Fast Food can sometimes be an inevitable option. Here are a few tips to get you and your kids through the drive through without driving over your health at the same time.
Set rules to choices offered
Before entering the fast food shop or drive through let your kids know of the options available. Give choice of a few options and stick to these options e.g. salad or apple pieces.
Educate yourself as the parent.
Most fast-food restaurants have an online website with the 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 10g/100g total fat and less than 3g/100g of saturated fat
- less than 15g/100g of added sugar
- sodium is low if less than 120mg per 100g or moderate at 400mg per 100g or less.
If you do not have time or access to the website, then make choices based on foods which are not deep fried but grilled or roasted. Whole foods like apple pieces or salads, bean burritos or wraps, low fat yoghurt 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 chips and large salad instead. Also, opt for a more nutritious drink like a low-fat milk or soda water if possible.
If there is a salad or chips option side with the salad. The salad option is not only lower in energy gram for gram than chips but also contains more nutrients. This includes more fibre to help your body function at its best. More fibre in your meal will help you to feel fuller for longer. If possible ask for the sauces on the side and leave these out of the salad. Sauces can add lots of added sugar and salt which can end up making a salad have more calories than a large burger!
Prepare meals and snacks and avoid the fast-food trap altogether:
The best option is always to avoid the 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 wholegrain bread.
- Long-life low-fat milk or juice with no added sugar popper
- 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 wholegrain crackers or sliced carrot with hummus or cottage cheese as a dip.
- Salad and add your favourite vegies with some low-fat cheese or dressed with extra virgin olive oil and vinegar.
Take home message: Being prepared leads to success as you can select healthier food and drink alternatives. This can save you money and ultimately gives you more choice about what you and your kids eat in a meal or snack.
