Everyone's Health

Holidays Pack On the Fat, When you least expect it!

Fat chance: Calories pile up quickly at malls

R. Loveman

The holidays are here, and that means a lot of us will be hitting the malls. But how can hungry shoppers stay within their calorie budgets at the food court so we can save our binge eating for those holiday parties?

For starters, pack a few snacks when you shop so you don't get excessively hungry, says Arlington, Texas, nutritionist Jennifer Pereira, who runs nutritionparadox.com.

“Or try the kids meal,” she says. “This is often sufficient to satisfy normal hunger.”

Pereira says she doesn't believe in making any foods off-limits but suggests eating slowly, so you recognize when you're satisfied, and cutting calories by leaving off fat-filled mayonnaise or spreads. And check nutrition information before you go.

“Don't assume the chicken sandwich is lower in calories than the beef, or that the salad would be the lowest-calorie choice,” she says.

Here is some nutritional information on common fast-food items:

CINNABON: Classic Cinnabon roll

Calories: 730
Fat: 24 grams
Carbohydrates: 114 grams
Fiber: 1.5 grams

DIPPIN' DOTS: Chocolate ice cream ( 1/2 cup)

Calories: 165
Fat: 10 grams
Carbohydrates: 15 grams
Fiber: 0

DAIRY QUEEN: Dipped chocolate cone

Calories: 490
Fat: 23 grams
Carbohydrates: 61 grams
Fiber: 0

PANDA EXPRESS: Broccoli Beef (5.5 ounces) with steamed rice (8 ounces)

Calories: 530
Fat: 9.5 grams
Carbohydrates: 92 grams
Fiber: 8 grams

PANDA EXPRESS: Mandarin Chicken (5.5 ounces) with steamed rice (8 ounces)

Calories: 630
Fat: 12.5 grams
Carbohydrates: 89 grams
Fiber: 4

CHICK-FIL-A: Chargrilled Chicken Sandwich

Calories: 270
Fat: 3.5 grams
Carbohydrates: 33 grams
Fiber: 3 grams

SONIC: Blended Coke Float, regular size

Calories: 290
Fat: 8 grams
Carbohydrates: 54 grams
Fiber: 0

SONIC: Strawberry Cream Pie Shake, regular size

Calories: 620
Fat: 19 grams
Carbohydrates: 106 grams
Fiber: 1 gram

SUBWAY: 6-inch turkey (low fat)

Calories: 223
Fat: 4.5 grams
Carbohydrates: 46 grams
Fiber: 5 grams

MRS. FIELDS: Semi-Sweet Chocolate Nibblers (three)

Calories: 170
Fat: 8 grams
Carbohydrates: 24 grams
Fiber: less than 1 gram

MRS. FIELDS: Double fudge brownie (one)

Calories: 360
Fat: 20 grams
Carbohydrates: 45 grams
Fiber: 2 grams

STARBUCKS: Mocha Frappuccino, no whipped cream (16 ounces)

Calories: 260
Fat: 3.5 grams
Carbohydrates: 54 grams
Fiber: 0

SOURCES: Listed companies websites.

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