Sam Wood: How to survive the food court
Screaming babies, big crowds, long queues … food courts can be stressful enough without worrying about making the right decision when choosing what to eat.
If you find yourself pacing around a shopping centre or airport food court anxiously, trying to work out the healthiest option among the clever marketing tools of the major chains then, fear not, I am here to help.
A food court is nothing to get in a panic over and, just like you won’t have abs after eating one healthy meal (wouldn’t that be nice), one little slip-up is not going to do any harm.
That being said, this doesn’t mean that every time you find yourself eating out you should order whatever you like for the sake of it.
Healthier choices are definitely possible in food courts, and I’ve put together a handy little survival guide. Here is what to order, and what to pass on:
| FOOD OPTION | WHAT TO AVOID | SAM’S SELECTION |
| Sushi | Rolls that are full of mayo, such as cooked tuna, or fried protein fillings such as crispy chicken. | Sliced sashimi OR 2 raw salmon/tuna handrolls with brown rice. |
| Sandwich bar | Always opt to make your own instead of buying the sandwiches sitting in the cabinet. That way you know exactly what is in the sandwich you’ll be eating. | I’d opt for wholegrain bread with a light spread of avocado, a protein filling (cooked chicken or ham) and a mixed salad. Ditch the dressings. |
| Subway | Foot-long subs, heavy dressings/sauces and extra salt. | I’d recommend opting for a veggie-packed salad (hold the dressing) instead of a sandwich, but if bread is calling your name then opt for a 6-inch wheat bread and load it up with vegetables. Skip the sauce and go for avocado instead. |
| McDonalds | Try to resist the cheap add-ons that turn your order into a supersized meal. | Classic chicken salad with grilled chicken, and balsamic dressing on the side. |
| KFC | This might seem difficult given that it is a chain based around fried chicken but try to avoid overdoing the fried foods if you can. | There aren’t many healthy options when it comes to KFC. If you find yourself here and don’t know what to order, I’d opt for a KFC shaker salad with grilled chicken and aioli on the side. |
| Indian | Fried dishes like samosa or loading up on naan and steamed rice sides. |
Opt for yoghurt-based dishes or oven-baked and grilled proteins. I love a good tandoori chicken.
|
| Thai | Deep fried delicacies like spring rolls and money bags. |
Order dishes that are flavoured with herbs such as lemongrass, basil and chilli, and go for steamed and grilled proteins where possible.
|
| Chinese | Fried rice, spring rolls and sweet & sour sauces. |
Veggie-packed stir-fries are always a great option and in winter I love a veggie or noodle soup. I also can’t go past a few steamed dumplings.
|
Where possible, I definitely recommend making a decision as an individual or as a family about where you’re going to eat before you actually get there.
Have it locked in and do not allow for alternative options once you arrive.
You also need to be aware of sugary, high-calorie, big volume drinks that are lacking in nutrients.
They are often a food court special and are very unnecessary.
Beyond soft drinks, we’re very much a society with a “bigger is better” philosophy when it comes to food, so remember you are in charge of your portion sizes, not them. You don’t have to eat everything on your plate.
I’m certainly not here to tell you that you can never order things in the “avoid” list and that you can kiss your spring rolls goodbye forever.
I’m all about progress, not perfection and in eating a healthy, balanced diet.
This guide is simply to help you navigate a food court when you’re not sure what meals will help your goals and what will harm them.
We recommend
We thought you might like
States
Capital Cities
Capital Cities - Rentals
Popular Areas
Allhomes
More
