Easy Healthy Food Swaps for Fussy Eaters When Eating Out
When life gets hectic and the last thing on your mind is cooking, takeaway can seem like a great solution. As a paediatric dietitian and a mum, I know how tempting it is to give in to the quick fix, but let me share some simple strategies to make sure your family, including the picky eaters, are still getting the nutrients they need.
This blog is based on Episode 45 of *The Easy Feed Podcast*, titled *Easy Healthy Food Swaps When Eating Out*, where I talk about small yet effective food swaps for picky and fussy eaters. Whether you’re heading to an Italian restaurant or picking up burgers, there are easy ways to boost your child’s nutrition without sacrificing on taste or time.
The Struggle with Picky and Fussy Eaters
Dealing with a picky eater can be stressful, especially when you’re on the go. How often have you ordered something healthy, only for your child to push it away? Or worse, how often have you settled for a less-than-nutritious meal just to avoid a meltdown at the table?
As a paediatric dietitian and mum of a fussy eater, I get it! It isn’t easy, but there are ways to make healthier choices that your children will actually enjoy. The key is to make subtle swaps that don’t feel like a compromise for you or your child.
Nutritious Choices: Italian Cuisine
Italian food is a go-to for many families, because it’s delicious!! Here are some of my favourite tips:
- Thin-Crust Pizza: Instead of ordering a thick, oily crust, opt for a thin-crust pizza. You’ll cut down on the calories and saturated fats, while still serving up something delicious. Add a few veggies where you can, like mushrooms or spinach, to boost the nutrient content.
- Choose Red Sauce Over Creamy: Pasta with a rich tomato sauce is packed with vitamin C and lycopene, both of which are great for growing bodies. Avoid the creamy carbonaras, which tend to be heavier in fats. A good bolognese with lean mince is a much healthier choice for fussy eaters.
- Skip Processed Meats: Processed meats like pepperoni or bacon add unnecessary salt and unhealthy fats. If your child insists on a meat topping, choose grilled chicken or opt for a simple margherita pizza.
For more tips on children’s nutrition, take a look at Nourish with Karina’s blog
Chinese Cuisine: Healthier Food Swaps
Chinese takeaway is often a favourite in many households, but it can come with a lot of hidden sugars and oils. However, there are easy swaps that can make it a healthier option for your picky eater:
- Go Steamed, Not Fried: Swap deep-fried spring rolls or sweet-and-sour chicken for steamed dumplings or stir-fried vegetables. They’re still full of flavour but without the added calories from frying.
- Avoid Sugary Sauces: Dishes covered in sugary sauces, like honey chicken, should be an occasional treat. Opt for stir-fries with lean meats, cashews and plenty of vegetables to give your child a boost of vitamins and fibre.
If you’re after more healthy eating advice, check out Eat For Health’s guide on children’s diets
Mexican Cuisine: Packing in Nutritious Foods
Mexican food can be incredibly nutritious if you know what to look for. Here’s how you can make it work for your fussy eater:
- Choose Soft Tacos Over Fried: Soft tacos filled with grilled chicken or beans, avocado and salad are a fantastic option! Load them up with plant foods for flavour and nutrition!
- Go Easy on the Cheese and Cream: It’s tempting to pile on the sour cream and cheese, but try to keep it light. Instead, add flavour with guacamole and salsa, which are rich in healthy fats and vitamins.
- Burrito Bowls with Brown Rice: If you’re in the mood for a burrito, ask for a bowl with brown rice, beans, and grilled veggies. It’s a healthier option that your children will still love.
For other healthy recipe ideas, head to my recipes section here https://nourishwithkarina.com/healthy-recipes-for-kids.
Burgers: Simple Swaps for Picky Eaters
Burgers are a classic choice for many families, but with a few tweaks, you can make them a healthier meal:
- Grilled Chicken Over Beef: A grilled chicken burger with lettuce and tomato is a much better choice than a greasy cheeseburger. Add a bit of avocado for healthy fats and skip the cheese if you can.
- Avoid double and triple protein options - rather than having meat, cheese and bacon, try to stick to one lean meat option!
- Smaller Portions for Smaller Tummies: Instead of upsizing the meal, stick to smaller fries or share a portion. Swap the sugary drinks for water or milk to cut down on the sugar intake.
Sushi: A Nutritious On-the-Go Option
Sushi is often a healthier convenience option for families.
- Stick to Simple Rolls: Avocado and cucumber rolls or nilgiri are great choices. Avoid deep-fried tempura rolls, which add unnecessary fats.
- Opt for Brown Rice: While white rice sushi is fine occasionally, try introducing brown rice options for added fibre and nutrients.
- Edamame for the Win: Edamame beans are a fantastic source of protein and fibre. Serve them as a side for your sushi meal to give your child a nutritious snack.
Making Healthy Food Swaps Easy
The key to dealing with picky eaters, especially when dining out, is not to deprive them of their favourite foods but to find healthier alternatives that still feel like a treat. Whether it’s choosing grilled over fried or sneaking in veggies where you can, small changes can make a big difference in your child’s nutrition.
And remember, you don’t have to do it alone. If you’re looking for more support, check out my Nourishing Kids Membership where I share plenty more tips on getting fussy eaters to eat well, nutritious recipes, and how to make mealtimes stress-free.
Final Thoughts
As parents, we want the best for our children, and that includes making sure they have a balanced, nutritious diet. But it’s important to remember that perfection is not the goal… it never is. Just small, consistent changes that will make a huge impact over time.
I encourage you to start with one simple swap. Whether it’s choosing brown rice sushi, grilled chicken, or ditching the creamy sauces, these small steps will help you all enjoy a healthier diet.
Feel free to leave a comment or reach out to me on Instagram if you’ve found this blog helpful, or if you’ve got a question about how to manage your child’s nutrition.