Louisville's Healthy Hometown Restaurant Menu Labeling initiative aims to help you keep your resolution to cut calories in 2012. "WDRB in the Morning's" Candyce Clifft went to Shiraz Restaurant with Dr. LaQuandra S. Nesbitt, the Director of Metro Public Heath & Wellness, to discover the best way to make better choices while dining out.

Healthy Hometown Restaurant Menu Labeling Initiative

The menu labeling initiative gives consumers the information they need to make healthier food choices when dining out.

Menu labeling places the caloric content of items on a restaurant's menu or menu board.  It also requires restaurants to make readily available nutritional information of their products such as fats, carbohydrates and sodium content.

On average, Americans eat out at least four times a week.  When people eat out, they tend to consume more calories and fat and fewer vegetables, fruit and fiber.

Research has shown that on average customers order 100 fewer calories when information is available on menu boards. 100 fewer calories a day equals 10 fewer pounds a year!

In Louisville 55 restaurants at 75 locations are now participating in the Healthy Hometown Restaurant menu labeling initiative. For a list of participating restaurants, click here.

Healthy Eating

According to the Dietary Guidelines for Americans, a healthy eating plan:

-Emphasizes fruits, vegetables, whole grains, and fat-free or low-fat milk and milk products

-Includes lean meats, poultry, fish, beans, eggs, and nuts

-Is low in saturated fats, trans fats, cholesterol, salt (sodium), and added sugars

-Stays within your daily calorie needs

A healthy eating plan that helps you manage your weight includes a variety of foods you may not have considered. If "healthy eating" makes you think about the foods you can't have, try refocusing on all the new foods you can eat.

Fresh fruits:  The CDC recommends 5 to 9 servings of fresh fruit and vegetables daily.  Don't think just apples or bananas. These are great choices, but try some "exotic" fruits, too. How about a mango? Or a juicy pineapple or kiwi fruit! When your favorite fresh fruits aren't in season, try a frozen, canned, or dried variety of a fresh fruit you enjoy. One caution about canned fruits is that they may contain added sugars or syrups. Be sure and choose canned varieties of fruit packed in water or in their own juice.

Fresh vegetables:  try something new. You may find that you love grilled vegetables or steamed vegetables with an herb you haven't tried like rosemary. You can sauté vegetables in a non-stick pan with a small amount of cooking spray. Or try frozen or canned vegetables for a quick side dish - just microwave and serve. When trying canned vegetables, look for vegetables without added salt, butter, or cream sauces. Commit to going to the produce department and trying a new vegetable each week.

Calcium-rich foods:  you may automatically think of a glass of low-fat or fat-free milk when someone says "eat more dairy products." But what about low-fat and fat-free yogurts without added sugars? These come in a wide variety of flavors and can be a great dessert substitute for those with a sweet tooth.

A new twist on an old favorite: if your favorite recipe calls for frying fish or breaded chicken, try healthier variations using baking or grilling. Maybe even try a recipe that uses dry beans in place of higher-fat meats. Ask around or search the internet and magazines for recipes with fewer calories ¯ you might be surprised to find you have a new favorite dish!

Cutting Calories

The recommended caloric intake for adult males is about 2600, and about 1800 for females, although this can vary depending on your height, your level of daily physical activity and your age.

Once you start looking, you can find ways to cut calories for your meals, snacks, and even beverages. Here are some examples to get you started.

Eat More, Weigh Less?:

Eating fewer calories doesn't necessarily mean eating less food. To be able to cut calories without eating less and feeling hungry, you need to replace some higher calorie foods with foods that are lower in calories and fill you up. In general, these foods contain a lot of water and are high in fiber. For more info, click here.

Rethink Your Drink:

Most people try to reduce their calorie intake by focusing on food, but another way to cut calories may be to change what you drink. You may find that you're consuming quite a few calories just in the beverages you have each day. Visit Rethink Your Drink for more information about the calories in beverages and how you can make better drink choices to reduce your calorie intake. For more info, click here.

How to Avoid Portion Size Pitfalls to Help Manage Your Weight:

You may find that your portion sizes are leading you to eat more calories than you realize. Research shows that people unintentionally consume more calories when faced with larger portions. This can mean excessive calorie intake, especially when eating high-calorie foods. 

For more info, click here.

How to Use Fruits and Vegetables to Help Manage Your Weight:

Learn about fruits and vegetables and their role in your weight management plan. Tips to cut calories by substituting fruits and vegetables are included with meal-by-meal examples. You will also find snack ideas that are 100 calories or less. With these helpful tips, you will soon be on your way to adding more fruits and vegetables into your healthy eating plan. For more info, click here.

To find out more about the Healthy Hometown Restaurant Menu Labeling, click here.