We’ve talked about foods that you can eat when your at a food court. And of course everyone knows of the foods you should avoid in food courts - pizza, hamburgers, donuts, chips. But there are some foods that trick people. Foods that people think are fine to eat, but are actually loaded with calories. You may be surprised at some of the food on this list.

Subs and Sandwiches

I’m not naming names but we all know who I’m referring to - they sell subs in six inch and foot longs. The problem here is that people assume they are a healthy option, when they are often the complete opposite. For starters, the bread alone on the foot long options are almost 600 calories. Then when you add some of the ‘healthy’ options - steak and cheese, meatballs, mayonnaise, pepperoni - well you may as well order a double whopper burger, at least its cheaper.

Nuts

The nut bar at food courts look like healthy options. And yes nuts are a great source of healthy fats, protein, fibre and energy. But there are two main problems with the nuts sold at food courts. The first is that they are often roasted in vegetable oil or coated in honey or some other way to make a calorie loaded meal even more calorie loaded. Nuts are best consumed raw. The second problem is the portion size of nuts. Nuts on there own are high in calories so you only want a small amount at a time. But when you buy them at the food court they come in amounts much larger than what is the recommended size. You may be surprised just how few nuts comprise a serving. Theres a reason nuts are used as a survival food on long hikes and adventures and its because they are great for you but also packed with energy ie calories. Moderation is important.

Salads

In short I recommend avoiding salads at food courts. That may sound strange but the reason comes down to the fact that you simply won’t find a salad in a food court that isn’t loaded with oil, fatty sauces, fatty cheeses or other unhealthy condiments. Salads are great snacks, but only when you know what is in them. And at food courts you simply don’t.

Exotic Foods

If you don’t know what it is, or you don’t know what it’s made of then you are best not eating it. Foods like curries, pastas, soups and other similar meals can have incredibly high amounts of fat. Of course there are some types of foods that are great for your health: Japanese food for example is great. But in general if you don’t know what it is, and you are looking to stay lean or become leaner, you should always know exactly what you are putting in your body.

Smoothies

Smoothies sounds healthy don’t they - fruit, milk, juice - you can be forgiven for thinking it is a healthy option. And in fact home made smoothies are extremely healthy! A fantastic breakfast in fact! The problems with smoothies are when you are buying them over the counter. First of all they often use full cream milk (although skim is an option) and add calorie dense ingredients like ice cream. Then there is the issue of just how much fruit may be in that smoothie. You can have too much of a good thing and fruit is no exception. And finally, the size of these smoothies can be way too large. People often think smoothies are a low calorie snack, and they can be, but often the smoothies at food courts are quite the opposite.

If you also read the article on healthy food court options, then now you should have the necessary knowledge to make correct decisions when you find yourself sitting in a food court perplexed my the many options available. And when it comes down to it, successful weight loss simply comes down to making the right decisions.