BETTER FOOD COURT PICKS

How many times has a friend said she wants to get in shape... and then she reaches for the nachoes? To look and feel your best, you need to make smart choices about what you put into your body. We know it's not always possible to pack a lunch, though. Myjellybean.com has tips on healthy picks at the cafeteria or mall, so you can fill your tummy without sabotaging your healthy intentions.

What Should You Never Order?

There's always a best and worst option on any fast food menu, or cafeteria blackboard. Do some research on the Internet to find out how many calories and fat grams are in your favorite fast food items. Don't forget to look up beverages, like smoothies or cappuccinos, which can be even more fattening than food items. (You may be shocked!)

Meanwhile, if you're trying to eat well, avoid ordering anything that contains the words:

-"special" sauce
-cheese sauce (real cheese is okay, in moderation)
-sour cream
-gravy
-chicken nuggets
-croissanwich
-Mcmuffin
-fried (as in fried chicken sandwich)
-jumbo
-super-size
-mega

What Should You Order?

Use your smarts when ordering food. Look for items that contain more veggies than other items (such as a veggie pizza slice, a chicken and vegetable stir-fry, or a garden salad). Do be aware that salad dressings and sauces can add tons of fat and calories to even the healthiest dishes, so check labels, and don't drench your food with add-ons.

Here are Myjellybean.com's tips for what to order - and what to skip - with various take-out cuisines.

CHINESE FOOD

Good Picks:
Stir-fry with loads of veggies and steamed rice
Shrimps with garlic sauce on steamed rice
Teriyaki chicken or beef on steamed rice
Wonton soup

Bad Picks:
Fried wontons
Fried rice/noodles
Chicken balls

PIZZERIA

Good Picks:
Cheese pizza
Vegetarian pizza
Greek pizza
Vegetable toppings

Bad Picks:
Stuffed crust pizza
Extra cheese
Meat lover's
Sausage and pepperoni toppings

SANDWICH SHOP

Good Picks:
Turkey wrap/sub
Chicken wrap/sub
Veggie lovers wrap/sub
Pita with falafel
Bagel with light cream cheese

Bad Picks:
Tuna wrap/sub
Chicken salad wrap/sub
BLT sandwich
Croissant sandwich

BURGER / CHICKEN JOINTS

Good Picks:
Grilled chicken sandwich
Hamburger
Veggie burger
Small fries
Fruit or yogurt smoothie

Bad Picks:
Chicken nuggets
Cheeseburger
Double burger
Fish burger
Large fries
Onion rings
Milkshake
Macaroni salad

MEXICAN FOOD PLACE

Good Picks:
Taco salad

Bad Picks:
Burritos
Refried beans

CANDY STORE / MOVIE THEATER

Good Picks:
Gummy bears
Twizzlers
Sour Candies
Small popcorn without the extra butter

Bad Picks:
Buttered popcorn
Chocolate bars
Nachoes
Sugary sodas