Kids’ menus often feature foods that are highly processed and lacking in nutrients. SASHA GONZALES finds out what you should order instead.
Kids’ menus often feature foods that are highly processed and lacking in nutrients. SASHA GONZALES finds out what you should order instead.
Jolene Lee’s three daughters always order off the kids’ menu when they dine out, but she worries that they may not be getting a healthy meal.
“Spaghetti bolognese, fish and chips, or hot dogs and hamburgers… I don’t think those types of food count as nutritious, yet they’re all my girls will order because they don’t fancy the dishes on the main menu,” shares the 38-year-old stay-at-home mum, whose children are aged seven, five and two.
“Dining out is a weekly treat for our family, so they see it as a licence to eat whatever they want. This is fine, but I wish restaurants had healthier options to choose from.”
Children’s menus are fun for the kids, but rarely will you find nutritious meal choices on them.
Jaclyn Reutens, a clinical dietician at Aptima Nutrition and Sports Consultants, says that of all the dishes on a typical kids’ menu, spaghetti bolognese is likely the best pick as it uses simple ingredients, and only boiling and sauteing as the cooking methods.
“Other off erings, like nuggets, chips, burgers and battered fish, contain unnecessarily high amounts of oil and tend to be highly processed,” she points out.
“Plus, they usually come with creamy dressings that are high in sugar and fat. You almost never see vegetables served with them or as a side option on the kids’ menus.”
Jaclyn says that it’s perfectly fine to order for your children from the main menu. In fact, it probably off ers more choices that are healthier for your little ones.
When selecting foods from here, this is what you should look out for:
Small is better Adult portions can be pretty intimidating for your young one, so ask for the dish to be portioned out onto smaller serving plates, or share the dish with your child, Jaclyn advises. Better yet, ask if the chef can prepare a kid’s version of the dish.
Cut up steak or chicken breast into bite-sized pieces that are easier for little mouths to chew, so it’s less overwhelming for Junior. Steak is high in iron and protein, while chicken is high in protein, zinc and B vitamins.
Always give them a “healthy plate” Whatever you order from the main menu should feature fresh, wholesome ingredients, or what nutrition experts call a “Healthy Plate”.
According to Lynette Goh, senior dietitian at National
Healthcare Group Polyclinics, this consists of half a plate of fruit and vegetables, a quarterplate of whole grains, and a quarter-plate of lean meats, fish, beans, lentils or tofu. Eating the “Healthy Plate” way ensures that your child is getting a variety of nutrients in the right amounts.
Decode popular cooking methods Dishes that have been baked, grilled, stir-fried, steamed, poached, broiled, or “served in their own juice” are nutritionally superior to dishes that feature words like “crispy”, “pan-roasted”, “rich”, “buttered”, “in cream sauce”, and “au gratin”, says Lynette. The latter often contain excessive fat, sugar and/or salt.
Not all “junk food” is bad Burgers are often perceived negatively. But Lynette points out that if the menu speci es that the burger is made from 100 per cent ground beef, it is not a bad choice, as it provides a healthy dose of iron. Just skip the fries and order the burger with a side salad or steamed veggies for balance.
Choose the brightest colours To make vegetable dishes more exciting for your little ones, Jaclyn says to order a variety of colours. Red, green, yellow and purple veggies make for an especially colourful plate. Deep-fried and unhealthy foods are generally pale yellow, brown and beige – think fries and nuggets.
Substitute condiments, dressings and side dishes If Junior wants a dish that comes with unhealthy condiments, dressings or side dishes, always ask if the chef can replace these with something healthier, says Lynette.
A “loaded” baked potato, for instance, is often topped with a heap of sour cream and fried bacon bits. Ask for plain yogurt and grated cheese instead. If substitutions are not allowed, ask for these accompaniments to be served on the side. That way, you can control the amount used.
Also, see where you can sneak in more veggies. For example, if ordering a sandwich, ask if the mayonnaise can be replaced with an extra serving of salad instead. Replace French fries with a side salad or steamed vegetables.
Avoid sugary drinks Fresh juice, milk and water are preferable to soft drinks and creamy milkshakes, which are often packed with sugar, and can increase your child’s risk of obesity and tooth decay, Jaclyn points out.
Look out for hidden salt Many sauce-based dishes contain very high amounts of sodium, so avoid ordering foods that come drowned in gravy, Lynette advises.
Some stir-fried Asian dishes also have a lot of soya sauce added to them. Soupbased noodle dishes, too, have plenty of salt, so don’t let Junior drink the soup. Always enquire if the chef can cook the dish with less salt or sauce.
Help them make smart dessert choices Desserts are fine for Junior a couple of times a week. Something fruit-based is ideal, but skip fattening garnishes like whipped cream.
If ordering an ice-cream sundae, Jaclyn says to get it plain or topped with healthy ingredients like nuts or fruit; avoid the hot fudge and rainbow sprinkles. Ask for less sugar syrup when you order local desserts like soya bean curd, Lynette says.
Beware of non-kid-friendly ingredients Jaclyn suggests asking the waiter certain questions to find out if a particular dish is child-friendly. For example, does it contain chilli and can the chilli be removed if Junior doesn’t eat it? Does it contain pepper or ginger, since many kids find these ingredients too spicy? Is there alcohol in the dish? Does the dish contain small bones?
Lynette also suggests asking if the item can be prepared with less oil, sugar and salt, or with more vegetables.
Remember: everything in moderation All foods are fine as long as your child does not eat too much of them. While dining out may be fun for kids, Jaclyn says to make good choices when it comes to the unhealthy foods.
So, for instance, if you order duck or fried chicken for Junior, remember to remove the fatty skin beforehand. Second, always look for ways to balance out a meal with extra vegetables or whole grains. And finally, go with tomato-based pasta sauces instead of creamy ones, to save on fat calories.
