Counting calories, whether in the kitchen or at a restaurant, is important to maintaining or losing weight according to the American Diabetes Association (ADA). Consuming excess calories without increased physical activity can lead to weight gain, a major risk factor for pre-diabetes and type 2 diabetes which affects nearly one in four Americans. In addition, people with diabetes and those at risk for diabetes need to work toward achieving a healthy weight to prevent deadly diabetes complications, such as heart disease and stroke.

"It is easy to underestimate the number of calories in food items, especially in a restaurant where you didn't prepare the meal yourself," commented Ann Albright, PhD, President, Health Care & Education, American Diabetes Association. "Since Americans are eating out more, they are receiving more of their calories via restaurant meals. People need to be well informed to make healthier choices."

Yesterday a federal court upheld a New York City regulation, which ADA supports, that requires chain restaurants to provide the calorie content of foods on their menus and menu boards. This ruling came in response to a challenge to the regulation filed by the New York State Restaurant Association.

ADA will host a live web chat "Tips, Tactics, and Tools for Healthier Restaurant Eating" on Tuesday, May 6, with ADA author Hope S. Warshaw, RD. Visit http://www.diabetes.org/adalive/default.jsp for more information or to submit a question ahead of time.

According to the ADA, the first step to making healthy choices is knowing how many calories a day to consume. The daily calorie ranges below are a general guide. Talk to your health care team about your specific dietary goals.

-- 1,200-1,400 calories/day - Women who want to lose weight, are small in size, and/or are sedentary

-- 1,400-1,600 calories/day - Women who are older and smaller, are larger and want to lose weight, and/or are sedentary

-- 1,600-1,900 calories/day - Women who are moderate to large size, men who are older, are small to moderate size and want to lose weight

-- 1,900-2,300 calories/day - Children, teen girls, women who are larger in size and active, men who are small to moderate size and are at desired body weight

-- 2,300-2,800 calories/day - teen boys and men who are active and moderate to large in size

In addition, the ADA offers healthy tips for eating out:

-- Doggie bag - If the portion is more than you usually eat, split it with a friend or take half home for later.

-- Snack time - If you had a lower calorie option for lunch, grab a healthy snack mid-afternoon, such as an apple or a handful of nuts, to avoid binging later in the day.

-- Want a drink? - Substitute 16 oz. of water for 16 oz. of soda. This will save you approximately 200 calories.

-- Hold, please - Skip the mayo and other fatty sides, which can save you hundreds of calories.

-- On the side - Rather than putting the dressing in the salad or sauces on the entree, try dipping your fork in the dressing or sauce before putting a bite on your fork.

-- Made to Order - Ask if meats or fish can be grilled instead of fried. Order an extra vegetable instead of a starch as a side.