Fast Food Calorie Counts:

Whether or not the New York ruling on chain restaurants posting calorie counts goes into effect in the coming weeks, many New Yorkers will still be surprised to find how much damage their favorite foods are really doing to their waistlines.

It's important to learn how to break down the calorie counts and find out the best menu choices that will keep you fuller for longer, without going overboard on calories.

Occasionally, an item that has slightly more calories may be the more nutritious choice.

NutritionData.com gives smart picks for eating out. For more information, log onto www.nutritiondata.com

Here are some of the best options New Yorkers can pick at these restaurants:

1. Jamba Juice: Sunrise Strawberry - 240 calories
Why it's a good choice:
- Fiber and vitamin C from the strawberries
- Isoflavones from the soymilk
- Probiotics from the yogurt
What to avoid: Some of the lower calorie options at Jamba Juice are filled with more artificial ingredients that have no nutritional benefits

2. Starbucks: Spinach, Roasted Tomato, Feta & Egg Wrap - 240 Calories
Why it's a good choice:
- The egg will provide you with protein to keep you satiated for longer
- The spinach and roasted tomato provide you with your vegetable intake
- The feta will add some healthy fats to your meal
What to avoid: Most of the food items and drinks here are extremely oversized and unhealthy - stick with small portions for a special treat and a tall for any drink other than plain coffee

3. Chipotle: Burrito bowl with rice, black beans, fajita vegetables, red or green salsa, tomato, and lettuce - 430 calories
Why it's a good choice: The tortillas are the breaking point at Chipotle, skip it and opt for the bowl - even if you add a meat or one additional topping (like guacamole which is high in healthy monounsaturated fats) you'll still be better off
What to avoid: Skip the extras like corn salsa, which is high in carbohydrates, or the sour cream and cheese

4. McDonalds: Premium Grilled Chicken Classic Sandwich - 420 calories
Why it's a good choice:
- This sandwich has more calories than other chicken sandwiches on the menu, but it's lower in total and saturated fat
- The protein in the chicken will keep you more satisfied
What to avoid: When you're hungry - skip the salads - they are doused in unhealthy dressings and don't fill you up

5. T.G.I. Friday's: Sizzling Chicken and Broccoli - 500 calories
Why it's a good choice:
- Broccoli is a great source of fiber
- The chicken gives you protein to keep you full
What to avoid: The more complicated dishes at this restaurant are loaded with calories and fat - stay away from anything with a lot of toppings or a lot of ingredients

6. Olive Garden: Venetian Apricot Chicken - 448 calories
Why it's a good choice:
- This dish has slightly more calories than other dishes - but less fat and carbohydrates
- The chicken is served on a bed of nutrient-rich vegetables.
What to avoid: Stay away from the extras at this restaurant - the breadsticks and heavy cream sauces are loaded with empty calories