- Limit beverages with calories to one serving and then have them switch to water. The study found that “kids and adolescents were also shown to drink ‘significantly higher’ amounts of soda on days they ate from restaurants, especially adolescents.” Many restaurants offer unlimited refills on soda, but that doesn’t mean you have to accept them. After the first serving of soda, or milk or juice, have your child drink water.
- Skip the kids’ menu. Kids menus are often exclusively burgers, chicken nuggets, mac and cheese and fries. When is the last time you saw healthy options on a kids’ menu other than substituting the fries for applesauce? Help kids choose healthier choices from the adult menu and take home any uneaten portion for another meal.
- Decline the bread, tortilla chips or other complementary items that are delivered to the table before your order arrives. Tell your server when you’re first approached that you don’t want those items. It’s too hard to resist filling up on those things before the food comes, and they can add 100 calories or more to a meal.
- Don’t even look at the dessert menu. A full-size dessert can add a lot of calories to a meal. Instead of buying dessert at the restaurant, go home and have a small serving of ice cream if everyone is craving a little something sweet.
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