A day at the mall could leave your wallet lighter but the rest of you heavier, says Consumer Reports.
How does that work? Let's say you stop at Starbucks for breakfast (Frappuccino and a zucchini walnut muffin), Auntie Anne's Pretzels for lunch (pretzel dog and lemonade) and Cinnabon for a pick-me-up (strawberry banana Chillata). For this example, pretend you didn't actually eat a Cinnabon.
Ka-ching! 2,280 calories and 83 grams of fat -- more of both than you should have in a day. But choose right, and your waistline will pay a far lower price. Consumer Reports looked at the nutrition figures for some of the best and worst choices from several food vendors in many of the nation's malls. Its findings include:
-- Dunkin' Donuts. Not so hot: blueberry muffin (460 calories, 15 grams fat, 450 milligrams sodium, 44 grams sugars). Better bet: reduced-fat blueberry muffin (410 calories, 10 grams fat, 620 grams sodium, 40 grams sugars).
-- Starbucks. Not so hot: Caffe Mocha (whole milk and whipped cream), 16 oz. (370 calories, 19 grams fat, 135 grams sodium, 35 grams sugars). Better bet: Iced Skinny Mocha (nonfat milk), 16 oz. (100 calories, 1.5 grams fat, 90 grams sodium, 8 grams sugars).
-- Cinnabon. Not so hot: Cinnabon Classic (880 calories, 36 grams fat, 830 grams sodium, 59 grams sugars). Better bet: Minibon roll (350 calories, 14 grams fat, 330 grams sodium, 24 grams sugars).
WHAT YOU CAN DO
Consumer Reports suggests avoiding temptation by eating before you shop or taking your own snack. Other advice:
-- Choose reduced-fat or light. You'll save 50 calories and 5 grams of fat by buying a reduced-fat blueberry muffin at Dunkin' Donuts instead of the regular version. At Starbucks, a 16-ounce java chip Frappuccino with nonfat milk has 150 fewer calories and 14 fewer grams of fat than the same drink with whole milk and whipped cream. Visit Jamba Juice and you'll save 120 calories by ordering a light banana berry smoothie instead of the classic version.
-- Be picky about toppings. Add blueberries, strawberries or bananas to frozen yogurt: They have 13 to 33 calories per quarter-cup and no fat. By contrast, an ounce of peanuts, almonds, M&M's or peanut butter-cup candies adds 137 to 169 calories. Order an Auntie Anne's pretzel and you'll cut 30 calories by skipping butter and 590 milligrams of sodium by leaving out the salt; 60 calories by avoiding sweet mustard dipping sauce; and 150 calories (and 850 milligrams of sodium) by saying no to melted cheese dip. You can't do much right at Cinnabon except to pass on the frosting cup (180 calories).