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Health » Fitness-ideas » Eat-wisely-at-malls-050303
Learn how to eat wisely at shopping malls

Some suggestions:
  • Fruit: Apples, pears and grapes are durable. Cut-up melon or other fruits become portable in a small container with a lid.
  • Non-fat yoghurt: Yoghurt is a great portable snack, but it is perishable, so pack it in an insulated bag or thermos.
  • Sandwiches: Pre-cut them into portion-controlled sections so you can pull them out at different times without making a mess. Peanut butter, chicken and cheese (on 100 percent whole-wheat bread) are all great options for sandwiches on the go.

Pick right
Food courts don't always feature the mainstream fast-food establishments. But there are food types that you can rely on finding - for example, there's Chinese; pizza; sandwiches; grilled burgers and chicken; and usually one or two traditional fast-food places such as vada pav or bhel. Here are a few quick tips to keep in mind:
  • Say no to butter, mayo, tartar sauce, creamy dressings or extra cheese.
  • Get Chinese food steamed with the sauce on the side; try the mixed vegetables or chicken. Avoid egg rolls, fried rice and deep-fried dishes like sweet and sour chicken, sesame chicken.
  • Use mustard, ketchup, salt, pepper or vinegar as fat-free ways to season your food.
  • Even non-fat frozen yoghurt can be a no-no if you get a large with toppings.
  • Instead of cheese, opt for lettuce, tomato and onion; taking off one slice of cheese can save you about 100 calories.
  • Top your pizza with vegetables instead of meat, and ask for half the cheese. Skip the stuffed pizza.
  • Potatoes sound healthy, but the calories in the toppings can add up - skip the butter. Try vegetables, and sprinkle with a light coating of cheese.

Dr. Vivek Nigam - Obesity Specialist
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