Shopping or just walking through a mall is enough to work up an appetite. Most of the food in the food court, however, is high in fat, calories, sugar and salt. It's not easy, but it's possible to find a snack there that is not only nutritious but also satisfies your hunger.
Smoothie
Smoothies can be bad for you -- unless you choose one with the right ingredients. A smoothie made with skim milk or low-fat yogurt and fruit is a healthy mall snack. The fruit contains vitamin C and fiber, which fills you up and digests slowly. Or try a fruit salad with low-fat yogurt for dipping.
Sandwich
A small sandwich is another good way to satisfy your hunger until lunch or dinner. Go for ones that are low in fat and calories, but high in nutrients. Choose whole-wheat bread, sliced veggies, low-fat cheese and lean turkey. This combination offers carbohydrates for energy and fiber, while being low in fat and calories. Consider skipping the cold cuts, which are often high in sodium.
Burrito
If you are on the run, a burrito can be a healthy and portable snack. Choose a whole-wheat tortilla filled with grilled chicken or pinto beans for a good dose of protein and carbohydrates. A small amount of guacamole has heart-healthy fats. Skip the sour cream and refried beans, which are high in calories, fat and salt.
Frozen Yogurt
If you can't resist a sweet snack at the mall, go for soft-serve frozen yogurt. "Health" magazine recommends a 4 oz. serving or less. Frozen yogurt is a good source of calcium, which supports healthy bones and teeth. It also contains probiotics, or good bacteria, that keep your digestive system working efficiently.
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