Pretzel Lovers Beware!

Appetizer
Don't take in MORE calories than necessary while doing your Christmas shopping this holiday season.

Unruly children, grumpy salespeople, impossible parking...All of this holiday-time mall chaos can cause many of us to head for the nearest food court in search of a Cheesesteak or Cinnabon - depending on whether you prefer savory or sweet.

As tempting as it may be, try not to use the overcrowded shopping center food court as a refuge during this season's shopping frenzy. You'll regret the added pounds come January 1st...trust me!

Main Course
Follow these food court guidelines from dietwatch.com during your holiday shopping trips, and watch the pounds melt off - or at least not pile on:

Go for low-cal and low-fat options.
Selecting low fat foods can be a challenge, since nutritional information is not readily available. Stick with grilled or steamed foods, and lots of vegetables. Also, poultry sandwiches are lower in calories and fat than their beef or pork counterparts. However, be sure that you're getting grilled chicken, or lean deli meat, and not a breaded, fried chicken breast.


Watch condiments.
Just a teaspoon of mayonnaise contains close to 100 calories and 11 grams of fat. Barbecue sauce, mustard, and ketchup are better options (1 tsp of ketchup: 5.2 cal, 0 g fat; 1 tsp Dijon mustard: 6 calories, 0 g fat; 1 tsp barbecue sauce: 9.9 calories, 0 g fat). However, be aware that even low-fat options are often high in sodium.

Be smart with salads.
Is "I'll just have a salad" your standard answer to eating out? Salads aren't always a calorie bargain, especially if they've been piled with meats and cheeses and topped with oily, creamy dressings—three tablespoons of blue cheese dressing will cost you 232 calories and 24 grams of fat. Order your salad with a low-fat or fat free dressing, or get your dressing on the side. More fast food restaurants are offering salads made from romaine lettuce or spring greens. Choose one of these over a salad made from iceberg lettuce, which offers few vitamins.

Think small.
If nothing will satisfy you but a burger and fries, select the smallest sizes possible—the "kiddie meal" might be just as appropriate for you as it is for your children. If you want a Mrs. Fields chocolate chip cookie, have two Nibblers for 110 calories and 5 grams of fat, not a regular cookie with 280 calories and 14 grams of fat. At Cinnabon, choose a Minibon (300 calories, 11 grams of fat) over the regular Cinnabon (730 calories, 24 grams of fat).

Drink water.
Or diet soda, or unsweetened iced tea. While food courts may offer an array of other beverage choices, from fruit smoothies to specialty coffees, most of these choices are high in sugar and calories. Some pack a hefty dose of fat as well. If you have a craving for a smoothie, ask about the ingredients. Some smoothies are made from an all-fruit base while others are loaded with added sugar.

Don't "window shop" in the food court.
To prevent yourself from a craving, don’t walk up and “take a look.” If you are easily tempted by the sights and smells of particular food stands, plan your route around the mall so that you can avoid these stands. Head straight for the stands that offer the best choices, and don't browse at the rest.

Dessert
As owner of Cafe Physique, I'm quite aware that I'm supposed to be "above" falling prey to the magnetism of the illustrious mall food court, but hey...I'm only human. I personally have no problem at all staying away from the various restaurants and free samples, BUT...my knees begin to jiggle and my bum begins to wiggle every single time I walk past or smell Auntie Anne's pretzels.

Cinnamon & Sugar is my favorite flavor, but I'll take 'em plain too. These hot pretzels are so delicious that they make me want to throw on a white hat and get a job behind the counter. You've never had one? Oooooo...You have no idea what you've been missing!

About Cafe Physique:
The mission of Café Physique is to help clients reach and exceed their personal fitness and nutrition goals. If you’re in need of an a nutritionist in Atlanta or an Atlanta personal trainer – Café Physique is the perfect solution. We offer Atlanta yoga instruction, Atlanta prenatal workouts, and Atlanta personal training. We also have private sessions of pilates that Atlanta residents are raving about. We invite you to let a member of our Atlanta registered dietitian staff or personal training team develop and implement a realistic and healthy lifestyle plan to meet your personal goals.