Diet – what diet? When you’re coming down the escalator to the food court and all of those delicious smells take over, it’s easy to forget that you were planning on having a healthy lunch.
With so many different cuisines on offer, should you get a burger? Noodles? Or give in to your killer kebab craving?
Before you throw all your good intentions completely out the window, here’s how to navigate the food court without putting on a kilo!
Japanese
ORDER: A single serve of sushi or sashimi with miso soup and edamame beans. “Look for the most traditional foods. Japanese portion sizes are typically small,” says dietitian Dr Joanna McMillan.
AVOID: Big sushi rolls with mayo and tempura prawns that are so moreish, it’s easy to eat too many without noticing.
Kebab
ORDER: A shish kebab plate with a mix of grilled meat and veges, plus a side of tabbouleh instead of bread and dips.
AVOID: Falafel may sound healthy, but those vege patties are actually sponges for the oil they’re fried in. Watch out for creamy garlic and yoghurt sauces too.
Burgers
ORDER: A grilled fish or chicken burger, hold the mayo, with extra salad on a wholemeal bun. Bonus points for only eating the top or bottom slice of bread.
AVOID: Anything that comes with “the lot”. Beef plus eggs, bacon, pineapple, cheese and onion rings on a white bun is never a waist-friendly option.
Chinese
ORDER: Freshly cooked stir-fry is your friend. “Ask to have it made with a little stock or water intead of oil and order extra vegetables,” advises Joanna.
AVOID: Spring rolls. Deep-fried and filled mostly with noodles, there’s not a great deal of nutritional value there.
Salad
ORDER: Poached chicken or grilled beef with green salad and lemon dressing. Hold extras such as eggplant soaked in oil or sun-dried tomatoes.
AVOID: Caesar salad with crumbed chicken – schnitzel will never be a health food, especially when it comes with croutons, egg, bacon and mayo dressing.
