Okay Leslie, how caloric are appetizers in restaurants?

Most of them aren't great. In some restaurants you're hard pressed to find a starter that isn't deep-fried, breaded or laced with cheese.

Excluding plain side salads, most starters have over 500 calories and some deliver more than 1,000 calories. That's basically a meal or more worth of calories in one starter. Add a main course and a drink and you'll be lucky to walk out for less than 2,000 calories.

To find out how many calories and how much fat and sodium restaurant starters serve up, I looked at the nutrition information posted on the websites of four popular national chains – Kelsey's, Milestones, The Keg Steakhouse, and Boston Pizza.

To put the following numbers in perspective, consider the average adult needs about 2,000 calories, 1,500 milligrams of sodium and no more than 65 grams of fat per day.

So let's get started -- what's your worst choice?

Kelsey's

Fully Loaded Nachos:

  • Energy (kcal): 2070
  • Total fat (g): 117
  • Sodium (mg): 2520

Sweet Potato Fries:

  • Energy (kcal): 710  
  • Total Fat (g): 38 
  • Sodium (mg): 630

These nachos with the works – three types of cheese, beef, sour cream, guacamole – are the calorie equivalent of three McDonald's Double Big Macs. Yes, I realize nachos aren't made for one. If you do share, a half order has 1,000 calories and nearly a day's worth of fat and sodium. That's pretty darn hefty

You're better off sharing the Sweet Potato Fries which have one-third the calories and fat and one-quarter the sodium. And they're an excellent source of beta-carotene.

What are some other starters you shouldn't order before your meal?

Milestone's Grill & Bar

Worst: Bocconcini Garlic Bread 

  • Energy (kcal): 950 
  • Total Fat (g): 55  
  • Sodium (mg): 1910

Better: Crispy Honey Phyllo Shrimp with Chipotle Dipping Sauce:

  • Energy (kcal): 470  
  • Total Fat (g): 16  
  • Sodium (mg): 360 

If fresh mozzarella cheese layered between French bread and seasoned with olive oil and butter sounds fattening that's because it is. This starter is dripping with 14 teaspoons of fat and more than a day's worth of sodium.

Your best bet at Milestone's is the Crispy Honey Phyllo Shrimp. Even with the dipping sauce, you're getting half the calories and one-fifth of the fat.

The Keg Steakhouse & Bar

Worst: Tempura Snap Peas and Asparagus

  • Energy (kcal): 640  
  • Total Fat (g): 45  
  • Sodium (mg): 278

Better: Mushrooms Neptune

  • Energy (kcal): 188 
  • Total Fat (g): 11.5  
  • Sodium (mg): 85 

Okay, it might not be the worst starter on the menu (the dips have more calories and sodium), but these seemingly healthy snap peas and asparagus come with 11 teaspoons of oil. Order the Mushrooms Neptune if you're looking for fewer calories and considerably less fat and sodium.

If you're a seafood fan, the Keg's Shrimp Cocktail is also a good choice at 181 calories, 1 gram of fat and 153 milligrams of sodium.

How bad are chicken wings?

Boston Pizza

Worst: Breaded Wings with Thai Chili Sauce, small:

  • Energy (kcal): 680 
  • Total Fat (g): 33  
  • Sodium (mg): 2490

Better: Chicken Fingers

  • Energy (kcal): 330  
  • Total Fat (g): 19 
  • Sodium (mg): 570

Not great that's for sure. Most people know that chicken wings are fatty. It's the sodium number that's shocking. Boston Pizza's small order of eight wings serves up all the sodium you need for a day and a half.

If you're craving chicken, you'll save calories, fat and plenty of sodium if you order the Chicken Fingers.