The items you should NEVER order for your children at a fast food restaurant (and the ones you can buy to make sure they have a nutritious meal)

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On every high street in every town, city and country, a fast food restaurant can be found.

So it's little wonder that childhood obesity is classed by the World Health Organization as one of the most serious public health challenges that we face today.

Nutritionist and weight loss expert Lily Soutter has picked apart the children's menus at some of the most popular fast food chains to find out what you should never order for your child when you next visit a branch.

And she's also revealed the healthiest kids' meals available at the same restaurants, so you can make a more informed choice next time you dine out.

MCDONALD'S

Nutritionist and weight loss expert Lily Soutter has found out what you should never order for your child at a fast food chain, including a cheeseburger with bun at McDonald's

LILY SAYS NEVER ORDER...

Main - Cheeseburger with bun: This option contains the highest salt (1.6g), sugar (7.3g) and saturated fat (6g) content.

Side - Fries: It's a no brainer that deep fried food gets a big thumbs down. Not only is the healthier part of the potato removed - the skin where most of the fibre and nutrients are found - but they are also cooked in large quantities of fat and are lathered with salt.

Drink Option 1 - Tropicana: Whilst some may think that fruit juice is healthy, it's still full of sugar at the end of the day and it is a fast way of causing blood sugar imbalances. Fruit juice is high in fructose, a type of sugar, which has been shown to lead to fatty liver disease, obesity, diabetes and heart disease. 

Option 2 - Robinsons Fruit Shoot: Despite having no additional sugar, it does contain preservatives and at least two types of sweeteners. 

... AND WHAT YOU SHOULD ORDER

Instead of a cheeseburger, buy fish fingers for your kids if you're taking them to a McDonald's

Main Option 1 - Fish Fingers: Not only is fish is a lean source of protein which can help to keep blood sugar levels stable, it is also extremely low in calories and saturated fat, providing only 0.8g per serving.

Option 2 - Hamburger without the bun: McDonalds really have come up trumps with the quality of their burgers. Patties are now made with 100 per cent pure beef, with no additives, fillers, binders, preservatives or flavour enhancers. There's also the added benefit of the healthy toppings, which include onions and pickles.

Side - Carrot sticks: When it comes to health it's not rocket science to know that carrots sticks trump potato fries any day. Packed full of immune boosting beta-carotene and fibre, this is one option that shouldn't go amiss.

Dessert - Apple and grape fruit bag: Containing just apple and grapes, this option really is as simple as it sounds. This little bag is portion controlled and provides children with one of their five a day.

Drink - Organic semi-skimmed milk or water: You may be surprised at this but McDonald's actually serves organic milk, making it a perfect replacement for milkshakes or fizzy drinks.

PIZZA HUT  

LILY SAYS NEVER ORDER... 

Main - Big Heroes Fried Breaded Chicken and Fries: With 2.74g of salt per serving, this is dangerously high for the average child. Those aged 4-6 should only have 3g of salt per day.

Side - Fries: The kid's menu automatically comes with a side salad. By adding fries from the adult menu, the calorie intake would be far to high.

Dessert - Banana Waffle: This is shockingly high in sugar with 61.2g per portion. In fact, all the waffles on the kids' menu have a minimum 42.6g of sugar per portion and should be avoided.

Drink - Milkshakes: Those found on the kids' menu can contain up 48.5g of sugar per serving. Children should also avoid the fizzy drinks station. Though unlimited Pepsi may sound appealing, it's a fast track to an unhealthy lifestyle.

KFC

Lily says never order the Kids' Burger at a KFC for your children as it has the highest calorie and salt content on the kids menu

LILY SAYS NEVER ORDER... 

Main - Kids' Burger: Not only does this chicken burger have the highest calorie and salt content, it is also a source of white refined carbohydrates, which can lead to weight gain and blood sugar imbalances.

Side - Chips: Luckily on the kids' menu, KFC only offers sweet corn. But it's vital that children are not tempted to order chips from the adult menu, as they will simply be consuming far to many calories than they need.

