Following is a Q and A from Canada AM nutrition expert Leslie Beck, on calories and eating out.

Question: Why is nutrition labeling on menus important?

The information is needed more than ever with half the adult population overweight or obese and one-quarter of our nation's kids in the same boat. Studies have shown that people who eat out tend to consume more calories than those who usually eat meals prepared at home.

I am not saying that posting calories on menus will solve our obesity problem. But knowing this one piece of information - and putting it into the context of your daily calorie needs - is one step towards making it easier for Canadians make healthier choices. I mean who would think that a regular-size Greek salad has 1040 calories and 1960 milligrams of sodium - half of your daily calorie requirement and more than a day's worth of sodium?

Question: Does seeing this information really make Canadians order a healthier menu choice?

Well, let's face it - some people don't care. And that's fine. But many people do and think they have a right to know what's in their food so they can make an informed choice.

So far, research suggests that calorie information on NYC menus - in effect since July 2008 - does change habits. Preliminary data from the city's Department of Health and Mental Hygiene revealed that among 12,000 customers surveyed this year, 56 per cent reported seeing calorie information. Among those, 25 per cent acted on it and ordered lower calorie items.

An earlier study from New York University and Yale University found no change in habits after the NYC law went into effect. But this study was conducted in low income neighbourhoods where people are more concerned about cost than calories.

Question: If the government did pass menu labeling laws, what would we see?

Here's just a snapshot of what you'd see on menus at your local coffee shop, shopping mall food court and full-service restaurant chain. But it is important to put these numbers into context. Keep in mind that women need 1600-1800 calories per day while men need 2000-2200 calories per day. If you're active, add 200 calories; if very active add 400 calories.

When it comes to sodium, adults and teenagers need 1200 to 1500 milligrams per day - as we get older we need less sodium. The safe upper daily limit is 2300 milligrams - an amount that some of these menu items exceed! And many menu items provide half a day's worth of calories - or more if you're trying to lose weight.

You'll also notice that some of the better choices are still high in calories and sodium - in many cases it's best to order the smallest portion or share a meal while dining out.

Tim Horton's

Breakfast Sandwich - sausage, egg, cheese -- 510 calories, 950 mg sodium

The better choice: Low fat yogurt w/ berries -- 160 calories, 45 mg sodium

Subway

Foot long meatball marinara: 1160 calories, 3040 mg sodium

The better choice: 6-inch turkey breast -- 310 calories, 970 mg sodium

Manchu Wok

Honey garlic chicken, beef and broccoli, fried rice -- 1,060 calories, 2,750 mg sodium

The better choice: combo with two entrees: spicy chicken, steamed rice -- 140 calories, 620 mg sodium

Boston Pizza

Teriyaki chicken rice bowl -- 1,170 calories, 2,760 mg sodium

The better choice: citrus chicken salad -- 780 calories, 1,080 mg sodium