Author: Glenn Freiboth

Let's face it, when you're on a program the mall food court is a minefield. There's no easy way to tiptoe through the sugar, fat and cholesterol that calls out to you in neon letters from every angle.
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And it isn't just the Mrs. Fields and Ben & Jerry's of this world that must be treaded upon lightly. Even the chicken and fish sandwiches must be carefully dissected. If they're breaded, deep-fried and slathered with mayonnaise, they could easily hit you with as much fat and calories as those burgers and fries you set out to avoid.
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So the big question, is there any way to survive the nutritional onslaught served up by McDonald's, Burger King, Arby's and other fast food chains?
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Answer: Yes, but you must be careful. Here are some tips:
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1. Start late. Avoid hectic weekend crowds. Take advantage of late weekday holiday hours, after you've had dinner at home.
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2. Dress casually. Wear comfortable walking shoes, you won't be as tired--or on the lookout for a snack to revive you.
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3. Shop downtown or at an open-air plaza where you can stroll the streets and stop for a healthy bite at a local cafe.
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4. Dine first. Instead of waiting until you're crazed with hunger, start your trip energized from a nice lunch at a sit-down restaurant.
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5. Stop for a sample of soothing bath lotions, or try out a relaxing massage chair. You'll be less likely to eat from stress.
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6. Hit the drugstore. Save calories and money by grabbing a bottled drink and a snack bag of pretzels that you can stow away for later.
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7. Indulge--a little. At the candy store, a single, decadent truffle (0.4 oz) is just 60 calories--a perfect low-cal treat.
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8. Plan Ahead: No one says you need to eat mall food. If you know you're going to get hungry while shopping, consider packing a bag of carrot sticks and ask for a container of salad dressing to dip them in to satisfy your yen for something salty. Bring along a bag of unsalted nuts, yogurt, boxed juice or string cheese. 'A Clif Bar is better than most muffins; it will save you 150 calories,'and you can always find a fruit basket if you look.'
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9. Pick a Smart Sandwich: Order a turkey sandwich on whole wheat with mustard (instead of mayo). Subway has several good sandwich options, Somers says; just avoid the cheese and oil, and toss the top of the bun to the birds.
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10. Sample the Salads: Salad is one of the healthier options at the food court, but be wary of the pre-packaged ones topped with croutons and cheese, they can sneak hundreds of hidden calories into your lunch. And don't forget to opt for the fat-free dressing.
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11. Just Say No, Thanks: If you can't find anything good to eat at the mall, you might opt not to munch at all. 'If you don't eat at the food court, you'll survive.'
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12. Try these vendors:
Guilt-Free Food Court Eats
You won't spoil your figure with any of these treats.
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Chick-fil-A: 4 Chick-n-Strips (230 calories)
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Smoothie King: Slim & Trim Orange-Vanilla smoothie (20 oz) (200 calories)
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Au Bon Pain: English Toffee Cookie (220 calories)
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Starbucks: Cappuccino with fat-free milk (16 oz) (110 calories)
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Cinnabon: Pack of 5 CinnabonStix (346 calories--perfect for sharing)
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Auntie Anne's: 4 Kidstix (227 calories)
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By following these helpful tips you won't end up a blimp after doing your shopping at your local mall.

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About the Author:
Glenn Freiboth is a Certified Health Advisor lives in Illinois and has helped many overweight and obese people lose weight and keep it off. Get? weight loss products? at? http://www.GetYouHealth.com