Dessert - White Chocolate Krushems: Whilst the only option on the kids' menu is the Innocent Fruit Tube, it's important they don't veer over to the adult menu. Some of the milkshakes can contain up to 59.9g sugar and 435 calories per portion.

Drinks - Robinson's Fruit Shoot

... AND WHAT YOU SHOULD ORDER

Lily says buy the Kids' Mini Breast Fillet and Tomato Meal at KFC for your children but swap the Fruit Shoot for water

Main - Kids' Mini Breast Fillet and Tomato Meal: Chicken is a lean source of protein that will help to keep blood sugar and energy levels stable. Try replacing the tomato sauce with the addition of avocado for a low sugar, healthy fat alternative,

Side - Sweetcorn: Extremely high in fibre, antioxidants and a healthy source of carbohydrate, what's not to like?!

Dessert - Innocent Fruit Tube: With only 20 calories and 4g of sugar per portion, this is a great way to give children the sweetness they may crave from a dessert but without the refined sugars. This option also comes with additional fibre, which most desserts just don't offer.

Drink - Water

BURGER KING

Lily advises you not to order the Kids' Cheeseburger with bun for your children if visiting Burger King

LILY SAYS NEVER ORDER...  

Main - Kids' Cheeseburger with bun: Processed cheese, white refined carbohydrates, and salt are not a good mix when it comes to health.

Side - Fries: Whilst these are not on the kid's menu, temptation may strike to pick from the adult menu despite the fact that portion sizes may not be suitable for children.

Dessert - Warm Belgian Waffle: This 500-calorie dessert on the adult menu contains 45g sugar, 14g saturated fats and even harmful trans fats.

Drink - Coca Cola: Just sugar and chemicals in a glass. 

...AND WHAT YOU SHOULD ORDER 

Lily says buy the Apple Fries instead of potato Fries for your children if visiting a Burger King

Main - Kids' Veggie Burger with no bun: This bean and vegetable based burger is a quick and easy way to add extra fibre and vegetables into children's diets. By removing the bun, they can also avoid the nutritionally void white refined carbohydrates.

Main - Apple Fries: These apple fries contain all the fibre and nutritional benefits that come with apples and are a great alternative to potato fries.

Dessert - Apple Pie Stick: With only 3g of sugar per stick and 110 calories as well as the goodness and fibre from the apples, children will certainly be safe with this choice.

Drink - Water

NANDO'S

LILY SAYS NEVER ORDER... 

Main - Chicken Burger: High in salt and white refined carbohydrates, this choice is worlds apart from the healthiest option on the menu.

Side - Chips or Garlic Bread: Both options break down rapidly into sugar within the blood stream, which can result in a blood sugar and energy crash.

Dessert - Bottomless Frozen Yoghurt: High in sugar, and with the 'all you can eat' option, portion control may go out the window.

Drinks - Apple or Strawberry Cordial 

A spokeswoman for McDonald's said: 'We are always working on our Happy Meal and in recent years have evolved our recipes to reduce the amount of salt in the typical Happy Meal by 47 per cent and the saturated fat in our cooking oil by 83 per cent. 

'We continue to look at ways to reduce the salt, sugar and calorie content and are committed to offering parents a broad choice for their children with clear nutrition information available online and in-store.

'Parents can choose carrot sticks or fruit bags in place of fries and can order fries without salt. Furthermore we've increased our drinks offer and now less than a quarter of Happy Meals are sold with a sugary fizzy drink.' 

A Nando's spokesman commented: 'Providing our younger customers with healthy choices on our menu is very important to Nando's. This is why we offer a range of children's menu items to suit different needs & occasions.' 

A spokeswoman from Pizza Hut Restaurants said: 'All our menus offer a broad choice, including pizza, pasta and wraps and we offer a complimentary salad bar to all our guests. We are committed to producing a wide range of freshly prepared, high quality food which can be enjoyed as a treat and as part of a balanced diet.' 

MailOnline has contacted all restaurants for comment.