Plan Ahead for Meals on the Road for Sports Season

Outdoor sports season and vacation road trips are coming up. 

Plan ahead, get a cooler and pack sandwiches, cut up fruits and veggies and bottles of water—it’s much cheaper and healthier for your family!

If you HAVE to eat fast food, here’s a few options/behavior changes that are healthier than other options.

Point of reference:  A McDonald's Happy Meal cheeseburger, fries and soda has 650 calories.  Preschoolers are supposed to eat about 1200 calories a day, elementary school children should eat about 1600 calories a day.

  • Put your foot down, don't give in (to soda, choc milk, etc.)
  • Bribes--for example, when you have to eat out--If the child doesn't eat chicken nuggets for ____trips to a restaurant, you can pay them ____ amount of money.   Great for getting them to try new things.
  • Order off the adult menu and split the meal with them--good for you too!
  • No toys--lose the toys and they won't want the meal.   Or tell child they can have the toy if they order a healthier option
  • Fast food for only a very special occasion--that way they can have whatever--and don't eat out for a month
  • Be a good example and order a healthy choice yourself.

Healthier Options:

  1. Subway Veggie Delite Sandwich--on wheat, no cheese and with apple slices--285 calories with juice or 345 calories with low fat milk.
  2. Subway Roast Beef--with apple slices, no caramel dipping sauce, no cheese-335 calories
  3. Burger King mac and cheese-with apples, no caramel and fat free milk-285 calories
  4. KFC grilled chicken drumstick-corn on the cob and cheese stick -270 calories

By Sharon Rink, MD, ThedaCare Physicians-Pediatrics in Darboy