What you feed your children is certainly your own business.

But your choices, if you want to try to feed them healthier foods or encourage them to make healthier options as they grow, is still pretty limited when it comes to eating out.

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Despite the voluntary Kids LiveWell pledge that many national restaurant chains took five years ago to provide families with more healthy children’s menu choices when dining out — few have actually improved their menu options, according to a study done by Harvard T.H. Chan School of Public Health.

More than 150 chains with 42,000 locations in the U.S. were participating in the program as of 2015 — which requires that at least one meal and one other item on kids’ menus meet nutritional guidelines.

Related: Salty Foods and Sickly Children

The study found in 2011 and 2012 that at least one in three children ate fast food every day — a rather shocking statistic. And when fast food is a key component of their diet, children are consuming more calories, added sugars, and saturated fats than their peers. Even removing soda didn’t help. The study authors found it was merely replaced with other sugary beverages such as flavored milks and sweetened teas.

Personal trainer Alex Haschen of Baltimore, Maryland, believes there are three main things families miss out on when they eat “fast and easy”:

1.) Nutrition
It is not just the amount of food we eat but the quality, said Haschen. “Foods that are designed to be made fast and with minimal effort are typically packed with preservatives and artificial colors, flavors, and sweeteners. Food should allow our bodies to thrive, not just fill our bellies.”

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2.) Relaxation 
Young minds are extremely fragile and vulnerable, he added. “Recent reports show that young children are exhibiting stress far greater than ever before. The stress of always needing to move fast and get on with the next thing does not allow kids and parents to communicate outside of ‘the hustle.’ Cooking a meal and sitting down to eat can be extremely therapeutic.”

Allow yourself a designated amount of time to simply focus on two things, Haschen told LifeZette: the meal and those you are eating it with. “We need to get away from eating in the car and microwaving and start focusing on what really matters — family.”

3.) Education
Look at the back of most factory-made items, and you’re likely to see words that are difficult to pronounce and terms that seem more fitting for a paint set than a meal (Blue #2, Yellow #5, etc.). “How can we ever expect kids to understand why certain foods are better for them if all they are exposed to are these highly manipulated frankenfoods?” said Haschen. “Cooking together is a time to talk about where food comes from, how it is grown and why it is good for us.”