Healthy Eating Out With Kids

1 Don't Give Up

"First off, a lot of times they'll grow out of [picky eating]. Usually by the age of 6, they're not quite as picky. But it depends on growth spurts and other things that may be going on with the child's life," Dr. Dubost says. "The point is to continually keep trying. Don't give up. Sometimes it can take up to 10 times to be introduced to the food before they like it."

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2 Make Food Fun

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Dr. Dubost suggests giving the food fun and inviting names — think "X-ray vision carrots," or anything that will make it appealing and even exciting to them.

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3 Kids Love Finger Food

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It's no surprise that kids are more likely to try a new food when they can pick it up with their fingers. "[Try] cutting something into bite-sized shapes of different forms like a star or sunshine," says Dr. Dubost. If you're dining out, just cut what's on their plates into bite-sized pieces so that it's more approachable.

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4 There's a Right Way to Navigate a Fast Food Menu

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When it comes to fast food, Dr. Dubost says that "The Kids LiveWell options are there and available. The criteria is based on leading health expert's recommendations for your child's diet. So there's limits on calories or the portion size. There's limits on unhealthy fat, sugar, and sodium, but it also encourages food groups like whole grains, lean protein, fruits and vegetables, and low-fat dairy. Those food groups should be the balance or the main composition of a child's diet."

If you select a dining establishment from the Kids LiveWell roster, it'll serve up a list of the most nutritionally sound options on the menu. Simple as that.

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5 Let's Talk Food

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"I think you should encourage your child to consume all the healthy food groups we just mentioned and get them involved frankly — not just with the shopping experience, but with the cooking experience, too," Dr. Dubost says. "Sometimes they'll be more apt to eat it when they've actually partaken in the cooking of it. So if you're cooking healthier options, they’re going to want to try it. Introduce new foods to them on a regular basis so that expands their palate. And really that old adage of cleaning your plate doesn't need to exist. Kids need to learn when they're hungry and when they're done. So make sure you're not piling on the plate, but letting them tell you when they're full and when they're done."

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