Here's What Nutritionists Order at the Mall Food Court
Four experts share their go-to orders, plus their tips for choosing better-for-you menu options.
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Whether you find yourself in the middle of a long airport layover, stretching out your legs at a rest stop during a road trip, or shopping at the local mall, we’ve all stumbled into a food court. It’s a fairly relatable scenario — after hours of activity, it’s only natural to feel hungry; though food courts aren’t normally thought of as a healthy eating destination, there’s no reason to avoid them.
"Know that one meal won’t make or break your health. If all the options you have access to are less than nutritious, you can focus on finding the best option available and fill in the gaps later in the day," says Roxana Ehsani, M.S., R.D., C.S.S.D., a Washington D.C.-based board-certified sports dietitian.
Instead of stressing out over the experience, allow yourself to savor it. If you ask Mary Stewart, R.D., L.D., a registered dietitian and the founder of Cultivate Nutrition in Dallas, "enjoying your meal matters just as much as making it nutritious. The goal is to find a meal that checks both boxes: nutritious and delicious!"
Read on as dietitians dish about how to do just that, offering general strategies and specific order examples that you can steal. How does pizza sound?
Qualities of the Best Food Court Orders, According to Nutrition Pros
As you take a lap around the food court considering all of the available options, our panel of experts recommend looking for restaurants with menu items that:
Are Customizable
Many shops that sell sandwiches, subs, salads, grain bowls, and pizzas offer a build-your-own option. Dietitians give this alternative a big thumbs up since it allows you to tailor the dish to your individual dietary needs and personal preferences. "It’s a great opportunity to build a healthy meal for yourself and add more veggies," Ehsani says. Besides adding more good ingredients, Frances Largeman-Roth, R.D.N a Dobbs Ferry, New York-based registered dietitian nutritionist and author of Everyday Snack Tray, appreciates the fact that you can easily omit any items you’d rather avoid, such as fried proteins (to trim down on fat and calories) or dairy (if that doesn’t jive with your digestive system).
Include Produce and Protein
Your body needs all three macronutrients: fat, carbohydrates, and protein. For the most satisfaction per calorie, all four dietitians we spoke to agree that it’s wise to lean into items that feature both protein and produce. "This combination will help provide the satiety and energy I’m looking for," Stewart says. That’s because protein has been shown to be the most appetite-taming of all the macronutrients, and adding fiber (an indigestible form of carbohydrate found in nearly all fruits and vegetables) tends to keep folks fuller longer after eating. "Before I place my order, I think about how the food will likely make me feel," Largeman-Roth says. "Some items are just not going to be filling enough. Generally, something with fiber and protein does a good job at keeping me full until I reach my destination."
Aren’t All Fried
Ehsani and Stewart steer clear of deep-fried fare (such as fried chicken and onion rings) since these foods tend to be high in sodium and unhealthy fats. These nutrition factors have ripple effects now and later, they confirm. In the short term, science suggests that high-fat fare significantly increases post-meal fatigue. And over time, excess sodium and saturated fat intake may affect heart health.
Cure a Craving
Beyond all the nutrition factors, our experts also suggest using your intuition. What sounds good? "This may look different each day. Lately, I’ve been in the mood for something warm, so I’d swing by a food court spot that serves soup and a hot panini, a gyro, or a grain bowl," Ehsani says.
4 Food Court Menu Items Dietitians Actually Order
All of that sounds nice in theory, but how does it work in real life? Below, each dietitian shares the actual healthy-ish orders they’ve savored recently and also recommend to clients — and readers like you!
Photo Courtesy of Chipotle
Chipotle Burrito Bowl
"Let’s face it, most food courts are full of fried food and sweet treats. It can be difficult to find a meal with a balance of protein, fruit, veggies, and whole grains. But a salad option or bowl option offers just that, and helps me hit my protein and fiber goals," admits New Jersey-based registered dietitian and nutritionist Lauren Harris-Pincus, R.D.N., founder of Nutrition Starring YOU and author of The Everything Easy Pre-Diabetes Cookbook.
