Steer Clear: Eggplant Parmigiana
Parmigiana is code for breaded and fried, then smothered in cheese. Fried eggplant soaks up oil before it's fried, making it a fat-laden vegetable.

Steer Clear: Fettuccine Alfredo
Alfredo is another word for white sauce, a no-no for its high butter content. A cup contains 17 grams of fat!

Dig In: Marinated Salmon With Steamed Vegetables
Because this is usually grilled or broiled, it's a healthy choice (even if there is some oil in the marinade).

Think Twice: Sautéed Beef and Vegetables
Sautéed isn't a bad option — better than fried or breaded — but it's not perfect. "You don't know what fat has been left on the grill," explains Cathy Nonas, director of obesity and diabetes programs at North General Hospital in New York City. If you're concerned, ask what your food will be cooked in: Though it has the same calorie content, heart-healthy olive oil is a better choice than butter.

Dig In: Roasted Chicken
Roasted is a terrific way to go. "You do the best in terms of calories and fat the simpler the food is," explains Nonas. It does contain some fat (usually oil), but you need that for primo flavor and so the meat won't dry out.

Think Twice: Penne Primavera With Blackened Chicken
Primavera sauces vary, and "sometimes cream can get in," says Warshaw. Ask about the preparation — a red sauce is an excellent choice, but you may want to avoid a white or pink sauce. Blackened is usually a green-light word: It typically indicates nonbreaded and grilled.

Dig In: Veal Marsala
Marsala is a wine-based, not cream-based, sauce, so it's less fattening, and typically the meat is not fried.

Desserts

Steer Clear: Chocolate Mousse
Don't let the light and fluffy mousse give you the impression it's not so bad for you — a cup of mousse has 361 calories and 26 grams of fat, and you'll likely find your dessert serving weighing in at two cups or more!

Dig In: Raspberry Sorbet
"After plain fruit, sorbet is your next-best choice," says Nonas. "It's basically ice and a little bit of sugar, and not a lot of fat." Dig into a cup for only .2 grams of fat.

Think Twice: Chocolate Cake Drizzled With Caramel
Don't stress over the caramel drizzle -- those 61 calories per tablespoon are nothing compared to the 654 you'll get from the cake. Ditching the topping won't make it much better for you, but getting extra forks and sharing will!