The Best and Worst Menu Picks

ITALIAN

Skip Chicken Parmesan (1,340 calories, 78 grams of fat).
Chicken is lean, but not when it's fried and smothered in cheese.
Pick Minestrone (100 calories, 1 gram of fat).
Order it with a half serving of spaghetti marinara (410 calories, 8 grams of fat). Research shows that a soup starter can help curb your appetite— and your calorie intake.
Even healthier Pasta Primavera with Red Sauce
Request the dish with extra vegetables.
Watch out for Garlic Bread
Two small slices contain 273 calories and 11 grams of fat.

CHINESE

Skip Kung Pao Chicken (1,620 calories, 76 grams of fat).
One serving has more fat than two Big Macs and a side of fries.
Pick Szechuan Shrimp of Shrimp and Garlic Sauce
(465 calories, 10 grams of fat for half a serving).
Because most of the oil and sugar is found in the sauce, ask for it on the side and drizzle a little over the top.
Even healthier Steamed Chicken and Broccoli
This satisfying dish has just 280 calories and 12 grams of fat.
Watch out for Egg Rolls
Hold this fried extra to save 190 calories.