Navigating the Food Court

Ideally, we should take time to eat before going to the mall, but sometimes that is not possible, and we need to eat on the run. Most food courts offer a wide variety of foods from around the world. And, if we carefully examine each menu, we can find low-fat, nutritional choices.

Italian: Pasta with tomato sauce, vegetable soup, or salad with dressing on the side are good picks here. The best pizza choice is vegetarian--get double vegetables instead of double cheese. Avoid garlic bread, cream-based sauces, Caesar salad, and chicken parmigiana.

Mexican: Choose chicken fajitas, enchilada, beef soft tacos, or vegetarian burritos without the high-fat toppings. Avoid high-fat nachos with cheese and guacamole.

Greek: Order chicken souvlaki and a salad with dressing on the side.

Chinese: Try egg drop and wonton soups, mixed vegetables, steamed dim sum, steamed rice, or stir-fries. Avoid deep-fried egg rolls, chicken balls, chicken wings, and fried rice.

Burger Outlets: Order a plain hamburger or veggie burger dressed with lettuce, tomatoes, pickles, and onions. Or, consider grilled chicken on a bun, a stuffed pita, or a wrap. Avoid the special sauces, bacon, and cheese toppings.

Submarine Shops: Order a six-inch sub on a whole wheat bun with turkey, beef, chicken, or seafood, lots of vegetables and low-fat mayonnaise. Avoid club subs and those with meatballs or deep-fried chicken.