16 Food Court Items You Should Avoid At All Costs

We've all been there, in the midst of a bustling food court, surrounded by the sizzling grills, the clatter of trays and cutlery, the vibrant multilingual chatter, and that mouthwatering aroma that irresistibly draws you in. Food courts, with their diverse range of international cuisine and quick-service efficiency, provide a convenient and modern dining experience that caters to our diverse tastes and busy lifestyles.

While food court restaurants' offerings can indeed be enjoyable for the taste buds, it is essential to recognize that certain choices may have repercussions beyond the immediate satisfaction. Indeed, a number of popular food court items can significantly impact your overall health and well-being. These impacts may manifest as an increased risk for heart disease, diabetes, obesity, and other health complications, driven by high levels of fat, sugar, sodium, and caloric intake. Recognizing the potential pitfalls in your food court meal is the first step towards making informed decisions that benefit your health.

Often perceived as a complete meal — with grains from the crust, protein from the cheese and meats, and vegetables from the toppings — pizza seems like a one-stop solution for your hunger pangs. However, a closer inspection of its nutritional profile reveals a different story that goes beyond the calories in a slice of pizza.

The crust of the pizza, often made from white, refined flour, is high in simple carbohydrates. Per MedlinePlus, simple carbs have been stripped of their fiber and nutrients, causing a quick rise and fall in blood sugar levels. This can lead to hunger pangs shortly after eating, which can trigger overeating and contribute to weight gain.

Layered atop this carb-laden foundation are often generous amounts of cheese and processed meats — a combination that significantly ramps up the fat content. While cheese does provide beneficial nutrients like calcium and protein, it's also high in saturated fats and sodium, as explained by Harvard T. H. Chan School of Public Health. Similarly, processed meats such as pepperoni, sausage, or bacon can be high in unhealthy fats and are typically loaded with sodium.

Loved by both the young and the young-at-heart, hot dogs have long been a staple of American food courts. Their simple composition — a sausage in a long bun, often topped with ketchup, mustard, and relish – belies a more complex nutritional drawback. The central issue with hot dogs resides in the sausage itself, which is a form of processed meat. A 2012 study in Current Atherosclerosis Reports shows that consumption of processed meats is associated with an increased risk of coronary heart disease and type 2 diabetes. This correlation is often attributed to high levels of sodium and preservatives like nitrates, which can negatively impact cardiovascular health.

The hot dog buns, typically made from refined white flour, lack the fiber, vitamins, and minerals that are found in whole grain alternatives, and thus provide little nutritional value. Also accompanying the hot dog sausage are the toppings, which often include ketchup and relish. While they add a burst of flavor, they also contribute a substantial amount of sugar to your meal.

The burrito: A comforting, handheld meal that seems to have all the food groups bundled up into one convenient package. But before you take that next big bite, let's unwrap some of the facts surrounding this popular food court staple.

Traditional burritos are typically wrapped in flour tortillas made from refined flour. This refined flour is quickly broken down into sugar in the body, leading to a rapid rise in blood glucose levels. As a result, you may experience a short-lived burst of energy followed by a subsequent drop, leaving you feeling hungry sooner.

While the ingredients tucked inside a burrito can be quite diverse, some common ones like cheese, sour cream, and guacamole can pack a caloric punch. It's important to note that not all of these ingredients are unhealthy — avocados, for instance, provide healthy fats, per Harvard T. H. Chan School of Public Health. However, in large quantities, they can significantly increase the total calorie count of your meal. Additionally, some typical burrito fillings like rice, meat, and beans can be high in sodium. While our bodies need some sodium to function properly, excessive intake can lead to high blood pressure, contributing to an increased risk of heart disease and stroke.

Food court burritos often come in larger sizes, resembling mini footballs rather than the traditional, modestly-sized versions. This larger size can easily lead to overeating, turning what should have been a single meal into the caloric equivalent of two or even three.

Sushi rolls, with their pleasing aesthetics and flavorful combinations, are a frequent choice for those looking for something lighter at the food court. But beware, not all sushi rolls are created equal. While fresh fish, vegetables, and seaweed provide essential nutrients, some rolls may include ingredients that can impact the overall nutritional profile. Rolls with tempura, cream cheese, or mayo-based sauces can be high in fat and calories. Tempura, in case you're not familiar, is a method of deep frying — and anything deep fried carries a higher fat and calorie load. Similarly, cream cheese and mayo-based sauces, while delicious, also contribute significantly to the calorie and fat content of the roll.

