Written By: Karina Savage, Leading Paediatric Dietitian of 23 years (and mum of two!), Founder of
Nourishing Kids, TV and Media Dietitian
Eating out with kids can be a real challenge when it comes to finding healthy options. More often than not, kids’ menus are centered around nuggets and chips, and as a Paediatric Dietitian and mum of two, I believe this needs to change.
In our busy lives, dining out is a common reality, and yet kids’ menus often reinforce the idea that fried, beige foods are the norm for children. As adults we get to choose from a variety of options—salads, grilled proteins, veggie-packed meals, but kids are usually stuck with deep-fried choices of carbs and protein with very little colour.
Some restaurants are starting to introduce healthier kids’ meals, which is a great start, but they are in the minority. I’d love to see more places offering balanced options rather than just relying on the good old nuggets and chips. That doesn’t mean kids can never have these foods, but we should at least be offering something fresh alongside them.
PICTURED: Le Puree Mushroom & Quinoa Risotto
How Restaurants Could Improve Their Kids Meals
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One of the simplest ways to improve kids’ meals is to serve fresh fruit and vegetables alongside the fried options. It’s not about removing nuggets and chips altogether, but rather about normalising plant foods as part of a meal.
For example: Serve chopped raw veggies like carrot sticks, cucumber slices, or cherry tomatoes on the side. A lot of kids will happily eat these!
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Add a serving of fruit, like an orange wedge or a few apple slices – kids would probably love this even more than the chopped veg!
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Offer grilled proteins instead of (or as an option alongside) deep-fried ones—think grilled fish, mini steak or grilled chicken tenders or kebabs rather than nuggets and battered fish.
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Include options such as wholemeal pita with hummus or simple pasta with veggies—these are foods many kids enjoy at home, so why not offer them when eating out?
PICTURED: Le Puree Beef & Liver Meatballs with Veggies
If we start incorporating quality protein with veggies and fruit as part of their dining out meal, it normalises it. When adults eat out, we typically get a steak with salad or a pasta with vegetables—so why shouldn’t kids be offered the same kind of balance?
Monkey See, Monkey Do
Parents play a huge role in shaping their kids’ eating habits. If we want our kids to eat a variety of foods, we need to role model those behaviours. Over time (and it can be years!) kids learn to love foods that are familiar to the family.
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Enjoy fresh, colourful foods with them at the same meal.
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Let them see you enjoying these healthy foods with them – it makes a difference
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Make mealtimes enjoyable and relaxed – try a pop quiz!
Of course our kids will want hot chips (as I would!), but wouldn’t it be great if we could all have some plant foods alongside! If we make healthy foods a normal part of eating out, kids will be more likely to accept them over time.
Time for a Change
More restaurants need to step up and offer balanced meals that include fresh produce alongside the usual deep fried favourites.
It’s a small change, but one that could have a big impact. Because the way we feed our kids today shapes their eating habits and therefore health for life.
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Join Karina's 5 Days to Healthier Kids Challenge - a free week long event where you'll learn quick simple wins to improve your child's eating habits and nutrition. [[click here to register]]
