Eating out with children. Some advice to make the experience enjoyable for everybody
Parties and days out are special events when children can enjoy being with their friends, seeing relatives, being outdoors, and of course, eating together. It seems that anything goes at these times, and we generally try to please children by offering them the foods that we know they like best, which are rich in sugars and fat so they provide a lot of energy but few essential nutrients.
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On these special occasions, not only should they be given snacks, cakes and sweets, but also other foods such as fruit, salads and vegetables that, if presented in a palatable way, can be attractive to children, and also provide a great amount of nutrients.
Meals away from home can be good for children to learn about new foods, flavours and ways of presentation that we do not usually prepare at home due to lack of time or inspiration. As always, it is important for adults to set a good example for children in their food choices.
When they go to a restaurant, most children opt for pasta, rice or pizza, which can be complete and healthy dishes if accompanied by salads or vegetables. However, we can also encourage them to order new dishes, or to try the adults’ dishes so that they can get used to different flavours and textures. For dessert, they usually prefer dairy products, pastries or ice creams, foods that can be consumed occasionally as long as a piece of fruit is included in the rest of the meals that day.
One type of food that most children and teenagers like is "fast food", a type of food which is prepared and served for quick consumption. The best-known example of this is hamburgers.
In these menus, the fat intake is usually very high, and they are usually consumed alongside carbonated beverages containing a large amount of sugars, so it is important that their consumption is only occasional.
TIPS TO HELP CHILDREN LEARN TO EAT OUT:
• When choosing the menu, do not order the biggest dish.
• If possible, choose a salad as a garnish instead of chips.
• Limit the consumption of sauces such as ketchup, mustard and so on, since they add many calories to the meal.
• Choose sandwiches, hamburgers, sandwiches or pizzas that include vegetables: tomato, lettuce, onion, pickles, etc.
It is important to compensate for these meals later in the day with healthy foods, increasing their fruit consumption, and preparing light, tasty menus with raw or cooked vegetables, such as vegetable puree, boiled vegetables, green salad or salad with legumes, pasta or rice, etc.
Another ideal plan for a day out with the little ones are trips including a meal outdoors: a picnic in the countryside, spending a day at the beach, having a party with friends and so on.
When we plans these outings, it is important to be well provided with snacks, since children will need to replenish their strength after playing. Avoid those snacks that are rich in fats and sugars (crisps, cakes, sweets or soft drinks)
EXAMPLES OF HEALTHY SNACKS
• Raw carrot sticks on their own or spread with light cream cheese or cherry tomatoes
• Fruit skewers: cheese and kiwi, strawberries and banana, banana and mandarin...
• Pieces of fruit: apple, orange or mandarin segments, pieces of melon or watermelon
• Cereal bars, healthy cookies, etc.
•Homemade sponge cake or pastries
Easy recipes:
| Turkey and courgette sandwich | |
Ingredients | Preparation |
| Sliced bread 1 courgette 1 slice of turkey ham 2 slices of cheese suitable for melting 2 cloves of garlic Olive oil Salt | Cut the courgette into julienne strips. Peel and slice the garlic. Sauté the courgette with the garlic and a pinch of salt for a few minutes on a high heat in a frying pan with a tablespoon of oil. Cover and set to one side. Sprinkle one side of a slice of bread with a little oil, then place a slice of cheese, a slice of ham and a layer of courgette on each slice and cover with another slide of bread. Tip: If the sandwich is going to be eaten immediately, you can bake it for a few minutes in the oven until golden. |
| Bean salad | |
Ingredients | Preparation |
| 400 gr. cooked white beans 50 gr curly endive ½ red pepper ½ green pepper 1 fresh onion 10 cherry tomatoes 50 gr. black olives 2 spoons vinegar 2 fillets of anchovies in oil Salt & pepper | Wash the peppers and dice them. Wash the tomatoes and split them in half. Peel the onion and cut into strips. Drain the beans and wash them under the tap. Arrange in a salad bowl with tomatoes, peppers, cleaned and chopped endive and olives. Grind the anchovies together with the oil and vinegar and season with salt. Dress the salad and top with the onion. Tip: Onion has a milder flavour if cut into half-moon shapes and placed in a bowl with water. |
