoying the social aspects while maintaining some healthy choices
  • Use these occasions to try new foods rather than defaulting to the least healthy options
  • Return to regular healthy patterns the next meal

Travel and limited options:

  • Do the best you can with available choices
  • Pack healthy snacks to supplement restaurant meals when possible
  • Look for grocery stores or markets for fresh options
  • Focus on hydration and including vegetables when possible

Building food memories:
The Feeding Your Kids program recognizes that positive food memories often involve restaurant experiences. The goal is creating enjoyable dining experiences while gradually building children’s skills for making healthy choices independently.

Signs of success in restaurant dining:

  • Children begin suggesting healthier options
  • Less resistance to vegetable additions or modifications
  • Improved ability to recognize appropriate portions
  • Family dining becomes more about connection and less about food battles
  • Children demonstrate healthy choice-making skills when dining without parents
Click to access the login or register cheese