Mall food
Walking through the mall, it is easy to get tempted by the delicious smells from the fresh-baked cinnamon buns or pretzels. Even if you have the willpower to resist such snacks, you still have the food court to tackle. And while there are options that would certainly blow your diet, food courts have a variety of good-for-you choices that won’t hurt your waist line.
Here are some of Tanya’s tips for eating right at the mall.
- Go for the greens. Salads are available all the time. Some food courts have specialty salad shops where you can choose from an array of vegetables, get it all chopped up and add your favorite proteins. How’s that for a great meal. Just be careful not to load up on the cheese, nuts or dressing. Ask for the dressing on the side and fill up on as many non-starchy vegetables as you would like.
- Don’t come to the mall hungry. The worst feeling is shopping while hungry. You become ravenous and end up stopping at the nearest snack shop to fill up on high-caloric foods such as cookies or cinnamon buns. Instead, eat before you go to the mall.
- Bring snacks along. If you are going to be spending a while at the mall, make sure to bring healthy snacks that will keep you feeling full and satisfied and ready to hit the sales racks! Stash some apple slices and almonds in your purse or bring along a GNU Flavor & Fiber Bar.
*F-Factor Best Bets
Panda Express (Chinese)
|
Calories |
Fat (g) |
Sat. Fat(g) |
Carbs (g) |
Fiber (g) |
*Mixed vegetables (5.5 oz) |
90 |
7 |
1 |
8 |
3 |
*Mushroom Chicken (5.5 oz) |
130 |
6 |
1.5 |
8 |
3 |
*Broccoli Beef (5.5 oz) |
150 |
7 |
1.5 |
11 |
4 |
Steamed Rice (8 oz) |
380 |
2.5 |
0.5 |
81 |
4 |
Fried Rice (8 oz) |
450 |
14 |
3 |
67 |
6 |
Chicken Egg Roll (1 roll) |
170 |
8 |
1.5 |
17 |
2 |
Sbarro (Italian)
|
Calories |
Fat (g) |
Sat. Fat(g) |
Carbs (g) |
Fiber (g) |
Spaghetti with sauce (20 oz.) |
820 |
28 |
-- |
120 |
10 |
Baked Ziti w/ sauce (14.3 oz) |
700 |
41 |
-- |
43 |
4 |
Garlic Rolls ( 2.2 oz) |
170 |
4.5 |
-- |
28 |
<1 |
*Mixed Vegetables (7 oz) |
190 |
15 |
-- |
14 |
4 |
Gourmet Cheese Pizza (1 slice) |
660 |
21 |
-- |
84 |
4 |
*Low-carb Cheese Pizza (1 slice) |
310 |
14 |
-- |
18 |
-- |
*Mixed Garden Salad (8 oz) |
35 |
0 |
-- |
7 |
3 |
*Cucumber & Tomato Salad (8 oz) |
130 |
11 |
-- |
9 |
2 |
Au Bon Pain
|
Calories |
Fat (g) |
Sat. Fat(g) |
Carbs (g) |
Fiber (g) |
Baja Turkey Sandwich |
910 |
47 |
13 |
69 |
4 |
Chicken Salsa Wrap |
440 |
8 |
1.5 |
68 |
8 |
*Asian Chicken Lettuce Cups (3 cups) |
150 |
7 |
3 |
17 |
2 |
*Thai Chicken Salad |
190 |
5 |
1.5 |
21 |
4 |
*Garden Salad (large) |
110 |
2 |
0 |
19 |
5 |
Asian Sesame Dressing (2 tbsp) |
140 |
12 |
2 |
6 |
0 |
Lite Ranch (2.5 oz) |
170 |
16 |
2.5 |
4 |
0 |
*Fat-free Raspberry Vinaigrette (2.5 oz) |
80 |
0 |
0 |
19 |
0 |
Low-fat Chocolate Cake Muffin |
320 |
2 |
0.5 |
74 |
4 |
Raisin Bran |
410 |
9 |
2 |
74 |
9 |
Almond Croissant |
570 |
38 |
15 |
50 |
4 |
*Salads are without dressing
Mrs. Fields
|
Calories |
Fat (g) |
Sat. Fat(g) |
Carbs (g) |
Fiber (g) |
Semi-sweet chocolate chip cookie |
210 |
10 |
5 |
29 |
2 |
Double Fudge brownie |
360 |
20 |
11 |
45 |
2 |
*Peanut Butter Bite-size Nibbler Cookies (3 cookies) |
180 |
10 |
2.5 |
20 |
0 |
Jamba Juice (24 oz)
|
Calories |
Fat (g) |
Sat. Fat(g) |
Carbs (g) |
Fiber (g) |
Peach Perfection |
320 |
0.5 |
0 |
78 |
6 |
*Strawberry Nirvana |
250 |
0.5 |
0 |
55 |
6 |
Banana Berry |
450 |
1 |
0 |
106 |
5 |
Haagen-Dazs (4 oz.)
|
Calories |
Fat (g) |
Sat. Fat(g) |
Carbs (g) |
Fiber (g) |
Chocolate chip cookie dough |
180 |
20 |
12 |
29 |
0 |
Cookie dough light |
260 |
8 |
5 |
41 |
0 |
Strawberry sorbet |
120 |
0 |
0 |
30 |
<1 |
Coffee frozen yogurt |
200 |
4.5 |
2.5 |
31 |
0 |
*Strawberry frozen yogurt, soft serve |
100 |
2 |
1 |
12 |
0 |
*Vanilla frozen yogurt, soft serve |
100 |
0 |
0 |
20 |
0 |
Auntie Anne’s pretzels
|
Calories |
Fat (g) |
Sat. Fat(g) |
Carbs (g) |
Fiber (g) |
Cinnamon sugar w/ butter |
450 |
9 |
5 |
83 |
3 |
Cinnamon sugar w/o butter |
350 |
2 |
0 |
74 |
2 |
Original w/ butter |
370 |
4 |
2 |
72 |
3 |
Original w/o butter |
340 |
1 |
0 |
72 |
3 |
Whole wheat w/ butter |
370 |
4.5 |
1.5 |
72 |
7 |
*Whole wheat w/o butter |
350 |
1.5 |
0 |
72 |
7 |
|
