Healthy Eating While Holiday Shopping

It is the time of year when we start heading back to the mall to shop for holiday presents. And of course, when at the mall, there are a lot of food choices to make. So, how do you go to the mall to shop – and eat healthy. Below are some tips for watching your waistline while you shop.

Plan Ahead

• Don’t go to the mall hungry. Try to eat a healthy meal before heading to the mall.
• Pack healthy snacks to carry in your purse or pockets. The biggest benefit of packing a snack is all of the money you will save (that you can use to shop with) and it reduces the temptation of that 350-600 calorie pretzel, scoop of ice cream or piece of cake.
• Before heading to the mall look at the restaurant and food court menu’s online and plan out what you will eat.
• Many restaurants will have their nutrition information posted.
• As you look online, you will find many meal selections that provide 350 calories, rather than the 800-1000 calorie meals.
• It is often challenging to make healthy food choices with all of the sensory overload of samples, tempting food, and familiar smells of your favorite foods. Having a plan before you go to the mall can help reduce the tematation of foods.
• If you have a smart phone, many apps are available that will list the nutrition information of chain restaurants that you can also view while at the mall

At the mall

• Drink plenty of water. Often when shopping it is easy to forget to drink fluids. On the other hand many people will drink soda and/or coffee which will make you even more thirsty. If a drink comes with your meal, choose water, unsweetened iced tea, or a diet drink. But again, be sure to carry a water bottle around and keep drinking water.
  
  Water= hydration= feeling satisfied.
  • Skip the “meal deals”. Instead choose a sandwich and a salad/fruit.
  • Skip high calorie beverages including soda, coffee drinks, high calorie smoothies, juices, etc. Instead try drinking water or calorie free beverages with your meal.
  Good meal choices
  
  • Grilled chicken sandwich and a side salad (avoid the mayonnaise and use low calorie dressing on the salad)
  • Turkey wrap (avoid the mayo and instead use mustard) with a fruit cup.
  • Small slice of pizza with vegetables and/or grilled chicken (avoid meat on your pizza) and add a side salad (use low calorie salad dressing)
  • Chilli and a side salad.
  • Vegetable based soup (avoid cream based soups)
  • Smoothie (however choose one that provides protein and is not loaded with excess calories- many will list calories)
  • A hamburger is not the healthiest choice, but you can make it healthier by choosing the smallest burger available, skipping the cheese and sauces. Instead add lettuce, tomato, and ketchup. Skip the fries and have a side salad with your burger.
  • Mexican food: many food court restaurants will offer a burrito bowl which is the fillings without the burrito. This can be a great choice with chicken and beans. But be sure to limit the amount of cheese and avoid the guacamole and sour cream. Instead load up on the salsa and vegetables.
  Good snack choices
  
  • Lowfat or nonfat yogurt
  • Fruit
  • Bag of pretzels
  Avoid these high calorie temptations:
  
  • Large Pretzel coated with butter, sugar, or icing.
  • Ice cream, muffins and pastries
  • Cookies, cakes, and cinnamon rolls (even if they come with your meal).
  • Holiday “coffee” drinks.
  • Milkshakes and high calorie smoothies.
    
  Wishing Everyone a Healthy and Happy Thanksgiving Holiday!