The first thing that caught my eye on the menu was, “Mom’s Ricotta Meatballs & Spaghetti.” Then, I glanced down and gasped at its 1,190 calories, almost my whole day’s worth of calories on my daily 1,200 weight loss plan.

As I rescanned the menu I spied the Pan-seared Branzino, one of my favorite fishes, and noted that it was 570 calories, less than half of the Meatballs and Spaghetti. I chose the fish. The Branzino, with its grape tomatoes and white cannellini bean topping, tasted delicious.

My husband Jake and I had just sat down at a nearby Romano’s Macaroni Grill. We’re eating out a number of times this week to celebrate the Holidays with friends. So, it’s a must that we find food we like on the menu that isn’t loaded with calories.

Even with making a better entrée choice, the bread, my ultimate weakness, posed another challenge. Juan, our waiter, brought us a round loaf of warm bread with a golden crust and a saucer of olive oil that could have been my downfall. After the first piece, I asked a passing waiter to take away the rest of the loaf before my resolve collapsed. Then much to my chagrin, Juan brought us another loaf. Luckily, we still had the fortitude to turn away the second loaf though the call was close!

The difference in calories between the meat and fish dishes was obvious. Yet, some of the other choices were mystifying. Why was there a 523-calorie difference between Veal Saltimbocca with artichoke pasta at 850 calories and the Pan Roasted Pork chop with fresh peas and mushroom risotto at 1373 calories, for example?

All restaurant chains nationwide with 20 or more locations soon will be required to post their calories. If you’re like many other Americans who eat out an average of 2 to 3 times a week, making wise restaurant choices can make the difference between weight loss and weight gain.

Restaurant labels provide a valuable tool for people who eat out frequently and don’t want to give up their weight loss goals. Why not take advantage of the information and avoid gaining a pound or two a month just by using restaurant labels when dining out?

How has using restaurant labels helped you advance your weight loss goals?

Author's Bio: 

Kay Loughrey is a nationally known nutrition expert and Registered Dietitian, as well as the creator of Slim Down & Win, a new model program for permanent weight management. 


Having led several national initiatives to help Americans eat better, Loughrey now trains adults who are committed to shedding excess weight permanently. She offers weight loss strategies based on the latest science and research in positive psychology and her personal weight management discoveries.


As a health communicator for the U.S. Department of Health and Human Services, Loughrey contributed to the launch of the Dietary Guidelines for Americans, 2010 and spearheaded three national initiatives including the HHS communication program for the 2008 Physical Activity Guidelines for Americans, the You Can! Steps to Healthier Aging nutrition and physical activity campaign for the U.S. Administration on Aging and The HHS National Cancer Institute’s 5 A Day media campaign that encouraged Americans to eat more fruits and vegetables.

Loughrey has been quoted in numerous publications including The Washington Post, The Chicago Tribune, Men’s Fitness Magazine and Newsday, and has discussed nutrition issues on radio and television. She has taught weight management programs and counseled overweight and obese individuals.