8 Tricks for Surviving the Mall Food Court
How to shop till you drop without blowing your calorie budget.
You set the alarm, get up early, and race to the mall for a day of power
shopping. Then, a few hours later, you feel tired and cranky -- and realize
you've been so consumed with shopping that you haven't eaten in hours. So you
head to the mall food court -- where if you're not careful, you could inhale a
510-calorie peppermint hot chocolate, a 570-calorie glazed pretzel, a
700-calorie slice of pizza, or a 1000-calorie burrito in a matter of seconds.
But don't despair. While food courts are loaded with places serving burgers,
fries, ice cream, cookies, fancy pretzels, pizza, fancy coffees, and donuts,
there are also plenty of lower-calorie options.
How do you find them? Don't expect to see calorie counts posted on the menu
board. For that, you'll need to do a little homework. Check out the nutrition information on the restaurant web sites, either
on your BlackBerry or before you leave home. Or follow some of these eight
expert tips on how to navigate the mall food court without blowing your calorie
8 Tricks to Control Calories at the Mall Food Court
1. Eat Breakfast. Before you head to the mall, start with a
good night's sleep, followed by a hearty breakfast that will keep you
energized for hours. "Eating every few hours will keep your energy up and
help you resist the temptation of those tantalizing smells from cinnamon rolls,
decadent cookies, or holiday coffee drinks that waft through the mall,"
says Jo Lichten, RD, PhD, author of Dining Lean.
Make sure your morning meal contains both protein and fiber. "Have a
bowl of oatmeal with some dried fruit and nuts, or whole-grain toast and a few
eggs," Lichten suggests.
2. Drink Plenty of Fluids, Especially Water. It's easy to overlook
the importance of hydration when you're busy. But enough fluid keeps muscles
performing well, and is essential to feeling good.
3. Bring Some Munchies. "If you take along nutritious foods or
mini-meals you will be less likely to indulge in a mega-calorie snack,"
says American Dietetic Association spokeswoman Kerry Neville, MS, RD.
These are her favorite snacks to stash in her bag and eat at the
- Fresh fruit -- an apple, banana, grapes
- Low-fat cheese slices
- Whole-grain crackers
- Granola bars that contain plenty of protein and fiber
- Turkey sandwich
- Low-fat yogurt
- 100-calorie packs of nuts, trail mix, or rice cakes
- Bottle of water
4.Be Choosy at the Food Court. If you didn't get it together to bring
your food for the day, be particular about your choices. "Just like you
shop for sales and bargains, use the same strategy to check out all the food
offerings at the mall and choose the healthiest options," says Neville.
What are some of the top choices? Recommendations from the experts include:
- Unsweetened beverages (hot or cold)
- 100% fruit juices
- Fruit smoothies (but be sure to check the ingredients and calorie counts;
some can pack up to 600 calories)
- Salads with vegetables and grilled meats, topped lightly with vinaigrette
or low-calorie dressing.
- Side salads with fruit, vegetables, and/or nuts, topped with vinaigrette or
- Grilled chicken or turkey sandwiches (hold the mayo)
- Wrap sandwiches loaded with veggies (hold the mayo)
- Nonfat frozen yogurt or sorbet
- Asian vegetable and chicken stir-fry (make sure the chicken isn't
- Fruit and yogurt parfait
- Nonfat latte without whipped cream or syrup
- Whole-grain pasta with tomato or non-creamy vegetable sauce
- Small hamburger
- Small slice of plain pizza
- Whole beans, hummus, or chili
- Low-fat broth- or vegetable-based soup
- Plain soft pretzel