Who is to blame for the obesity epidemic in children? Fast food outlets? Soda companies? What about parents? No matter how easy it is to cast blame for obese kids on some evil, dark force in the marketplace, we parents must also take our share of the blame…especially for poor food choices and the volume of food consumed when eating out. We know that people will more food if they are presented with large serving sizes. Subscribe to Type-A Mom articles

(3332 bytes)

Of course, all families still find themselves eating out from time to time. So if you do eat out, try to make it a healthier experience. Here are some tips:

• Pick milk or water as a beverage, if you have that option.

• Visit the salad bar (try the low fat dressing).

• Select a place that offers fresh fruit and vegetables as a side dish.

• Avoid all you –can –eat buffets.

• Select grilled, baked, or poached items instead of fried ones.

• Eat fish occasionally-not the fried stuff or ones smothered in a butter or cream sauce.

• Look for heart healthy icons on menus.

• DON’T SUPER SIZE ANYTHING!

• Try Japanese or Vietnamese food. It’s lower in fat.

• Share an adult meal with your child…consider ordering one adult meal and splitting it.

• Pick a restaurant with HEALTHY kid’s menu choices.

• Ask questions about how the food is prepared.

• Enjoy your meal but don’t feel obligated to clean the plate. Restaurant portion sizes are often bigger than meals you would have at home. Leave extra or ask to take it home.

• Request these extras “on the side” so you can control the amount used.

• Butter or margarine

• Mayonnaise

• Sauces

• Sour cream

• Gravies

• Try to order pasta without the cream-based sauces. A spicy tomato sauce or pasta with fresh vegetables is a great choice.

• Finish the meal with fresh fruit or sherbet instead of a rich pastry. Or order a piece of cake and share it with your friends.

Here are some healthy food choices to consider when eating out.

• Grilled chicken or fish sandwich

• Whole wheat rolls

• Fruit or fruit and yogurt

• Baked potato (with vegetables instead of butter, cheese or sour cream)

• Salad with dressing on the side or fat free salad dressing.

• Single hamburger (regular or children’s size)

• Low fat deli sandwiches on wheat bread or on pita bread

• Wraps on whole wheat tortillas (without dressing)

• Fat free/Low fat milk or water

Here are some of the least healthy food choices to make when eating out.

• Cheese sauce

• Most “special sauces”

• Tartar sauce

• Sour cream

• Gravy

• Guacamole

Here are some of the unhealthy food choices when eating out.

• Chicken nuggets

• Croissant breakfast sandwiches

• Fried fish or fried chicken sandwiches

• Fried chicken

• Large or Jumbo size fries

• Onion rings

(Find out more about these lists from: http://www.helpguide.org/life/fast_food_nutrition.htm)

The most important thing to remember when eating out is to think of your overall healthy eating plan. Try to order wisely and if portions are big or the food is rich, consider taking some of it home for a meal the next day. Also, consider sharing entrees, appetizers or desserts with dining partners or friends. Everything in moderation is a wise guideline to follow when considering the menu at your favourite restaurant.

Royalty free stock photography for websites, PowerPoint?, newletters, forums, blogs, schools and homework - FreeDigitalPhotos?.net