The Worst Kids’ Menu Meals: High Calories, High Sodium, and Better Swaps

ABSTRACT

Unhealthy kids’ meals can pack restaurant-level calories and sodium into a single plate. See the worst kids’ menu items (pizza, nuggets, mac and cheese, buttered pasta) plus personal trainer tips for healthier swaps, portion control, and getting half the plate vegetables.

Key Topics

• unhealthy kids meals

• kids menu nutrition

• worst kids menu items

• kids meal calories

• fast food kids meals unhealthy

• high sodium kids meals

• childhood obesity and diet

• high calorie kids menu meals

• how to order healthier kids meals

• kids meal portion control

• healthy swaps for kids meals (fries, juice, nuggets)

• ultra-processed foods and children

• kids restaurant meals sodium

Unhealthy Meals for Kids / Photo: Nikki Awal

Introduction

This is a list of the most common food items on a kid's menu...and you might be surprised by their stats. Even if you don't have kids, you may still want to avoid these foods (from the weight loss article "The 40 Most Fattening Kids' Menu Meals").

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List of Fattening Kids’ Menu Meals

1. BOB EVANS CHOCOLATE CHIP PLENTY-O-PANCAKES

Each stack of these sweet flapjacks adds a startling 850 calories to your little one's daily intake, potentially increasing their risk of obesity in the long run.

Personal Trainer Wisdom: Our first lesson here: Kids CANNOT eat whatever they want. From ages 0-7, they experience the most significant period of physical development (you can legitimately argue until age 21). Why compromise their growth with unhealthy and inflammatory foods? Because they'll start fussing and throwing the vegetables back at you. Alright...fair enough. Nevertheless, you'll want to control their routine as much as possible. While the high-caloric Bob Evans Chocolate Chip Plenty-O-Pancakes may not lead to your child's weight gain (lucky kid), how do you think it's affecting his or her overall health and growth production? Are you genuinely providing the nutrient-dense food he or she needs for long-term health?

2. CHICK-FIL-A NUGGETS

Chick-Fil-A may have added a few healthier options to its menu, but its kids' meals aren't exactly a recipe for the all-day energy kids need to stay active. With fried chicken nuggets, greasy waffle fries, and apple juice tallying 600 calories, 26 grams of fat, and 945 milligrams of sodium, you'd be far better off making lunch for your little ones at home.

Personal Trainer Wisdom: "But it's chicken..." should never be said. While our society is protein-obsessed, the obesity rate continues to rise among children. Is there a correlation here? No matter whether you blame our friend Mr. Chicken or the sugary apple juice, something is missing here: vegetables. I know...I'm too predictable. Don't settle for easy; make half your child's plate veggies (even if you have to serve high-calorie, fatty, fried chicken nuggets).

3. SCHLOTZKY'S CHEESE SANDWICH KIDZ MEAL

How bad could a cheese sandwich really be? If you're eating it at Schlotzky's, the answer is "really bad." A single grilled cheese and French fry meal from this chain have an astonishing 798 calories, and that's before you even add a drink or dessert.

Personal Trainer Wisdom: Should anyone have nearly 800 calories in one meal? Not. The best way to gain weight is to eat more than 400-500 calories per meal (and not just talk about your child).

4. YARDHOUSE PEPPERONI PIZZA

If you ask a dozen kids what their favorite food is, I'd be willing to be that at least half would tell you it's pizza, specifically the pepperoni-topped variety. However, if you're hoping to keep your kids healthy in the long run, steer clear of the pizza on Yardhouse's kids' menu, which contains 840 calories, 41 grams of fat, and 1.5 grams of trans fat.

Personal Trainer Wisdom: I have a confession: I love pizza. It's still one of my favorite meals. Unfortunately, I avoid it at all costs. It's a fatty, simple carb dream preparing you for insulin shots and heart medicine. Try your best to teach your child portion control and substitute half your pizza meal with (you guessed it) veggies.

5. IHOP JR. CHICKEN AND WAFFLES

With 500 calories, 26 grams of fat, and half a gram of trans fat, you'd be much better off making your kids some whole grain waffles (sans fried chicken) at home.

Personal Trainer Wisdom: If you make this dish at home, bake the chicken in almond flour and substitute the dairy with almond milk. You'll save an immense amount of fat and calories.

6. CHIK-FIL-A CHICK-N-STRIPS

Sugar, salt, and saturated fat team up for an unhealthy trinity in Chick-Fil-A's Chick-n-Strips meal. Topped off with waffle fries and chocolate milk, this meal packs 700 calories, 71 grams of fat, 7 grams of saturated fat, and 970 milligrams of sodium.

Personal Trainer Wisdom: Please reread the chicken nuggets section above and reflect.

