Dining Out: Healthy Choices for Kids at Pizza Hut

My two boys love Pizza Hut. My oldest, in fact, saves up his money to treat himself as often as I allow. The gooey cheese that everyone loves is unfortunately a source of naturally occurring trans fats, so that's not all good. The "Eat Well" (it might be called something else in your area) menu, however, has plenty of options that limit or eliminate trans fats, get the fiber up, and lower the calories. You just have to watch what your little ones order.

Order

Try to get your kids to enjoy the delightful Margherita pizza. It's delicious enough for everyone, so perhaps order one pizza for everyone to share. Two slices of this paired with a side salad (try the raspberry dressing; it's excellent) and you have only 480 calories. Not bad for a Pizza Hut lunch. If you can convince your kids to have a glass of water, all the better, but a glass of juice doesn't add too much to the calorie count.

Don't Order

That pepperoni personal pan pizza might be tasty, but it's not all that healthy. If you add a side Caesar salad (with the dressing, of course) and an Orange Crush to drink, you're up to a whopping 1269 calories with 50g of fat. That's a little much for a single meal, so try to get your kids to look elsewhere on the menu. Their health will thank you for it.

Dining Out: Healthy Choices for Kids at McDonald's

Let's face it, modern families are busy and just about all of us end up eating out once in a while. If we're in a rush, fast food joints may be the only places that fit our schedules and our kids' finicky appetites.

Love it or hate it, most of us end up stopping at McDonald's with our children, but even though it may not be our first choice there are still choices available for the health conscious parent. This chain has taken most of the trans fats out of their fries, reduced the sodium in many foods, and now offers milk, apple slices, and even yogurt.

Order

Happy Meals are a big thing for kids, and they used to be pretty darned unhealthy. Today, however, there is more variety. Consider a Grilled Chicken Snack Wrap, apple slices, and a milk to drink. Even a chocolate milk if your child prefers. And they still get the toy. This combo has approximately 450 calories, 690 mg of sodium, and 12 g fat. While this may not be ideal, it's not terrible.

Don't Order

I have nothing against chicken nuggets and fries, and one of my sons really loves them, but if you're looking the healthiest option, pass on this Happy Meal combo. If you add a small Fruitopia to the mix you end up with approximately 600 calories, 640 mg of sodium, and 25 g fat. Another option is probably best.

Stopping at a fast food place such as McDonald's isn't all that bad if you're careful and discerning. If your children do prefer the less healthy options, limit the number of times they're allowed to choose the nuggets or cheeseburger.

Family Recipes: Maple Walnut Crunch

Walnuts serious brain food, especially for children, and they taste good enough on their own. Packed with omega-3s, walnuts keep the neurons in kids' brains firing, protects the heart, lowers cholesterol, and may even help ward off certain types of cancers.

But sometimes we don't want to eat a handful of walnuts all the time. Walnuts are versatile enough to fit in many different recipes, so try the following maple walnut crunch.

Ingredients

• 1 cup raw walnut pieces
• 1 tbsp maple syrup
• pinch of salt

Method

1. Preheat over to 325°F (160°C).
2. Combine all ingredients in a large bow and mixing gently. Make sure all ingredients are evenly distributed and all walnut pieces are coated with the syrup.
3. Spread walnuts evenly on a parchment-lined baking sheet. Bake for 10 minutes, turn, and bake for 10 minutes longer.
4. Let cool before serving.

Make sure you use real maple syrup, not the fake stuff. You'll also want the sweetest nuts possible, so buy smaller walnuts that are lighter in color. Purchase them in small amounts and keep them in the fridge or even the freezer to keep them as fresh as possible.

Family Recipes: Hide-the-Beans Burgers

Kidney beans really are a superfood. They are packed full of fiber, protein, iron, folate, and even antioxidants. Unfortunately, many kids avoid them like the plague. I know mine do. And while you can tuck them into nachos or burritos, they're often quickly spotted by eagle-eyed children. Why not try hiding them in a burger everyone will enjoy?

Ingredients

• 1½ cups red kidney beans, mashed until smooth
• ½ cup quick oats
• 1 cup grated cheddar cheese (medium works best)
• 1 cup grated sweet potato (raw)
• ¼ cup coriander, fresh and copped fine
• 1 tsp salt
• 2 tsp cumin
• 1 tsp chili powder
• 1 egg, beaten
• 1 tbsp oil (choose your favorite for pan frying)
• ¼ cup red onions (optional)
• Barbeque sauce (optional)

Method

1. Take out a large bowl. Add all ingredients except the oil and the optional barbeque sauce and mix by hand. Make sure all ingredients are equally distributed.
2. Form mixture into six equal patties.
3. Heat oil in skillet. Cook patties for 5 minutes on each side, or until golden brown on each side. Feel free to add barbeque sauce as if you were barbequing. In fact, these can also be cooked on the barbeque outside if you like.
4. Place on buns, add ketchup, mustard, cheese, lettuce, or other toppings and serve warm.

This is a versatile recipe, so experiment with different herbs. I like to do basil, oregano, and thyme instead of the herbs listed here, but you might have other favorites. The flavor comes from the herbs, so don't be shy.