How to Make Healthy Choices on the Go — Nourish with Karina, Paediatric Dietitian Nutritionist

Blog is based on Podcast Episode 58: Eating out with kids.  
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As a paediatric dietitian working daily with overwhelmed parents, I’m often asked: “How do I feed my child well when we eat out?” …”they only want the bowl of plain pasta!!!”

Whether you’ve got a picky eater or just a child who loves hot chips (don’t we all?), dining out can be a minefield.

Let’s face it. Most kids’ menus in restaurants—especially your local pub—haven’t evolved much past nuggets, fish and chips, and plain spaghetti. I know because I live it too. That feeling of wanting to enjoy a night off cooking, only to realise your child’s only options are battered, beige, and bland. Meanwhile, your inner health compass t is quietly panicking.

In Episode 58 of the Easy Feed Podcast, I share my top tips for making healthier choices on the go, plus the small shifts we can encourage in restaurants. 

The Problem with the “Nuggets & Chips” Default

Let’s start with the obvious: nuggets and chips. They’re quick, familiar, and guaranteed to please most fussy eaters. But as you know, there is no colour, fibre or much nutrition. 

Of course the kids aren’t actually complaining… it’s us parents who are bothered. And rightly so! We know children’s nutrition is critical to development, behaviour, and immunity. And while there’s no need to serve up a quinoa bowl every time you eat out, giving our kids the opportunity to eat more nutritious foods even when away from home matters…especially if eating out happens at least once a week.

Children’s menus often come with a sugar-laden drink, followed by ice cream or lollies. What we’re giving them is fried food washed down with more sugar.  As a paediatric dietitian, I believe it’s important that we advocate for better options for our kids – even if it’s just one small step at a time. For more guidance on building healthy dining habits for kids, check out the Academy of Nutrition and Dietetics’ Eating Out with Kids2.

Why Restaurants Need a Kids’ Menu Makeover

Recently, I was interviewed for The Daily Telegraph about this very topic. The tides are turning. Some restaurants across Australia are stepping up, offering grilled meats, colourful veggie sides, and even kid-friendly platters that offer choice and visual appeal—exactly what a picky or fussy eater thrives on.

My daughter, for instance, doesn’t eat meat, so spaghetti bolognese is out. She’s tired of pizza and won’t go near nuggets. And if you’ve ever tried to mix and match a plate for your child off the adult menu, you know it can be pricey and hit-or-miss.

Here’s the good news: it doesn’t have to be all or nothing. Below, I’ve listed 5 practical tips that can help improve children’s nutrition while dining out—without causing stress or drama at the table.

5 Tips for Healthier Kids’ Meals When Eating Out

1. Upgrade the Sides
Even if the meal is centred around a fried option, you can still add balance. Ask for a side of salad, sliced cucumbers, or steamed veggies. Most venues have these tucked away in the kitchen—they just don’t think to offer them with the kid’s meal. If your child is a picky eater, simply seeing colourful, crunchy plant foods on the plate helps normalise them.

2. Grilled Over Fried
Let’s swap the fryer for the grill. If there’s a fried chicken or fish dish, ask if you can get that as a grilled option instead.  Even occasional swaps mean less saturated fat and a step closer to healthy eating.

3. Mix and Match Your Own Plate
When nothing on the kid’s menu appeals, try building your own plate from entrees or side dishes. Think: a slice of sourdough, a few olives, maybe some grilled veggies, pita and dips and a plate of salad. Some children love a “bitsy”, deconstructed meal. It feels fun and non-threatening—a smart strategy when dealing with a fussy eater. And yes, toss in a bowl of chips if it keeps the peace! For insights on how menu design can encourage healthier choices, see this research on nudging and boosting kids’ restaurant menus3.

4. Rethink the Drink
Those sugary drinks that come bundled with kids’ meals? They’re often the sneakiest sugar bombs. Water is always the gold standard. But if a drink is non-negotiable, orange juice is typically your best option—lower in sugar than apple juice and much better than lemonade or cola. For the latest on healthy beverage choices for kids, see NPR’s article on rethinking drinks for children4.

Long-Term Solutions: How Parents Can Drive Change

Of course, none of us has time to write letters to restaurant managers. But change often begins at the grassroots level. If you’re a regular at your local pub, have a friendly word with the staff. Ask for veggie add-ons. Suggest a grilled protein option. Let them know it matters.

Here are three practical ideas restaurants can implement (easily!):

• Add a small bowl of raw veggies – think cucumber sticks, cherry tomatoes, grated carrots.

• Include a fruit wedge – like an orange slice or some apple

• Offer a “kids’ platter” option – hummus, pita, grilled chicken strips, a handful of chips, and veggies.

We don’t need to ditch the chips entirely. But let’s pair them with colour and variety—a healthy diet for fussy eaters doesn’t mean deprivation, it means better balance.

It’s Not About Perfection. It’s About Options.

Here’s the truth: not every outing needs to be a health crusade. Sometimes we let the kids enjoy the nuggets, the ice cream, the sugary drink. That’s okay. Food is also about joy, connection, and community.

But as a paediatric dietitian, I believe that when quick easy food is on the menu, it can still be nutritious. We just need to push for options. Because when it’s weekly or even more frequent, those choices start to add up.

Even small tweaks—like asking for chopped veggies or swapping the drink—can have a powerful long-term impact on your child’s relationship with food.

So next time you head out for a meal, try one of these swaps. Share this post with a friend. And let’s keep advocating for menus that support children’s nutrition—and make us feel a little better when we leave the pub.

Want More Support?

If this resonated with you, make sure to sign up for my 5 Days to Healthier Kids Challenge. You’ll get quick wins to improve your child’s diet—especially if you’re managing a fussy eater or feeling stuck in a food rut. Together, we can take the stress out of healthy eating—one bite at a time.