7. CLAIM JUMPER PASTA WITH BUTTER

For many picky eaters, buttered noodles are among the few palatable foods out there, leading many kids' menus to offer this simple dish as an alternative to hamburgers and chicken fingers. Unfortunately, at Claim Jumper, ordering the Pasta With Butter means you're likely getting more calories than you would in the aforementioned meals. Each serving of this unhealthy dish has 972 calories, 32 grams of fat, and 872 milligrams of sodium.

Personal Trainer Wisdom: This famous dish reminds me of my mother's masterful cooking: Buttered Noodles! Who doesn't love butter and noodles (together or separately)???? Of course, you need to add more salt for taste! Thank you, Claim Jumper, for perfecting this dish! With 972 calories, 32 grams of fat, and over 800 milligrams of sodium, it might be one of the worst filler foods for kids.

8. OLIVE GARDEN MAC AND CHEESE

Olive Garden's Mac and Cheese may clock fewer calories than its counterparts in other restaurants, but when it comes to sodium, it's keeping the competition tight. In each portion of Olive Garden Mac you'll get 350 calories, 3 grams of saturated fat, 2 grams of trans fat, and 1040 milligrams of sodium.

Personal Trainer Wisdom: Most Mac and Cheese options are higher in calories. Despite Olive Garden's efforts to minimize the calories and fat, it still has no more value than the buttered noodles above. Let's face it...if your children depend on most of the meals on this list, they likely lack serious nutrition.

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Research-Based citations

• Roe LS, Sanchez CE, Smethers AD, Keller KL, Rolls BJ. (2022). Portion size can be used strategically to increase intake of vegetables and fruits in young children over multiple days: a cluster-randomized crossover trial. The American Journal of Clinical Nutrition.
  -PMID: 34550306
  -DOI: 10.1093/ajcn/nqab321
  -https://pubmed.ncbi.nlm.nih.gov/34550306/
  

• Lane MM, Gamage E, Du S, et al. (2024). Ultra-processed food exposure and adverse health outcomes: umbrella review of epidemiological meta-analyses. BMJ.
  -PMID: 38418082
  -DOI: 10.1136/bmj-2023-077310
  -Publisher: https://doi.org/10.1136/bmj-2023-077310

Frequently Asked Questions (FAQ)

1. What are the most unhealthy kids’ meals at restaurants?
   Kids’ meals that combine fried entrees, fries, and sugary drinks tend to be the highest in calories and sodium (examples include nuggets with fries, pizza, and creamy pasta dishes).

2. How many calories are too much for one kid’s meal?
   It depends on age and the rest of the day, but many restaurant kids’ meals exceed what works well for one sitting. A practical rule: if it looks like an adult portion or pushes well above ~400–600 calories, consider splitting it and adding produce.

3. Why is sodium a big deal for kids’ meals?
   Sodium adds up quickly in restaurant food. Kids can meet a meaningful chunk of their daily needs in one meal, which matters because higher sodium intake is linked to higher blood pressure risk over time.

4. Are chicken nuggets a healthy protein for kids?
   Not usually when they’re fried and paired with fries and sweet drinks. If you choose nuggets, aim for grilled or baked options, swap fries for fruit or a veggie side, and choose water or milk.

5. What’s the easiest way to make a kid’s meal healthier?
   Change two things: (1) swap the drink (water or milk instead of juice/soda) and (2) swap the side (fruit or veggies instead of fries). Those two moves can dramatically improve the nutrient profile.

6. How do I get picky eaters to eat more vegetables?
   Use “exposure + availability”: keep a small, consistent veggie option on the plate, serve it first when they’re hungriest, and pair it with a familiar favorite. Portion strategy also helps (see citation below).

7. Do ultra-processed foods affect kids’ weight?
   Evidence from child cohorts shows that higher ultra-processed food intake is associated with higher adiposity measures and higher odds of overweight/obesity.

8. What’s a simple “healthy plate” rule for kids?
   Aim for half the plate fruits and vegetables, plus a protein, plus a high-fiber carb (whole grains, beans, potatoes), and a healthy fat source when possible.

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ABOUT THE AUTHOR: MICHAEL MOODY, PERSONAL TRAINER

As an author, a personal trainer in Denver, and podcast host, Michael Moody has helped personal training clients achieve new fitness heights and incredible weight loss transformations since 2005. He also produces the wellness podcast "The Elements of Being" and has been featured on NBC, WGN Radio, and PBS.

Michael offers personal training to Denver residents who want to meet at the 2460 W 26th Ave studio….or in their homes throughout LoHi (80206), LoDo (80202), RiNo (80216), Washington Park (80209), Cherry Creek (80206, 80209, 80243, 80246, 80231), and Highlands (80202, 80211, 80212). Michael also offers experiences with a personal trainer in Jefferson Park (80211) and Sloan's Lake (80204, 80212).

If you’re looking for a personal trainer who can curate a sustainable (and adaptable) routine based on your needs and wants, Michael is the experienced practitioner you’ve been looking for. Try personal training for a month…your body will thank you!