I am pleased to see that in recent years people have become more attentive to their personal health. Fitness centers for both men and women have sprung up in major cities across the Kingdom. More people recognize the numerous health benefits of exercise and are becoming physically active. Many in our society are even taking their tea and coffee without sugar. Healthy eating has become a cool trend as shoppers seek low fat, vegetarian, natural, and wholesome foods.

The biggest problem most health enthusiasts face is when they dine out. On the weekend your family may spend the day at the mall. The young ones want to enjoy the rides and the teens want to play video games at the entertainment center. And of course Mom wants to browse the shops and buy groceries. At the end of a busy evening your family heads to the mall’s food court and you do not know what to have for dinner!

Fast food does not make up a healthy diet, but if you make informed and nutritionally sound choices you actually enjoy a meal without driving your cholesterol and blood pressure through the roof. Try to become more aware of the calorie content of the most popular foods. We compiled a quick guide to help you select from the healthiest foods available at the most common restaurants in different food courts.

Say no to fried foods. I am sorry, but there is no exception to this rule. That means no fried shrimp, fried fish fillet, fried chicken, chicken nuggets, onion rings, French fries, and doughnuts. The temperature required to deep fry foods changes the chemical structure of the proteins in foods, turning them into potentially carcinogenic compounds. And fried foods are too high in calories, fat, and sodium. Compare a battered and fried chicken breast that has 364 calories with a grilled chicken breast that has 142 calories. Which should you choose?

Say yes to baked potatoes. Baked potatoes are served at most Fish N’ Chips style restaurants, and they are low in fat and cholesterol. Be wise in choosing toppings so as not to add on fat and calories. Ask for green onions, corn, chopped beets, tomatoes, mushrooms, garbanzo and kidney beans, and a dash of salt and pepper. Skip the butter, sour cream, and any topping that has mayonnaise.

Pizza Hut is a favorite among kids and can be a healthy choice. Always request thin and crispy crust as it has fewer calories than the thick crust. Pick the Veggie Lovers or Margarita pizza. Two slices of thin crust vegetarian pizza contains 398 calories while two slices of Super Supreme pizza has 465 calories.

Subway is OK as long as you order the 6-inch sandwich. The twelve-inch sandwich is too large and will leave you feeling heavy and bloated. Ask for whole wheat bread and go easy on the mayonnaise. Spice up your sandwich with ketchup, mustard, or pickles instead. The calorie count of some of the popular 6-inch Subway sandwiches is below:

Spicy Italian Sub: 461 calories

Tuna Sub: 402 calories

Cheese Steak Sub: 352 calories

Turkey Breast Sub: 256 calories

Veggie Delight Sub: 203 calories

Chinese food can be a healthy option. Avoid the egg rolls, fried rice, and fried noodles. Order steamed rice and stir-fried mixed vegetables or vegetable chop suey for a low fat meal. Cabbage and broccoli, the main stay of Chinese dishes, are the top anti-cancer foods.

Italian sandwiches from Panino’s make a light, healthy dinner. Try the grilled cheese sandwich with tomato slices and thyme. Drink water rather than soda.

Order a salad. Beware of putting the wrong dressing over your salad. Most people’s favorite is actually the worst choice from a nutritionist’s point of view. A small sachet of Caesar dressing contains 312 calories, but a sachet of Italian dressing has only 172 calories. So, always go for Italian dressing, not the creamy dressings like Caesar and Ranch.

At the coffee shop, the simpler your coffee, the less sugar and fat it contains. The famous chilled frappuccino drinks are smothered in whipped cream, sugar and caramel. One frappuccino drink has enough calories as an entire meal.

If you are a coffee lover just enjoy the pure taste of American coffee with a little milk, or Turkish coffee without sugar. You can also ask for a cappuccino made with low fat milk for only 83 calories per small cup.

Healthy eating does not have to restrict you and make you give up going out with family and friends.

Just make the right choices, and avoid the temptation to splurge on empty calorie foods like doughnuts and ice cream.

You can stick to your healthy eating plan, even when you are away from your home.