Food courts can be a haven for quick meals, but not all options are created equal. Navigating a food court doesn’t have to be a minefield of unhealthy choices. By being mindful of what you order and opting for lighter, more nutritious options, you can enjoy your meal without compromising your health. Remember, small changes can make a big difference! Here’s a list of ten food court items you should steer clear of, along with details and tips on healthier alternatives.

Fried Foods

Fried items like chicken tenders, onion rings, and French fries are often high in unhealthy fats and calories. They can lead to feelings of sluggishness and contribute to long-term health issues.

Tip:

Opt for baked or grilled options instead. Many places offer grilled chicken sandwiches or baked potato wedges.

Heavy Pasta Dishes

Pasta dishes laden with creamy sauces or excessive cheese can pack in the calories and fats. They may leave you feeling bloated and tired.

Tip:

Look for pasta options with light sauces, such as marinara or pesto, and consider adding vegetables for added nutrients.

Soft Drinks and Sugary Beverages

Soda and sugary drinks are loaded with empty calories and can spike your blood sugar. They often lead to energy crashes later on.

Tip:

Choose water, sparkling water, or unsweetened tea. If you want flavor, consider adding a slice of lemon or lime.

Processed Meats

Items like hot dogs, sausages, and deli meats are often high in sodium and preservatives. Regular consumption has been linked to various health issues.

Tip:

If you’re craving a meat option, go for grilled chicken or turkey instead, which are generally leaner and healthier.

Large Portion Sizes

Many food court meals come in enormous portions that exceed daily caloric needs. Oversized servings can lead to overeating.

Tip:

Share a meal with a friend or ask for a smaller portion. Some places allow you to order half portions or kids’ meals.

Loaded Nachos

Nachos topped with cheese, sour cream, and jalapeños can be a calorie bomb. They’re often made with unhealthy fats and provide little nutritional value.

Tip:

If you love nachos, opt for a smaller serving and load them with salsa and fresh veggies instead of cheese and sour cream.

Excessive Salad Dressings

While salads can be healthy, the dressings can be high in calories and sugars. Creamy dressings are often the worst offenders.

Tip:

Ask for dressings on the side, and choose vinaigrettes or olive oil as a healthier alternative. You can control how much you use.

Desserts and Pastries

Desserts like cookies, brownies, and pastries are often high in sugar and unhealthy fats. They can lead to spikes in blood sugar and contribute to weight gain.

Tip:

If you need a sweet treat, consider fresh fruit or yogurt. Some food courts also offer healthier dessert options.

Excessive Cheese Dishes

Cheesy items like quesadillas or cheese-laden pizzas can be high in saturated fats and calories. They offer little in terms of nutritional benefits.

Tip:

Look for options with less cheese or those that incorporate more vegetables for a balanced meal.

Store-Bought Sandwiches

Many pre-packaged sandwiches are loaded with preservatives, sodium, and unhealthy fats. They can often be more unhealthy than they appear.

Tip:

If you’re craving a sandwich, look for freshly made options with whole grain bread, lean meats, and plenty of veggies.