Fast Food – Choosing Wisely

Food courts provide so many different options that entice little ones – how do you make the best choice for your healthy growing toddler? Below are some suggestions to help you choose a healthier option.

1. Burger, sub or wrap

• ask for a small serve
• ask for wholegrain bread
• use avocado instead of salty sauces
• include some salad
• avoid creamy sauces and mayonnaise
• avoid the meal deals, extra fries and soft drink
• avoid adding sauces and extra cheese

2. Kid’s chicken meal, roast drumstick, chips and water

• order a side salad
• share a serve of chips – as they don’t need a large serve
• avoid adding salty sauces

3. Asian sushi roll

• choose avocado, plain tuna or cucumber rolls
• avoid using soy sauce as it is high in salt

4. Pizza

• choose a thin crispy base
• share a small serve
• ask for less cheese
• order a small salad to go
• avoid thick crust or fried pizza bases

Tips for eating out with your toddler:

1. Be careful not to over order – fast food serving sizes are designed for adult appetites, not little tummies!
2. Don’t get ‘up-sold’ for a meal deal as the kilojoule content can be the equivalent of 2 standard sandwiches
3. Little ones need water – don’t buy cordials, juices or soft drinks
4. Be careful when adding sauces – young taste buds are very sensitive and sauces may encourage a salty taste whilst pushing the sodium level up well over a toddler’s healthy limit
5. Try to include (even if it means you buy one for yourself) a salad or some veggies to go with their healthy ‘fast food’
6. Choose wholemeal or wholegrain whenever possible, to increase their fibre intake