What's naughty, nice at the food court

That iPad in the window of the Apple Store isn't the only thing tempting you as you stroll through the mall to do a little holiday shopping. Slices of pepperoni pizza, corn dogs and sweet coffee drinks topped with plenty of whipped cream also draw you in. Don't let them. We turned to Stephanie DiBacco, a dietitian at the State University New York at Albany, to guide us in what we should -- and shouldn't -- eat while at the mall.

AUNTIE ANNE'S Naughty: Pepperoni pretzel: 440 calories; 12 grams of fat.

Nice: Original pretzel or Original Pretzel Stix with no butter: 310 calories; 1 gram of fat.

Comment: Everything you add -- butter, cheeses and dips -- means unwanted calories. Butter will add at least 40 calories and 4 grams of fat, while cheese sauces can add 80 to 150 calories and 12 grams of fat. With the Original Pretzel Stix, you're more likely to share it with your shopping buddy.

SUBWAY Naughty: 6-inch Big Pastrami sub: 580 calories; 28 grams of fat.

Nice: 6-inch Veggie Delite: 230 calories; 2.5 grams of fat.

Comment: Subway tends to have the most options for low-fat, lower-calorie menu items. Take advantage of that by customizing your ingredients and adding whole grains and fresh vegetables to your selection. Skip the mayo and other creamy dressings in favor of the low- and no-fat varieties.

Nice: Classic hamburger: 250 calories; 9 grams of fat.

Comment: The classic hamburger or cheeseburger contains fewer calories and is true to recommended portion size. If you don't want the burger, look for healthier grilled chicken options, or even a fresh fruit and yogurt parfait. Skip the fries, too. A small order of fries contains 230 calories and 11 grams of fat.

SBARRO'S Naughty: Stuffed pepperoni pizza (one slice): 960 calories, 42 grams fat.

Nice: Fresh tomato pizza (one slice): 450 calories; 14 grams of fat.

Comment: Meat toppings add significant calories and fat. If it's in your budget, grab a mixed garden salad for fewer than 50 calories to fill you up before diving into the full slice of pizza.

Nice: Broccoli and beef (full portion) and steamed rice ( 1/2 portion): 330 calories; 4 grams of fat.

Comment: Don't be fooled by the simplicity of fried rice. Most versions are packed with calories and are low in protein and fiber. Skip menu items with "fried" or "crispy" in the name.

STARBUCKS Naughty: Peppermint White Chocolate Mocha with whipped cream (16-oz. grande): 540 calories; 19 grams of fat.

Nice: Nonfat cappuccino (16-oz. grande): 80 calories; 0 grams of fat.

Comment: If you don't ask specifically for nonfat, you'll receive 2 percent milk, which can add 30 to 60 calories to your drink -- and whipped cream will add 70 more. Regular brewed and flavored brewed coffee shouldn't be overlooked -- only about 5 calories.

Power up. If you are going from work, grab a healthy snack bar, a piece of fruit and a bottle of water to hold off hunger.

Avoid busy lines. If you hit the food court at peak meal times, you'll end up choosing your meal at the location with the shortest lines, not the one with the healthiest options.

Stay hydrated. The first signs of thirst falsely feel like hunger. But opt for water instead of empty-calorie, high-calorie drinks.