How to avoid temptation

Some states and towns have passed or are considering regulations requiring restaurants to display nutrition information at the point of sale, so it's in your face when you order. Does that keep diners from overindulging? A handful of small studies show mixed results.

Researchers at Yale University reported in a 2009 study that they observed 303 adults in New Haven, Conn., and found that a group that saw calorie counts before ordering consumed 14 percent fewer calories than a group that didn't. A study by New York University researchers who analyzed the ordering habits of consumers in low-income areas suggested that those who were exposed to calorie counts before ordering didn't make healthier choices.

Another recent study by researchers at Duke-National University of Singapore Graduate Medical School focused on one fast-food chain in King County, Wash., where local legislation requires calorie counts. It found that the labeling had no effect on consumer behavior in the year after the law's implementation.

A provision in the Patient Protection and Affordable Care Act of 2010 requires consistent calorie labeling of menus at food establishments with 20 or more locations. But that part of the legislation is progressing slowly. In April the Food and Drug Administration issued guidelines on implementing the rule, and it's awaiting comments. Allen of Nation's Restaurant News says the final rule is expected to be published by year's end and to go into effect six months later.

Even before the rule takes effect, there are plenty of ways for you to ensure that healthfulness wins over indulgence:

Visit websites

Many fast-food chains post figures for fat, calories, and sodium.

Have it your way

Many chains will hold the mayo or cheese, go easy on sauces, substitute skim milk for whole, or serve dressings on the side. Being able to customize was a key reason many respondents visited sandwich shops.

Beware of certain words

When you see "battered," "creamy," "crispy," "crusted," "sautéed," or "stuffed," read "fattening." Look for roasted, broiled, baked, grilled, charbroiled, steamed, poached, or blackened food.

Summon your willpower

Don't supersize unless you plan to feed the entire family. Opt for a single patty instead of a double- or triple-decker, the standard soft drink rather than the Bunyonesque option, and a turkey or veggie burger instead of beef. More chains carry unsweetened tea, flavored water, and coffee as alternatives to sodas. Try a side salad with low-fat dressing, and for dessert, try sliced apples with a fat-free caramel sauce instead of a vanilla shake. At Sonic, the apples and sauce are 110 calories, vs. 480 calories for the shake.