Nutritious food options when eating on the go

Better Choices

Eating meals or snacks away from home is okay on occasion, but regularly eating on the go may lead to a poor diet if you make the wrong choices. That's why it's important to plan ahead and know what the better options are for feeding your young child when you're away from home.

Watch the Portions

When eating at restaurants, the portions may be too large for young children. So don't expect your child to finish his meal. Instead, listen to his hunger and fullness cues and let him decide when he's full.

Breakfast Options

At breakfast, steer clear of the fried potatoes and pastries and order scrambled eggs, cereal and milk, fruit, or a cup of yogurt for your child. If you order juice, make sure it's 100% fruit juice and only give your child up to 4 ounces.

Add Nutritious Side Dishes to Nuggets

If you order chicken nuggets for your child, choose a nutritious side dish, such as apple slices, and make sure to cut both into bite-sized pieces before serving.

Smaller Burgers

If you're at a place that only serves burgers, order the smallest one for your toddler aged 2 and older and ask if a whole-grain bun is available. Cheese will provide some calcium and lettuce and tomato a taste of veggies.

Thin-Crust Pizzas

Instead of ordering your family a pepperoni or sausage pizza on a regular or thick crust, choose a thin-crust pizza and top it with vegetables. Also ask for a whole-grain crust and make sure to cut into bite-sized pieces before serving to your child.

Deli Picks

A deli is a good place to eat because you can pick and choose how your child's sandwich is made. Order a sandwich on whole-grain bread and choose lean meats, like sliced turkey or chicken breast. Add a little mayonnaise, which has healthy fat.

Forget the Fries

Fries are a common side dish on the children's menu but are high in calories and may contain cholesterol-raising trans fats. Instead of fries, ask if you can substitute something more nutritious, such as soft-cooked vegetables, fruit, sweet potato fries, a skinless baked potato, or yogurt.

Desserts Are Best in Small Portions

If you plan to order dessert, choose ice cream or low-fat frozen yogurt and give your child just one scoop. Also, limit toppings like fudge sauce, candy, or syrups.

What to Drink

Pass on the soda and order reduced-fat milk or water for your child. If your child wants juice, make sure it's 100% fruit juice.

When You're Away

If your child is in someone else's care, such as at daycare or a friend's house, talk to the adult in charge to make sure there are nutritious meal and snack options.

Learn more about how to help your child eat well when he's not in your care.