Food courts are a popular place for an express lunch, snack or coffee while people are out and about enjoying their shopping experience. Unfortunately, there is an overabundance of people lining up in front of stores that feature the deep fried, fatty, salty, sugary foods that are lacking in nutritional content. Yet it seems that many folk are so accustomed to these popularised and socially acceptable food choices that they don’t really give it an extra thought.

Reflecting back on Jamie Oliver’s ‘Food Revolution USA’ TV show, it is clear how devastating that the consumption of processed, fast foods and a lack of nutritional understanding has had upon our western culture.

As Jamie showed up at an American elementary school, he was exposed to the kinds of foods that these kids eat on a daily basis; processed meats, processed cheese, processed potato, pizza for breakfast, flavored milk, and the junk food list goes on. What’s worse is that the kids were going home at night to be served more of the same processed, deep fried foods, compliments of their parents.

Here in Australia, 1 in 2 adults are overweight, and in the United States 1 in 3 adults are considered to be obese. So, it is clear that the convenience of fast foods have created a massive inconvenience in the health problems of real people. The easiest way to gain an empirical understanding of this crisis is to hang out at your local food court and watch as people make their daily food choices. 

Some of the danger areas of Food Court/Takeout choices:

• There is a really low chance that you’ll be eating free range eggs and meat.
• People buy into the generalizations like ‘chinese food is really healthy’ and therefore don’t think twice about loading up a huge plate or plastic container with deep fried, battered, westernized versions of chinese cuisine.
• Just because friends, family and ‘cool people’ buy junk food, you don’t question the food content, and fear being perceived as weird for going for a healthy food choice.
• Overweight people may feel embarrassed to go for a healthy meal when all their friends are eating junk food. Some would rather go with the crowd than draw attention to themselves.
• Occasional indulging is fine, but people often make a habit of eating unhealthy fast foods every time they go to the shopping centre; which for some people is really often.
  
  So, assuming that we are at a standard food court with a fair range of different food choices, let’s suggest 5 healthy options that taste great, but don’t come at a great cost to your health.

Meal one: Falafel Kebab

Have you seen those big, greasy slabs of rotating meat at the Kebab shops? Probably not a wise choice to put that into your stomach. Falafel kebabs on the other hand are still tasty, and are also very healthy. Try Falafel with mushroom, olives, lettuce, tomato and a little onion. Topped with some hummus, chilly, or garlic sauce, you can’t go wrong.

Meal two: Curry

Try a beef or lamb curry with Saffron or white rice if it’s available. Avoid the greasy deep fried side dishes that are often offered at food court Indian food stalls. Try a medium to hot dish and avoid the creamy, westernized mild dishes. Don’t get your hopes up for organic, free range chicken.

Meal three: Grilled fish with salad

The fish and chip stores and carveries usually offer crumbed, battered and grilled fish. Grilled is obviously the healthiest option, as it’s cooked on the hot plate and isn’t deep fried. Try a big piece of grilled fish with a garden, mediterranean or greek salad with some lemon, and a little salt and pepper.

Meal four: Roast veggies

Despite what we train ourselves to expect and believe, we don’t always need to have a plate packed with carbs, proteins, salads, fruits, veggies and follow it up with desert. It’s OK to eat a simple plate of veggies at times. In fact, it’s not only OK, it’s great. There are often a few shops that sell steamed and roast veggies, so don’t be shy; load your plate up with a pile of veggies. A little and salt and pepper and you should be feeling satisfied after the meal. If you are avoiding weight gain, try to keep roast potato to a minimum and avoid gravy.

Meal five: Sushi

Sushi has become a very popular food court option for the 21st century. Try some of the combination packages that have raw salmon, veggies and various seafood combinations. If you are going for the full length sushi rolls, three should suffice. It’s easy to get excited and order at least five, but the rice will expand in your stomach after you’ve eaten, and eating large quantities of sushi will result in weight gain, especially if you make a regular habit of it. Avoid the sushi rolls that are filled with deep fried meats if you are avoiding weight gain. Try some pickled ginger, soy sauce and wasabi to add a little kick to the meal. Miso soup is a healthy and warming addition to the cold sushi, so definitely try some out if it’s available.

Snacking while shopping:

Pop into the supermarket at the start of your shopping adventure and buy a 750 ml or 1 liter bottle of water. Grab a packet of healthy unsalted mixed nuts, a banana, or maybe even some prunes. These healthy snacks will keep your appetite at bay and your body functioning beautifully. Avoid sugary juices, soft drinks (even the one’s with artificial sweeteners) chips, chocolates, and other popular snack foods.

In conclusion, our food and lifestyle choices have resulted in a western epidemic in obesity that is only getting worse with time. By cutting out the convenient junk foods and getting a little creative and wise with our food choices, in conjunction with exercise and a diverse, active lifestyle, we can turn it all around and reclaim our health and vitality.