SHAPE UP
Calories await shoppers

By Charles Stuart Platkin

This holiday season, my family will spend three or four hours in our local mall.

We will walk, browse, buy gifts — and eat. And that's where the potential problems begin. With more than 1,130 shopping malls in the United States and most of us eating something whenever we visit one, there's potential for some serious diet damage during the already difficult holiday "eating season."

With a few key strategies, however, you can steer clear of calorie rip-offs while bargain-hunting for the holidays.

Don't starve

Resist the urge to starve yourself until you feel compelled to run to the food court and eat the first thing you can get your hands on. Ideally, eat before shopping or schedule a meal break somewhere in the middle of the day.

Avoid variety

An increase in variety only adds to the amount we end up eating. Decide what you're going to have before you get to the food court. Many malls have listings of all their food establishments on their Web sites, or you can look on the many mall directories that list them.

Beware of treats

Snacks can add up to the same amount of calories and fat as a meal. Just take a look at these classic mall treats: Cinnabon — more than 700 calories; Mrs. Fields cookies — more than 250 calories each. And avoid muffins — they often have well over 500 calories.

Drinking hazards

Keep in mind that smoothies sold at places such as Orange Julius and Jamba Juice are food, and they have as many calories as most meals. Decide if you're having the smoothie as a meal replacement or simply as a drink with your burger and fries. Also watch out for specialty coffee drinks at Starbucks or Dunkin' Donuts; they, too, can be in the 350- to 500-calorie range.

Pick right

There are certain food types you can usually rely on at the food court — such as Chinese, pizza, sandwiches and a Burger King or McDonald's. Keep these tips in mind:

• Say no to butter, mayo, tartar sauce, creamy dressings or extra cheese.
• Get Chinese food steamed, with the sauce on the side; try mixed vegetables or chicken and broccoli. Avoid egg rolls, fried rice and deep-fried dishes such as sweet and sour chicken or sesame chicken. And skip the duck sauce — just 2 tablespoons has 80 calories.
• Use mustard, ketchup, salt, pepper or vinegar as fat-free ways to season your food.
• Even nonfat frozen yogurt can be a no-no when you add toppings.
• Instead of cheese, opt for lettuce, tomato and onion; taking off one slice of cheese can save you about 100 calories.
• Top your pizza with vegetables instead of meat, and ask for half the cheese. Skip the stuffed pizza and the baked ziti or lasagna.
• Potatoes sound healthy, but the calories in the toppings can add up — skip the butter, bacon and sour cream. Try vegetables and a light sprinkle of cheese.

Watch your steps

The average mall shopper spends more than 80 minutes per visit during the regular season, and that number probably doubles during the holidays. And because the typical mall is more than 850,000 square feet, there's plenty of room for walking. Bring a pedometer and see if you can get to 5,000 steps, which is about 2.5 miles. Make it your goal to walk the entire mall before you start shopping or eating, and again afterward — it might even help you find the best bargains.

Free equals fat

Holidays bring about many "giveaways," including free samples at the food court and in the stores. But remember, just because it's free doesn't mean it's calorie-free. In fact, I was just in Williams-Sonoma, where they were offering some tasty samples, but when I looked at the packaging, I was amazed to find that one serving of those little "samples" contained almost 300 calories. That's at least half a meal.

Keep it casual

Recently, there's been a trend to bring casual-dining establishments into malls. Believe it or not, dining at these restaurants can be worse than eating at the food court. Here are a few healthy tips:

• Look for the "light" or "healthy" menu items.
• Ask how your dish is prepared, and don't be shy about requesting it prepared without oil or butter.
• Look for baked, grilled or broiled choices, and stay away from fried foods.
• Many of these restaurants pride themselves on huge portions; share yours or take half home.
• Order soup or salad as an appetizer (avoid creamy soups and dressings).

Charles Stuart Platkin is a nutrition and public-health advocate. Write to info@thedietdetective.com.