Stewart’s most-frequent stop at the food court, Chipotle, is a stand-out in the bowl game, and "honestly, it’s the closest to eating at home without actually cooking. As a busy mom and professional, this is a win!" She applauds Chipotle’s focus on whole, minimally-processed, made-fresh-daily foods, their promise to never include artificial flavors, colors or preservatives, and the interactive Nutrition Calculator that makes it easy to see how your creation might fit into your day.
Selecting from Chipotle's wide array of fixings to BYOB (build-your-own bowl), Stewart’s go-to order is a Burrito Bowl with lettuce, black beans, chicken, peppers and onions, and a small side of guacamole. Yes, it’s extra, but the healthy fat and fiber are worth it, she verifies. Speaking of which, if you follow Stewart’s lead, you’ll fuel your body with 43 grams of protein and 14 grams of fiber.
Photo Courtesy of Panda Express
Panda Express Double Protein Plate
Last January, the American Chinese chain debuted a menu offering tailormade for all the protein-maxxers or anyone who would like to dive into a fast and filling meal: balanced protein plates. Choose a base and two entrees for a "warm, well-balanced meal with proper macronutrients from primarily whole, minimally processed foods," Stewart says. "I appreciate the flexibility, and the fact that Panda Express has great options on the kids’ menu. My kids love it and I don’t feel like I’m compromising on quality."
Stewart might see Harris-Pincus in line at Panda Express, as they’re both fans of this build-your-own order. Harris-Pincus often opts for the Grilled Teriyaki Chicken and Black Pepper Sirloin Steak with Super Greens as a side. Multiple veggies, plus 61 grams of protein and 9 grams of fiber? Not a bad deal, they both agree.
Photo Courtesy of Smoothie King
Smoothie King Smoothie
For a light meal or snack, "I’d much rather order something that has been freshly-made rather than an assortment of packaged snacks, which I’ve likely already had several of," Largeman-Roth concedes. "With a smoothie, I know I’m getting fruit, fiber, and protein — three things that are often sorely missing from meals when I travel. They also help me stay hydrated!"
One of the most widely-available shops that hits the spot is Smoothie King, Stewart chimes in: "They have a category on their menu called 'GLP-1 Support.'" (You don’t need to be on the diabetes or weight-loss medications to order these.) "These smoothies have been curated by registered dietitians, and their recipes include ample protein, fiber, and no added sugar. As a dietitian who supports people both on and off a GLP-1 medication, this formula is worth following whether you’re on one or not," she says.
Stewart’s go-to order is The Activator Recovery GLP-1 Almond Berry, with antioxidant-rich strawberries and wild blueberries, hydrating coconut water, strawberry protein powder, and almond milk. Blended together, these ingredients add 24 grams of protein and 5 grams of fiber to your daily tally.
Vince Talotta/Contributor/Getty Images
Blaze Pizza Build-Your-Own Pie
As you can tell, the craft-your-own concept is big with nutrition pros. Ehsani admits that when she’s craving pizza, the food court isn’t a bad place to be. Many chains like &pizza, Pieology, MOD Pizza, Your Pie, and Blaze Pizza put diners in the driver’s seat, allowing them to "add plenty of veggies to boost the nutritional profile and order a side salad to make it a bit more balanced," Ehsani says. Some franchises also offer gluten-free and cauliflower crust, if you prefer.
Step up to the counter at Blaze Pizza (or whatever is in your neck of the woods) and ask for your pizza to be made with red sauce, grilled chicken, light on the mozzarella cheese, plus as many veggies as your heart desires. (We love cherry tomatoes, roasted garlic, spinach, and fresh basil for a nod to Italian cuisine.) Polish off the whole pie, and you’ll have 32 grams of protein and 5 grams of fiber. Not bad for pizza night!
