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Healthiest Foods at the Mall

A dietician spotlighted them - including the names of the chains that feature them.

Attention holiday shoppers: Not everything on food court menus will doom your diet.

There are actually some dishes that are good for you - or at least, not nearly as bad as the usual mall fare.!

And on "The Early Show on Saturday Morning," Health magazine Senior Food and Nutrition Editor Frances Largeman-Roth pointed to several of them, with most of the information coming directly from the magazine:

Asian Grilled Salmon on Brown Rice: P.F. Chang's China Bistro

This wholesome dish is made with real foods that are packed with healthy benefits. The brown rice provides a great source of fiber, while the salmon's omega-3 fatty acids can improve memory, reduce inflammation in the body and may help lower your risk of heart disease, cancer, and arthritis. Since one order contains enough for two servings, split it with a friend to save money and calories.
Serving size: 6 ounces, or ½ of entrée - Calories 230; Fat 12g (2.5 g); Protein 17g; Carbohydrate 14g; Fiber 2g; Sodium 300mg

Moroccan Chicken Salad: California Pizza Kitchen

This salad contains a wide array of antioxidants thanks to its flavorful veggies and dried fruit. The protein-rich chicken and egg, plus 7-grams of fiber make it a super-satisfying dish. It may be high in total fat, but a fair amount of it is healthy, monounsaturated.
Serving size: 1 (½ portion) salad - Calories 412; Fat 27g (sat 4g); Protein 12g; Carbohydrate 30g; Fiber 7g; Sodium 309mg

Chicken on Flatbread with Hummus Artisan Snack Plate: Starbucks

Great as a snack or light lunch, this plate has a mix of veggies and protein to keep you energized.
Serving size: 1 snack plate - Calories 250; Fat 9g (sat 0g); Protein 17g; Carbohydrate 27g; Fiber 5g; Sodium 520mg

Roasted Eggplant, Spinach, and Feta Multigrain Pizza: Uno Chicago Grill

This veggie pizza boasts a full roster of healthy ingredients. Stick to just two or three slices.
Serving size: 1/3 of (10.5-inch) pizza - Calories 290; Fat 11g (sat 3.5g); Protein 13g; Carbohydrate 37g; Fiber 6g; Sodium 400mg

Mayan Chicken harvest Rice Bowl with Brown Rice: Au Bon Pain
Slow-cooked chicken with spices served over brown rice and topped with a field-green salad, this dish has a creative mix of lean protein, veggies, and whole grains.
Serving size: 1 bowl - Calories 510; Fat 13g (sat 3g); Protein 27g; Carbohydrate 72g; Fiber 4g; Sodium 870mg

Broccoli Beef with White Rice from Panda Express

This Chinese dish won't leave you bloated, since the sodium content is decent for food-court Asian fare. The inclusion of super-nutritious broccoli deserves special mention.
Serving size: 5.4 ounces broccoli beef and ½ serving white rice - Calories 340; Fat 4g (sat 1g); Protein 14g; Carbohydrate 60g; Fiber 3g; Sodium 740mg

6-Inch Veggie Delite with Swiss: Subway

No need for portion control here. You can eat a whole sandwich for not many calories or fat, leaving room for cheese and light mayo.
Serving size: 1 (6-inch) sandwich - Calories 330; Fat 12g (sat 4g); Protein 12g; Carbohydrate 45g; Fiber 5g; Sodium 540mg

Asian Sesame Chicken Salad: Panera Bread

Chicken, almonds, and sesame seeds make this salad a protein-rich lunch. A few qualms: romaine lettuce is the only vegetable, and the reduced-sugar dressing contains high-fructose corn syrup and preservatives.
Serving size: 1 salad - Calories 400; Fat 20g (sat 3.5g); Protein 31g; Carbohydrate 31g; Fiber 3g; Sodium 810 mg

Snack Size Fruit and Walnut Salad: McDonald's

This light bite will help hold you over until you get home. It includes sliced apples, red grapes, and sweetened walnuts over low-fat vanilla yogurt.
Serving size: 1 salad - Calories 210; Fat 8g (sat 1.5g); Protein 4g; Carbohydrate 31g; Fiber 2g; Sodium 60mg

Soft Serve Chocolate Frozen Yogurt: TCBY

If you're craving something sweet, this fro yo is a better choice than a giant cookie. It's rich in calcium and contains seven live active cultures, which help aid digestion.
Serving size: 4 ounces (about ½ of a small size) - Calories 110; Fat 1.5g (sat 1g); Protein 4g; Carbohydrate 23g; Fiber 3g; Sodium 90mg

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