FAMILY-FRIENDLY TIPS
Nutrition experts have these tips for healthy eating on the go. fast food can sometimes be an inevitable option, so here are a few tips to get you and your kids through the drive-through without diving over your health.
Set rules to choices
Before entering the fast-food shop or driving through let your kids know of the options available. Give the choice of a few options but set these as the ONLY options (e.g. salad or apple pieces). It is important to give options that are both close to the desired healthier choice and not options like chips or salad.
Educate yourself as the parent
Most fast-food restaurants have an online website with the nutritional content of the meal items available. If you have time, browse over their main options and see which would be the best in terms of energy content, then if there is time look at the fat content, generally aiming for less than 1 Og/100g and less than 3g/100g of saturated fat, also sugar, checking if over 15g/100g check that sugar is not listed as an ingredient. Most fast-food restaurants will contain a lot of sodium, but if possible aim for sodium less than 120mg per 100g as best or 400mg per 100g as good.
If you do not have time or access to the website then make choices based on foods that are NOT deep med but grilled or roasted. Whole foods like apple pieces or salads, bean burritos or wraps, low-fat yogurt, or milk are better options.
Think about how MUCH is ordered
Instead of choosing a large meal or upgrading to a super-size because of the value for money benefit, try a burger with a small chip and large salad instead of with low-fat milk or soda water. The large salad option is not only lower in energy gram for gram than chips generally, but also contains more nutrients to help the body function at its best but also contains more fiber, which helps the body feel full and fuller for longer than a large chip.
Prepare meals and snacks and avoid the fast-food trap altogether
The best option is always to avoid fast-food restaurants if possible. Preparing food in advance will not only save the battle of struggling with your kids to select better choices for health over the not-so-healthy options but also will save you money!
Meal options which can be prepared in the advance could be a low-fat cheese and vegemite sandwiches made on multigrain or wholemeal bread, long life low-fat milk or juice with no added sugar poppers, sliced apple or pear pieces (if you sprinkle some lemon juice on top this helps the fruit not go brown), banana, small bags of nuts, low-fat cheese sticks with whole-grain crackers or sliced carrot with hummus or cottage cheese as a dip. You can pre-prepare some salads, adding favorite veggies with some low-fat cheese or dressed with olive oil and vinegar. Being prepared can lead to success as you can select healthier food and drink alternatives while also being able to keep your kids happy as you will have a healthier option which your kids will actually eat!
