Walking through the mall can be an enjoyable way to fit in some physical activity while completing your shopping list, but the food court can pose nutritional dangers that cancel out the benefits of all that walking. Many of your snack choices at the mall include fried or sugary foods that pack in hundreds of calories and several grams of saturated fat. If you are planning a shopping trip, planning ahead can help you choose a more nutritious snack to complement your physical activity.
Fruit Smoothie
Most mall locations include a smoothie and juice bar. Fruit smoothies are a healthy mall snack if you know what ingredients to choose. Fresh fruit supplies you with fiber, potassium and vitamin C. Order a smoothie that is either all fruit or includes low-fat yogurt rather than ice cream or sherbet to keep fat and sugar content lower. Ask for 100 percent fruit juice, such as orange or apple, as another way to keep your smoothie low in sugar.
Soft Pretzel
You can replace fried snacks, such as French fries or onion rings with soft pretzels, which are lower in fat and can supply some fiber. Many pretzel shops offer several different flavors and some even have pretzels stuffed with cheese or pizza ingredients. Your healthiest choice is a plain and unsalted soft pretzel cooked without oil if offered; you can add a sprinkle of cinnamon. Pass on high fat dips like nacho cheese because they lack nutrition and are often loaded with salt as well. Another healthy choice is a sprinkle of cheese, which will add some calcium without increasing the fat content significantly. Pizza sauce is a lower-calorie dip that pairs well with a cheese-sprinkled pretzel.
Popcorn
The smell of popping corn often fills the mall and entices you to order a large serving with added butter. Sara Donovan and Gary Legwold report in their book, "Mall Walking Madness," that popcorn can be a nutritious snack if you choose the right kind. Popcorn is filled with fiber, but the health of your snack depends on how you order it. Air-popped popcorn contains no added fat, but buttered popcorn cooked in oil is loaded with saturated fat. Many popcorn stands offer several add-ins to enhance your snack. Nuts are a healthy option that supply fiber and protein. Dried fruit supplies fiber and small amounts of vitamins. Pass on any added salt.
Fruit Cup
Peruse the restaurants in the food court and you will likely find at least one that offers a small fruit cup as a menu option. As a snack, fruit supplies several key vitamins and minerals and is also low in fat and calories. Select a fruit cup that has been made the same day to get the highest quality and most nutrition from your snack.
References
- "Hospitality Industry Handbook on Nutrition and Menu Planning"; Lisa Gordon-Davis; 2004
- "Mall Walking Madness"; Sara Donovan and Gary Legwold; 2002
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