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Beware - The Food Court

By: Dianne Villano, CPFI

Many people think that a trip to the mall means abandoning any thought  of healthy eating.  There are actually quite a few  healthy  food choices that won't leave you cringing underneath the florescent lighting in the dressing rooms. 

Many times people assume that "a little snack" is the best way to save calories, and more often than not, people have no conception of the caloric density of these "little snacks". While there are certainly many snacks that you can fit into your food plan, more often than not you will be better off with a "meal" as they will leave you feeling more satisfied, contain more nutrients and make it easier to follow your food plan. Be particularly aware of coffee drinks as they tend to provide the most "hidden calories. Remember - if you eat 100 calories/day more than your body needs, you will gain 10 pounds per year!!! you will Read on, this article will help you make the best decisions and offer some handy tips so that your next trip to the mall won't be a caloric disaster.

The Numbers/Snacks & Drinks

Cinnabon Caramel Pecanbon: 890 calories 

Starbucks Egg Nog Latte: 810 calories 

 Mrs. Fields Peanut Butter Dream Bar 670 calories

Almond Croissant: 630 calories

White Chocolate Mocha, with whole milk: 600 calories 

Starbucks Cinnamon Scone: 530 calories 

 Dunkin' Donuts Glazed Cake Donut: 270 calories      

 1 Mrs. Fields White Chunk Macadamia Cookie: 270 calories

Tall Starbucks Cappuccino with skim milk: 110 calories 

Meal Type Foods:

Great Steak and Potato Company Chicken Teriyaki Sandwich 580 calories 

Blimpie's roast beef sandwich :390 calories 

Chick Fila Chargrilled Chicken Sandwich  - 280 calories

Chicken Salad from Subway :250 calories

click here for "10 Best & Worst Fast Food Choices"

click here for links to Fast food nutrition information

 Tips:

• Before you leave, eat a light snack comprised of a balance of carbohydrates, protein and fat to keep your self from getting too hungry later and making an unwise choice) A cheese stick and fruit, 1/4c of nuts w/ fruit or 1/2c yogart make quick and tasty snacks.

• Ask for Nutrition Panels: (it is a Federal law that they must be available and most national chains keep them on hand)

• Shop Around: Look for the best nutritional bargains and take advantage of the variety available at the food court. 

• Don't be Shy: Find out if they use oil, sugar, butter and anything else that might add on calories and fat. To insure that these high-calorie add-ons don't make their way into your meal, it helps to ask before they start the preparation. Most food court restaurants prepare the food right in front of you, so keep your eyes open after you place your order.