Posted Dec 10, 2010
That iPad in the window of the Apple Store isn’t the only thing tempting you as you stroll through the mall to do a little holiday shopping. Slices of pepperoni pizza, corn dogs and sweet coffee drinks topped with plenty of whipped cream also draw you in.
Don’t let them. Ruining your waistline now will only make meeting that trim-down resolution more difficult to achieve in the New Year.
But not everything found in your average mall food court is going to kill your diet. With a little planning and a dose of common sense, you can keep your belly in check while shopping this season.
We turned to Stephanie DiBacco, a Chartwells dietitian at the State University New York at Albany, to guide us in what we should — and shouldn’t — eat while at the mall.
AUNTIE ANNE’S:
Naughty: Pepperoni pretzel: 440 calories; 12 grams of fat.
Nice: Original pretzel or Original Pretzel Stix with no butter: 310 calories; 1 gram of fat.
Comment: Everything you add — butter, cheeses and dips — can add unwanted calories. Butter will add a minimum of 40 calories and 4 grams of fat, while the cheese sauces can add from 80 to 150 calories and 12 grams of fat. With that in mind, consider choosing the Original Pretzel Stix because you’re more likely to share it with your shopping buddy.
SUBWAY:
Naughty: 6-inch Big Pastrami sub: 580 calories; 28 grams of fat.
Nice: 6-inch Veggie Delite: 230 calories; 2.5 grams of fat.
Comment: Subway tends to have the most options for low-fat, lower-calorie menu items. Take advantage of that by customizing your ingredients and adding whole grains and fresh vegetables to your selection. Skip the mayo and other creamy dressings in favor of the low- and no-fat varieties.
McDonald’s:
Naughty: Angus bacon and cheese burger: 790 calories; 39 grams of fat.
Nice: Classic hamburger: 250 calories; 9 grams of fat.
Comment: If it’s a burger you’re craving, stick with the classics: either a hamburger or cheeseburger. Both contain fewer calories and are true to recommended portion size. If you don’t want the burger, look for healthier grilled chicken options, or even a fresh fruit and yogurt parfait. Skip the fries, too. A small order of fries contains 230 calories and 11 grams of fat. If fries are a must, share them with your wingman.
Nathan’s:
Naughty: Chicken wings with blue cheese (10 wings): 1,478 calories; 137 grams of fat.
Nice: Nathan’s Famous all-beef hotdog: 297 calories; 18 grams of fat.
Comments: Like McDonald’s, an order of French fries can contribute almost 500 additional calories and 34 grams of fat to your meal. In this case, be a good friend and skip the sharing.
Sbarro’s:
Naughty: Stuffed pepperoni pizza (1 slice): 960 calories, 42 grams fat.
Nice: Fresh tomato pizza (one slice): 450 calories; 14 grams of fat.
Comment: Meat toppings add significant calories and fat. If it’s in your budget, grab a mixed garden salad for fewer than 50 calories to fill you up before diving into the full slice of pizza.
Panda Express:
Naughty: Fried rice (full portion): 570 calories; 18 grams of fat.
Nice: Broccoli and beef (full portion) and steamed rice (1/2 portion): 330 calories; 4 grams of fat.
Comment: Don’t be fooled by the simplicity of fried rice. Most is packed with calories and low in protein and fiber. Skip menu items with “fried” or “crispy” in the name. If you do that, treat yourself to a 32-calorie fortune cookie.
Starbucks:
Naughty: Peppermint White Chocolate Mocha with whipped cream (16-ounce grande): 540 calories; 19 grams of fat.
Nice: Nonfat cappuccino (16-oz. grande): 80 calories; 0 grams of fat.
Comment: If you don’t ask specifically for nonfat, you’ll receive 2 percent milk, which can add from 30 to 60 calories to your drink — and whipped cream will add 70 more. Regular brewed and flavored brewed coffee shouldn’t be overlooked. On their own, brewed coffee throws only approximately 5 calories on the tally board for the day.
Source: Stephanie DiBacco, Chartwells dietitian, State University of Texas at Albany.
(E-mail: kgustafson@timesunion.com.)
Before you shop
Try to eat at home before you head to the mall. Power up for power shopping. If you are heading from work, grab a healthy snack bar, a piece of fruit and a bottle of water to hold off hunger.
Avoid hitting the food court at peak meal times. You’ll end up choosing your meal at the location with the shortest lines, not the one with the healthiest options.
Stay hydrated. The first signs of thirst falsely feel likely hunger. However, don’t drink your calories. Opt for water instead of empty-calorie, high-calorie drinks.
If you need just a snack to tide you over during your last leg of shopping, be aware that a healthy snack should contribute only 150 to 250 calories. Don’t negate all of the healthy steps you’ve taken while power-walking from store to store by dropping 500 calories at the big-cookie kiosk.
Source: Stephanie DiBacco, Chartwells Dietitian, University at Albany