Don't be shy about making substitutions! Children love kid's meals because it comes with a toy and it is usually in a cool looking box. Let them order it but ask to make substitutions for the fries and soda if possible. Many restaurants will offer milk or water as a beverage and apple slices instead of fries.

Talk to your child before ordering a meal and give them a choice of milk, juice or water (make sure it is low fat milk or 100% fruit juice.) Explain to them that soda is high in empty calories that will just fill up their tummies.

Let your child know that they can ask for items prepared a specific way. For example, salad dressing on the side, baked or grilled instead of fried, brown rice instead of white rice.

Finally, set a good example by ordering a healthy meal for yourself.

What Can Parents Do?
By learning how the food is prepared, you will be able to make healthier choices ordering from a menu:

Order foods that are not breaded or fried because they are higher in fat and calories. Foods that are breaded and deep fried include: chicken nuggets, fried chicken, fried fish sandwiches, onion rings and french fries.

Order foods that are prepared by being steamed, broiled, grilled, poached, or roasted.

Have gravy, sauces and dressings served on the side so you can control the amount you eat.

Use salsa and mustard instead of mayonnaise.

Use non-fat milk or low fat milk instead of whole milk or heavy cream.