How to Read a Menu While Eating Out for Your Kids

Eating out is part of life birthday parties, family dinners, road trips, or just those nights
when cooking feels impossible. But if you’ve ever looked at a kids’ menu, you know the
options are often the same: chicken nuggets, fries, pizza, and soda.

Here’s the truth: it is possible to enjoy eating out without sacrificing nourishment. With a
little menu know-how, you can help your kids make healthier choices that keep them
fueled, focused, and happy.

Key takeaway: Eating out doesn’t have to mean “junk food only.” You just need to know
what to look for—and how to order smart.

Bonus: Use the seed oil scout to find seed oil and better ingredients

Why Kids’ Menus Are Often the Least Healthy

Most kids’ menus are:
• Heavy on fried and processed foods.
• Loaded with refined carbs (white bread, pasta, fries).
• Low in vegetables, protein, and fiber.

The result? Meals that spike blood sugar, cause energy crashes, and miss out on the
nutrients kids need to grow.

👉But the good news: most restaurants do offer better choices—you just need to know
how to spot them.

Tips for Reading a Menu the Healthy Way

Look for Whole Food Words

Scan for words like: grilled, roasted, baked, steamed, fresh, seasonal, whole grain.
Skip meals labeled: fried, breaded, creamy, smothered, battered, crispy.

Prioritize Protein First

Protein helps kids feel full and balanced. Look for options like:
• Grilled chicken or turkey
• Salmon or other fish
• Eggs or omelets (yes, many places serve breakfast all day!)

Add Color to the Plate

If the menu item comes with fries, ask if you can swap for:
• Steamed or roasted veggies
• A side salad with dressing on the side
• Fresh fruit cup

Kids eat with their eyes—colorful plates are more appealing and more nutrient dense.

Choose Drinks Wisely

Soda and juice are sugar bombs. Opt for:

• Water with lemon
• Sparkling water
• Milk (if tolerated)
Even just swapping the drink makes a big difference in sugar intake.

Share an Adult Meal

Sometimes the healthiest option isn’t on the kids’ menu at all. Split an adult entrée
between siblings or ask for a half portion. Often, the “grown-up” menu has better balance
of protein, veggies, and healthy carbs.

Plan Ahead When You Can

If you know where you’re going, glance at the menu online before you go. Decide on a few
healthy options so you’re not pressured in the moment.

This isn’t just about what they eat—it’s about teaching them how to think about food.
When kids learn to spot the difference between fried vs. grilled or soda vs. water, they build
a skill set that will serve them for life.

Ask: “Which meal here looks like it will give you the best energy for soccer
tomorrow?”

Let them choose between two healthy swaps (fruit cup vs. veggies).

Celebrate their smart choices rather than shaming the less healthy ones.

Key takeaway: You’re raising independent eaters who know how to fuel their bodies, even
outside the home.

Example Kid-Friendly Orders
Here are a few real-life swaps that work almost anywhere:

Instead of: Chicken nuggets + fries ➜ Try: Grilled chicken + fruit cup.
Instead of: Cheese pizza ➜ Try: Thin-crust veggie pizza with extra toppings.
Instead of: Mac & cheese ➜ Try: Buttered noodles with a side of roasted veggies.

Benefits of Smarter Ordering
• Less sugar crashes (hello, calmer kids).
• More nutrients for growth, focus, and immunity.
• Better long-term habits for independent food choices.

Unpopular Opinion:

Let’s say we are going to a birthday party at a place where you know the food is not good
have them eat prior and bring snacks. I may have even been known to bring warmed
healthier pizza with us.

I also bring my own cupcake (or whatever they like) that is GF, dye free with clean
ingredients and I just batch cook these and freeze them, so I always have one on hand.

Want to make dining out stress-free? Grab Taryn’s Free Healthy Swaps Guide—your
cheat sheet for upgrading everyday meals, both at home and out.

👉 Download the Free Guide Here