(CNN) - As Thanksgiving and the holidays approach, many Americans will spend more time and grab more meals in airports and malls. Calorie counts are increasingly appearing on fast food menus, but in most cases, finding healthy options is up to the consumer.
Consumer Reports suggests as quick glance at nutrition information before going out.
"You know your mall," Ellen Klosz, Consumer Reports said. "So if you see something that you may want to eat, check it out online. They update their nutrition information all the time. "
Smartphone apps like Lose It or My Fitness Pal can also help quick decisions with calorie counts from popular chains.
Snacks can save time, but instead of multiple snacks during the day, consider a lunch break.
"A lot of people feel they don't have the time so they just want to shop, and then they want to pick up something along the way," Klosz said. "And it's usually not a good choice. So it would be a good idea to eat a salad or actually sit down and eat a meal."
Survey the menu for "low fat," "light" or "lean," options, bur for can't-resist treats, go small. It's likely to satisfy a craving.
Be mindful of toppings. Dipping sauces can add calories and sodium. Fruit on top of ice cream can add a healthier boost than candies.
And rather than seeing the season as an obstacle to healthy habits, view the opportunities. When shopping, walk the length of the mall and back. At the airport, skip trains or moving walkways when time allows.
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