Most sushi rolls are made with white rice, which is high in simple carbohydrates and can lead to a quick rise in blood sugar levels, according to this Harvard study. Western-style sushi rolls are often larger than their traditional Japanese counterparts. These bigger bites can lead to carb overload, as it's easy to underestimate just how much you're consuming in one sitting. To top it off, the soy sauce served with sushi rolls is high in sodium.

Fried rice is typically made by stir-frying cooked rice with a variety of ingredients like vegetables, meats, and sauces. While the ingredients themselves can be nutritious, it's important to note that the cooking method often involves the use of oil, which contributes to the higher fat content of the dish. The type and amount of oil used can greatly impact the overall nutritional profile of the fried rice.

WebMD explains that soy sauce and other condiments commonly used in fried rice can be high in sodium, which can contribute to elevated blood pressure and an increased risk of heart disease. Being mindful of portion sizes and opting for reduced-sodium soy sauce can help manage sodium intake. 

Food court fried rice is typically made with white rice. The high glycemic index (GI) of white rice is another nutritional aspect to consider. The GI measures how quickly a food raises blood sugar levels, according to MedlinePlus. Due to its refined nature, white rice is quickly digested and absorbed, leading to a rapid increase in blood sugar levels. This can result in a sudden spike in energy followed by a subsequent drop, potentially leaving you feeling hungry sooner.

Fish and chips, a classic dish often found in food courts, combines crispy battered fish with french fries, all accompanied by a tartar sauce. Let's address the most obvious aspect of this popular dish: It's deep-fried. When fish and potatoes are deep-fried, they absorb some of the oil, resulting in a higher fat content. This can contribute to a higher calorie intake and an increased risk of weight gain and chronic health conditions when consumed in excess.

Deep-frying also affects the nutritional quality of the ingredients. While fish is a good source of lean protein and essential omega-3 fatty acids, a review in the MPDI journal Processes tells us that deep frying reduces the overall nutritional value by increasing fat and reducing the omega-3 fatty acid levels. Similarly, potatoes, which are naturally rich in nutrients like potassium and vitamin C, lose some of their nutritional benefits when deep-fried.

Tartar sauce, typically served with fish and chips, is high in calories, fat, and sodium. The overall combination of the deep-fried fish and potatoes with the rich tartar sauce creates a meal that is high in both fat and sodium. As a reference, a serving of Hand-Battered Fish & Chips on the Applebee's menu served with fries and tartar sauce contains 1,470 calories with 95 grams of fat, 21 grams of saturated fat, 150 milligrams of cholesterol, and 3,200 milligrams of sodium.

Whether it's the sweet glazes, sugary fillings, or powdered sugar coatings, doughnuts are the hottest party food. We understand by now that excessive amounts of sugar can cause weight gain and negatively impact our health. On top of that, doughnuts are typically made with refined flour that can cause a rapid spike in blood sugar levels leading to a quick energy boost followed by a subsequent crash, leaving you feeling tired and hungry shortly after consumption. Cooking doughnuts involve deep frying that boosts fat content, including unhealthy trans fats, which can increase the risk of heart disease when consumed in excess. 

While doughnuts may not be the healthiest choice, it's important to approach them as an occasional cheat snack. Moderation is key, and enjoying a doughnut as a special treat every now and then can be part of a balanced lifestyle. Pairing a doughnut with a source of protein or fiber, such as a side of Greek yogurt or a piece of fruit, can help slow down the absorption of sugar and provide a more balanced snack.

From the sizzling patty to the array of toppings and condiments, hamburger is the epitome of American fast food and a beloved staple in food courts across the nation. You can't go wrong with a burger but without proper caution, things can really go wrong. While burgers may seem like a straightforward convenience, there are a few factors to consider for a well-rounded perspective.

One concern is the high sodium content often found in fast food burgers. Processed meats, condiments, and pickles can all contribute to an elevated sodium intake. Excessive sodium consumption can lead to increased blood pressure, fluid retention, and potential negative effects on heart health.

Another consideration is the presence of unhealthy fats, particularly saturated and trans fats, in fast food burgers. These fats can contribute to higher levels of LDL cholesterol, also known as "bad" cholesterol, and increase the risk of heart disease when consumed in excess per the CDC. Additionally, the cooking methods used for fast food burgers, such as grilling or frying, can further elevate the fat content.

Fast food burgers are often accompanied by a side of french fries and sugary beverages, which can significantly contribute to the overall calorie and sugar intake of the meal. Consuming these calorie-dense sides regularly can lead to weight gain and an increased risk of developing chronic conditions such as obesity and type 2 diabetes.