As parents, it’s important to teach our teenagers the importance of making smart food choices, especially when eating out.

With the prevalence of fast food restaurants and the tempting appeal of indulgent options, it’s easy for teenagers to overindulge and develop unhealthy eating habits. However, by following these 7+1 tips, you can help your teenagers develop smarter eating habits when dining out and make healthier food decisions that can last a lifetime.

1. Encourage meal planning and research before eating out

Prior to heading out to a restaurant, encourage your teenagers to take some time to plan their meal choices. Ask them to research different dishes offered at the restaurant and check for healthier options.

Many restaurants have their menus available online, making it easier to make informed choices ahead of time. By planning ahead, your teenagers will have a better idea of what healthier options are available and can resist the temptation of indulgent choices.

2. Promote mindful eating

Teach your teenagers to practice mindful eating by paying attention to their food and how they feel while eating. Encourage them to savor each bite, chew slowly, and put their forks down between bites.

By eating mindfully, teenagers are more likely to feel satisfied with smaller portions and be more in tune with their body’s hunger and fullness cues.

3. Opt for healthier sides and beverages

When ordering meals, guide your teenagers to choose healthier side options such as salads, steamed vegetables, or fruit instead of fries or onion rings.

Additionally, encourage them to choose beverages like water, unsweetened tea, or sparkling water instead of sugary sodas. Small changes in side choices and beverages can significantly reduce their overall calorie and sugar intake.

4. Teach portion control

Portion sizes at restaurants are often much larger than necessary. Teach your teenagers about appropriate portion sizes and how to recognize when they’re full.

Encourage them to ask for a to-go container and pack up leftovers before they start eating to avoid the temptation of finishing oversized meals. This way, they can enjoy the deliciousness of a restaurant meal while keeping their portion sizes in check.

5. Avoid all-you-can-eat buffets and fast-food chains

All-you-can-eat buffets and fast-food chains are breeding grounds for overindulgence. Avoid these establishments as much as possible and opt for healthier dining options instead.

Choose restaurants that offer a variety of nutritious choices and have portion control in mind. By reducing exposure to unlimited quantities of unhealthy food options, your teenagers will be less likely to overindulge.

6. Be a role model

Your teenagers look up to you, so make sure you set a good example when it comes to making smarter food choices. Demonstrate healthy eating habits by choosing nutritious options when dining out and discussing the reasons behind your choices.

By being a positive role model, you can inspire your teenagers to adopt healthier eating habits themselves.

7. Encourage them to try new things

Encourage your teenagers to explore new and healthier flavors by trying different cuisines. Introduce them to a variety of ethnic foods that are packed with nutrition and flavors.

By expanding their palates and exposing them to different types of nutritious meals, your teenagers will be more likely to seek out healthier options when dining out in the future.

+1. Have an open conversation about nutrition

Make sure to have open and honest conversations about nutrition with your teenagers. Discuss the importance of balanced meals, the impact of high sugar and high-fat foods on their health, and the benefits of making smarter food choices.

Educate them about reading food labels and understanding nutritional information. By arming them with knowledge and empowering them to make informed decisions, you can help your teenagers develop lifelong habits of smarter eating out.

In conclusion

With these 7+1 tips, you can guide your teenagers towards smarter eating habits when dining out.

By planning ahead, practicing mindfulness, choosing healthier sides and beverages, understanding portion control, avoiding certain restaurant types, being a positive role model, trying new flavors, and having open conversations about nutrition, your teenagers will be equipped to make better food choices and develop healthier habits that will benefit them throughout their lives.