Finding Healthy Meals - Wherever You Go

Our guide will help you find healthy alternatives to junk food when you eat out with your grandchildren.

Planning a day trip with the grandchildren to the ballgame or an amusement park this weekend? Or did you promise to take them out to dinner while you babysit? Then you're going to be faced with menus full of junk food, junk food, and more junk food. How will you possibly get healthy meals into them under those conditions? The key is to focus on the five food groups wherever you go, says dietitian Kim Galeaz of Galeaz Food & Nutrition Communications in Indianapolis.

"Think about working in the healthiest food groups — fruits, veggies, whole grains, meats, and low-fat dairy — any way you can," she says. "You should be able to find foods that fall into these categories almost anywhere."

So before you surrender your principles and spring for funnel cake or a bucket of fries, consider these simple substitutions that will keep grandchildren smiling — and healthy.

A Happier Kid's Meal

When you're riding down the highway, it's almost impossible to avoid a fast-food stop — especially when the kids need dinner right now. But that doesn't mean you always have to go for low-nutrient nosh like chicken nuggets, French fries, and soda. If you do find yourself ordering a kid's meal, see if you can substitute a grilled chicken sandwich for the burger, a water bottle or low-fat milk for the soda, and an apple or carrot sticks for the fries. "Or, if you're at a place like Taco Bell, get a plain bean burrito without the extra stuff like sour cream," Galeaz says. "Beans are incredibly nutrient-rich with tons of fiber, vitamins, and minerals, and the burrito is a great way to load up without overloading on fat and calories."

Compromise at the Concession Stand

Homes to foot-long hot dogs, snacks-on-a-stick, and deep-fried everything, ballparks, theme parks and county fairs are where health-conscious good intentions go to die. But with some extra thought (and a little finagling), you can still pull together a moderately nutritional meal for your grandchildren at any of these venues.

If the kids are seeking a snack, look for an unsalted soft pretzel. "At around 400 calories, it's a much better option than anything fried," says Dr. Gayl Canfield, director of nutrition at The Pritikin Longevity Center & Spa near Miami, which hosts a healthy-eating program for kids each summer. Or go for peanuts in the shell (high in magnesium, vitamin E, niacin, folate, and heart-healthy fats), or vitamin- and mineral-packed popcorn (as long as you lay off the extra salt and butter). Either is a healthier option than nachos and cheese.

At lunchtime, Galeaz suggests including vegetables and whole grains however you can. If you get the kids an Italian sausage sandwich, for example, ask for extra green peppers, or order tomatoes on their grilled cheese or grilled chicken sandwiches — and get them all on whole-wheat bread, if possible. "That will contribute to their servings of meats and veggies or proteins and calcium for the day," she says. Also, at 200 calories (plus an extra 100 if you get butter topping), corn on the cob is a reasonable option as a side order.

Now That's a Healthy Pizza

What grandchild would say no to a trip out for pizza? Not yours, most likely. And they may be so excited about the trip that they won't protest when you order a healthier pie than they might have expected. The first step, Galeaz says, is passing on the meat. "All of that sausage and pepperoni is just simply an unnecessary fat overload," she says, but if you really want to add meat, ask for turkey pepperoni or sausage. As for other toppings, again, go for the veggies, like broccoli, mushrooms, or green peppers. "Kids who hate broccoli otherwise will usually tolerate it on their pizza, so don't be afraid to go for it," Galeaz says. Or you can just order extra sauce instead. "Tomato sauce counts as a vegetable and is a great source of vitamins A and C," she says. "Plus, even the pickiest of kids won't notice a little extra sauce." Also, try to get your pizza on whole-wheat crust if it's available.

Keep Nutrition Close at Hand

The best way to avoid debates over buying unhealthy snacks when you're out with grandchildren is to take healthy snacks along when you leave the house. Travel with carrot sticks, raisins, string cheese, or cups of unsweetened apple sauce so you can offer something nutritious when the kids need a pick-me-up. Let them get involved with packing your bag of snacks, too, Canfield suggests, because when children take an active role in selecting or preparing their snacks, they're more likely to eat them without fuss.

Your Guide to Safer Snacks
Decisions, decisions. Life's full of them, especially when it comes to eating out with the kids. What should you choose for your grandchildren when none of the options are ideal? Below, Kim Galeaz weighs in with her picks:

INSTEAD OF: A jumbo corn dog (595 calories; 25 grams of fat)
GO FOR: A regular hot dog on a bun with ketchup and mustard
(285 calories; 17g fat)

INSTEAD OF: A 10-piece chicken nugget box (420 calories; 24g fat)
GO FOR: A grilled chicken sandwich, hold the sauce
(275 calories; 6g fat)

INSTEAD OF: One-and-a-half cups of nachos with beef and cheese (460 calories; 31g fat)
GO FOR: A large soft pretzel
(340 calories; 2g fat)

INSTEAD OF: A small movie popcorn with extra butter (390 calories; 30g fat)
GO FOR: A small movie popcorn with no added butter
(260 calories; 15g fat)

INSTEAD OF: A regular soda (150 calories; 0g fat)
GO FOR: A 12-ounce water, or sugar-free lemonade
(0 calories; 0g fat)

INSTEAD OF: An 8-inch funnel cake (780 calories; 35g fat)
GO FOR: Strawberry short cake with extra strawberries and whipped cream (560 calories; 25g of fat)