Nutrition expert Ashleigh Feltham provides these tips for healthy eating on the go. Fast food can sometimes be an inevitable option, so here are a few tips to get you and your kids through the drive through without diving over your health.
FAMILY FRIENDLY FASTFOOD
Nutrition expert Ashleigh Feltham provides these tips for healthy eating on the go.
Fast food can sometimes be an inevitable option, so here are a few tips to get you and your
kids through the drive-through without diving over your health.
Set rules to choices
Before entering the fast-food shop or drive through letting your kids know of the
options available. Give a choice of a few options but set these as the ONLY
options (e.g. salad or apple pieces). It is important to give options that are both
close to the desired healthier choice and not options like chips or salad.
Educate yourself as the parent
Most fast-food restaurants have an online website with nutritional
content of the meal items available. If you have time, browse over their main
options and see which would be the best in terms of energy content, then if
there is time look at the fat content, generally aiming for less than 1 Og/100g
and less than 3g/100g of saturated fat, also sugar, checking if over 15g/100g
check that sugar is not listed as an ingredient. Most fast-food restaurants
will contain a lot of sodium, but if possible aim for sodium less than
120mg per 100g as best or 400mg per 100g as good.
If you do not have time or access to the website then
make choices based on foods that are NOT deep med but grilled or roasted. Whole foods like apple pieces or salads, bean burritos or wraps, low-fat yogurt, or milk are better options.
Think about how MUCH is ordered
Instead of choosing a large meal or upgrading to a super-size because of the value for money benefit, try a burger with a small chip and large salad instead of with low-fat milk or soda water. The large salad option is not only lower in energy gram for gram than chips generally, but also contains more
nutrients to help the body function at its best but also contains more fiber, which helps the body feel full and fuller for longer than a large chip.
Prepare meals and snacks and avoid the fast-food trap altogether
The best option is always to avoid a fast-food restaurant if possible. Preparing food in advance will not only save the battle of struggling with your kids to select the better choices for health over the not so healthy options but also will save you money!
Meal options which can be prepared in advance could be a low-fat cheese and vegemite sandwiches made on multigrain or wholemeal bread, long life low-fat milk or juice with no added sugar
poppers, sliced apple or pear pieces (if you sprinkle some lemon juice on top this helps the fruit not go brown), banana, small bags of nuts, low-fat cheese sticks with whole-grain crackers or sliced carrot with hummus or cottage cheese as a dip. You can pre-prepare some salads, adding favorite veggies
with some low-fat cheese or dressed with olive oil and vinegar. Being prepared can lead to success as
you can select healthier food and drink alternatives while also being able to keep
your kids happy as you will have the healthier options which your kids
will actually eat!
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