You’ve got hungry kids in the car and you need food pronto, so you pull into the drive-thru at a fast food restaurant. We’ve all been there … but, hopefully, not too often. A 2013 study in JAMA Pediatrics found that teenagers and younger children who eat fast food consume more calories than at home. In addition to excess calories, a steady diet of fast food — heavy on fat, sugar and sodium and low in fiber, vitamins and minerals — may contribute to nutrient deficiencies.
Fast food meals for kids have gotten more nutritious, but these quick-serve food establishments remain a minefield of less-than-desirable choices. While parents don’t need to enforce a complete ban on fast food, make sure to choose the most nutrient-rich options in kid-appropriate portions.
The wafting smells of French fries or fresh doughnuts can play havoc on your resolve to order smart, so be clear about your rules for fast food before ordering. For example, let your kids know you want them to sip milk instead of soda or have a fruit or vegetable with their meal. Allow them to choose between apple slices or a salad, not between a salad and French fries.
Arm Yourself with Information
Many quick-serve establishments list nutritional content online, so take a few minutes to study the best choices at a variety of fast food joints before you hit the road. When you don’t have the time to check facts, avoid fried anything or any food smothered in cheese or other sauces, and keep these lighter choices in mind:
- Salad with grilled chicken
- Grilled chicken wrap or fresh turkey wrap
- Plain, kid-sized hamburger
- Low-fat yogurt
- Apple slices
- Bean burritos or tacos
- Large fruit cups
- Small roast beef sandwich
- Fat-free or low-fat milk
Mind the Portions
Order appropriate child-size meals for youngsters and resist supersizing meals for older kids, unless two or more children are splitting it. It’s good to know that adults can order kid-sized meals, which often automatically come with fruit and low-fat milk and supply about half the calories of a meal you would order off the regular menu.
Rethink Your Drink
Younger children should drink milk or water most of the time. Teenagers, who may be able to eat more calories because they are active, may request regular soda or blended coffee beverages that are loaded with sugar and might displace more nutritious calories coming from milk or food. Instead, steer them toward the smallest size possible or have them split the smallest drink on the menu.
Plan to Avoid Fast Food
Planning for hunger can help you avoid the pull of the drive-thru. Keep tasty and nutritious foods in the car, including dried fruit, natural applesauce in single-serve containers and nuts. On longer trips, take a small cooler or refrigerator bag stocked with fresh fruit, string cheese, low-fat yogurt, milk boxes, whole-grain crackers, nut butters or hummus and fresh veggies to tide you over or to supplement a fast food meal.
Adapted from: Elizabeth M. Ward, MS, RD
Nutrition Tip of the Day
Don’t Eat a Lot of Refined Carbohydrates! Not all carbs are created equal. Refined carbs have been highly processed, and have had all the fiber removed from them. They are low in nutrients (empty calories), and can be extremely harmful. Studies show that refined carbohydrates are linked to overeating and numerous metabolic diseases.