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Best Choices For Dieters at Shopping Mall Food Courts

Black Friday: Food Court Survival Guide

Black Friday. A day full of deals, long lines, and schlepping bags full of gifts around the mall. It's a shopping marathon and a gal needs to fuel for endurance events.
mall at christmas
The holiday season is full wonderful home-baked treats, you don't want to waste precious calories on run-of-the-mill food court fare. I have found a few items that are lower in calories and saturated fat and though may not be the healthiest choices overall, like celeb trainer Valerie Waters says, sometimes you just have to just make the better choice.

From Dunkin' Donuts:
Multigrain bagel w/ reduced fat veggie cream cheese: 510 calories, 6.5 g saturated fat
Egg White Turkey Sausage Flatbread Sandwich: 290 calories, 3 g saturated fat
Egg White and Cheese Wake-Up Wrap: 150 calories, 3 g saturated fat

From McDonald's:
Premium Southwest Salad with Grilled Chicken: 320 calories, 3 g saturated fat
Premium Caesar Salad with Grilled Chicken: 220 calories, 3 g saturated fat
Snack Size Fruit & Walnut Salad: 210 calories, 1.5 g of saturated fat


Opt for no dressing or choose from these two:

Newman's Own Low Fat Balsamic Vinaigrette: 40 calories, 0 g saturated fat
Newman's Own Low Fat Family Recipe Italian Dressing: 60 calories, 0 g saturated fat

Not lovin' those option? Then look for more choices after the break.

From Panda Express
Egg Flower Soup: 90 calories, 0 g saturated fat
String Bean Chicken: 190 calories, 2 g saturated fat
Kung Pao Shrimp and Mixed Veggies Panda Bowl: 300 calories, 2.5 Saturated Fat

From Sbarro:
Slice of thin-crust cheese pizza: 460 calories, 3.5 g saturated fat

From Subway:
6" Veggie Delite: 230 calories, .5 g saturated fat
6" Turkey Breast: 280 calories, 1 g saturated fat
6" Oven Roasted Chicken Breast: 320 calories, 1.5 g saturated fat

From Taco Bell:
Fresco Bean Burrito: 350 calories, 2.5 g saturated fat
Fresco Ranchero Chicken Soft Taco: 170 calories, 1 g saturated fat
Burrito Supreme Chicken: 400 calories, 5 g saturated fat
Fiesta Taco Salad NO Shell: 460 calories, 8 g saturated fat

Another great option is to pack your own healthy snacks or sandwiches. You'll know it's low in calories and fat, will save you money, and you won't have to wait in those long lines.

Image Source: Getty
Join The Conversation
danakscully64 danakscully64 6 years
I love the Veggie Delight, I either get that or the Veggie Patty sandwich when I go to Subway (went tonight, actually). I usually don't eat in the food court, fast food isn't my favorite. I occasionally get a Veggie dog on a stick (from Hot Dog On A Stick), those are good. I eat healthy at home so my trips out aren't a big deal in terms of watching calories. I'm more focused on nutrients than calories.
dvdsky81 dvdsky81 6 years
I go to a bigger mall like twice a year (I live right out of St. Louis. My midsize town has a rinkydink mall with like 5 stores and 2 places in the food court which suck. We never go. The closest mall(s) is in St. Louis and it's a 30 min. drive which isn't bad but not close enough to want to do all the time. We'll make a day out of going to the St. Louis Mills or Galleria or somewhere). So when we do go-it's a treat. I eat whatever the heck I I'll eat me some sugar laden Orange Chicken from Panda Express or whatever chain Chinese is so prevalent(I get 'em mixed up). It's soooo good and DAMMIT I GET IT 2 TIMES A YEAR!!! Lol. I bust my ass at workouts and life in general-I think Im good for some self spoiling once in a while.
vanillabean vanillabean 7 years
Unless I work at the mall -- I'm not packing a lunch! Good grief!
TiVo TiVo 7 years
Mmm... I love that McDonald's Southwest Chicken Salad. You don't need dressing at all, and you're totally full! I'm also a fan of Subway, but what's with that Taco Salad from Taco Bell. Who has the will power to NOT eat the bowl??? I'll stick with my two fresco soft tacos!
Autumns_Elegy Autumns_Elegy 7 years
Eep! I was eating subway because the nutritional panel claimed a ham sub with no sauce was 110 calories! (I love subway sauce but they always put too much on and I get a soggy sub. ew) I reckon I'll just have a salad before I hit the mall now.
alex289 alex289 7 years
packing a lunch to the mall? thats strange. can you imagine carrying a lunch bag around while you shop? i dont think its bad to eat fast food once in a while. especially subway which is very healthy. you can't cut out every bad for you food and vow never to eat it again. its unrealistic.
onlysourcherry onlysourcherry 7 years
I'm always surprised by how low in calories the subway veggie delight is because it's so filling! You can knock off 40 extra calories by not adding those little slices of cheese, which I know I can't taste anyways.
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