Can food courts and diets mix? (arepa182/Creative Commons)

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On the shopping day after Thanksgiving known as Black Friday, millions of people will hit the mall for hours of bargain shopping. A large number of those same people will eat their lunch on the fly at the most convenient location: the food court.

The damage to the diet wouldn't be so severe if it didn't come less than 24 hours after most Americans have eaten so much that they had to loosen their belts. With their stomachs still stretched out from the previous day's feast, the food court diners will face a selection of fried and fast foods that will only further add to the holiday poundage.

Follow these 8 tips to handle the food court a little more healthfully:

Think fresh. Food that is made to order is not only usually fresher and more healthful than processed food under a heat lamp, but it also allows you more ability to customize. Look for lean turkey deli sandwiches, pile on the veggies, and make sure they skip the cheese and fatty condiments.

Head East. Most mall food courts have at least one or two vendors of Asian food. If you avoid the fried foods (like egg rolls) and heavy sauces, you can have a meal that's mostly chicken and vegetables. Choose steamed instead of fried rice, and don't be afraid to drain off excess sauce.

Slow down. A busy day of frantic shopping might make you head straight for the fast food chains just for convenience. Avoid the temptation. Nothing could be worse for you after a day of Thanksgiving gorging than a meal of fat and sodium. In fact, if your mall has a sit-down restaurant, take advantage of it (and order intelligently.)

Keep it simple. There's no rule that says you're required to have side items and a sugary drink with anything you order. Skip the combo meal and order one grilled chicken sandwich (or one bean burrito, or one thin veggie slice).

Stay hydrated. Always take a big bottle of water with you when you shop. Not only will sipping water help you stay more full, but you'll be prepared to avoid ordering a calorie-filled drink when you hit the food court.

Go veggie. You don't have to be vegetarian to order a meal of mostly veggies once in a while, and sticking to the green stuff will cut an enormous amount of calories at the mall. Soups, salads, or stir-fries made up of mostly vegetables usually have far fewer calories than their meaty, greasy counterparts.

Go small. What's the minimal amount you need to eat to have the energy to shop a little more? You might find that you don't need a big meal after all. Have a scoop of frozen yogurt, an energy bar from the newsstand, or a skim milk latte from the coffee shop. Don't go hungry, but keep in mind that you can always eat a big, healthy meal when you get home.

Pack it up. Put that big ol' purse to use, and bring along some light snacks to help you avoid the food court altogether. Raisins, crackers, fresh fruit or 100-calorie packs can all keep you from bellying up to that Cinnabon counter.

Best food court choices for healthy eating at Knoxville's West Towne Mall:

Petro's (Lite Veggie Pasta Petro)
Frulatti Cafe (Fresh-made sandwiches to order, fruit and salads)
Subway (Check "Jared's Favorites" on the menu)
Sakkio Japan (Chicken Teriyaki with steamed rice and veggies)
Aunt Anne's Pretzels (Whole wheat pretzel)

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