(NC)-Food courts are busy places. They are usually crowded and noisy with plenty of activity and some very unhealthy choices. But there are times when away from home and without a meal, this is where you find yourself.
The first thing to do when landing in the food court is to get a lay of the land. Walk around to see what the options are.
• Don’t be afraid to ask for information. Be an informed consumer and look for vendors with nutrition information so you can compare options and look for healthy choices.
• Look for a bar. Not the cocktail variety, but the sandwich, salad or soup kind. If you can build your own meal you can make better choices. For a salad, choose lots of vegetables, fruit, nuts and seeds, boiled eggs, cheese and hummus. Dress it with a small amount of low-fat dressing. Don’t be tempted by the prepared salads with creamy dressings, croutons, or processed meat.
• At the sandwich counter, choose a whole grain bread, bagel or wrap. Fill your sandwich to the brim with vegetables such as peppers, cucumber, tomato, and lettuce. Opt for a filling such as chopped egg or tuna, or a few slices of baked or grilled chicken or turkey breast. Pass on the spreads and dressings and ask for a bit of low-fat mayonnaise.
• Look for a whole grain thin crust pizza and not too much cheese. Ask for lots of vegetables. If you want a meat topping, choose chicken, but skip the high-fat options such as bacon, sausage or pepperoni.
• Delis often have small items such as yogurts, cut-up vegetables and fruit, boiled eggs, and cubes of cheese. Mix and match these items to create a healthy meal and skip the dipping sauces.
• Don’t be tempted to order more than you would normally eat to take advantage of a meal combination that can include high fat and high sodium side dish and a pop. Or ask for substitutions such as salad for fries.
• Order water, lower fat milk (M.F. 2% or less) or 100% fruit juice.
You can learn more about making healthy choices at healthcheck.org.
