Obesity among children ages 6 to 11 has more than doubled in the last 20 years, according to the U.S. Centers for Disease Control. During March break, it is a good idea to remind yourself and gently teach your kids about eating healthier.
Kids love to eat out during this week,so break from school bag lunches while you are on holiday or going to museums, science centre, the zoo etc. All fast food chains have healthier choices – now is the time to teach them. Don’t ban all the foods they like. Encourage healthier choices and let them have the occasional fast food that’s not so good for them in smaller portions.
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The Burger Chains
Less nutritious picks
Better picks
Double-patty hamburger with cheese, mayo, special sauce, and bacon
Regular, single-patty hamburger without mayo or cheese
Fried chicken sandwich
Grilled chicken sandwich
Fried fish sandwich
Veggie burger
Salad with toppings such as bacon, cheese, and ranch dressing
Garden salad with grilled chicken and low-fat dressing
Breakfast burrito with steak
Egg on a muffin
French fries
Baked potato or a side salad
Milkshake
Yogurt parfait
Chicken “nuggets” or tenders
Grilled chicken strips
Adding cheese, extra mayo, and special sauces
Limiting cheese, mayo, and special sauces
The Fried Chicken Chains
Less nutritious picks
Better picks
Fried chicken, original or extra-crispy.
Skinless chicken breast without breading
Popcorn chicken
Honey BBQ chicken sandwich
Caesar salad
Garden salad
Adding extra gravy and sauces
Limiting gravy and sauces, serve on the side
French fries
Mashed potatoes
Asian Food
Less nutritious picks
Better picks
Fried egg rolls, spare ribs, tempura
Egg drop, miso, wonton, or hot & sour soup
Battered or deep-fried dishes (sweet and sour pork, General Tso’s chicken)
Stir-fried, steamed, roasted or broiled entrees (Shrimp chow mein, chop suey)
Deep-fried tofu
Steamed or baked tofu
Coconut milk
Sauces such as ponzu, rice-wine vinegar, wasabi, ginger, and low-sodium soy sauce
Fried rice
Steamed brown rice
Salads with fried or crispy noodles
Edamame, cucumber salad, stir-fried veggies
Add more veggies to dish
Use chopsticks to prevent overeating
Don’t add extra salt: Most restaurant food is salted much more than you need. For example mustard has 100 mg of sodium; hoisin sauce has 250 mg; soy sauce has 1,000 mg.
Subs, Sandwich and Deli Studies have found that many people tend to eat more calories per meal at a sub restaurant than at a burger chain. This may be because people feel that they are eating “healthy” and they reward themselves with chips, cookies, sodas, or extra condiments
Less nutritious picks
Better picks
Foot-long sub
Six-inch sub
High-fat meat such as ham, tuna salad, bacon, meatballs, or steak
Lean meat (roast beef, chicken breast, lean ham) or veggies
The “normal” amount of higher-fat (Cheddar, American) cheese
One or two slices of lower-fat cheese (Swiss or mozzarella)
Adding mayo and special sauces
Adding low-fat dressing or mustard instead of mayo
Keeping the sub “as is” with all toppings
Don't add “special” sauce
Choosing white bread or “wraps” which are often higher in fat than normal bread
Choosing whole-grain bread or taking the top slice off your sub and eating it open-faced
Adding extra veggie toppings
Italian and Pizza Restaurants
Less nutritious picks
Better picks
Thick-crust or butter-crust pizza with extra cheese and meat toppings
Thin-crust pizza with half the cheese and extra veggies
Obesity among children ages 6 to 11 has more than doubled in the last 20 years, according to the U.S. Centers for Disease Control. During March break, it is a good idea to remind yourself and gently teach your kids about eating healthier.
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