It’s easy to understand why rapper Post Malone recently told Tonight Show host Jimmy Fallon that he celebrates “every major life milestone” at the Olive Garden.

Italian restaurants have a welcoming atmosphere and a menu full of comfort foods — what’s not to love?

But the food at Italian restaurants is often “loaded with fat and calories,” says Andrea N. Giancoli, MPH, RD. So does that mean you have to give up your favorite dining spot in order to stay healthy?

Nope — we’ve rounded up the healthiest foods to order at an Italian restaurant (along with a few menu items to avoid).

What Are the Healthiest Options at Italian Restaurants?

Navigating the menu at an Italian restaurant can be a bit daunting, but Giancoli uses one trick to help zero in on the healthier fare: Look for the veggies.

“As with any restaurant, the more vegetable-packed dishes you order, the better,” she says.

Veggies help fill you up without a ton of extra calories — and you don’t have to settle for plain old steamed veggies.

“Spinach and garlic sautéed in a little olive oil is both delicious and healthy,” Giancoli adds. “Just make sure you ask them to go light on the oil.”

Here are seven other healthy Italian foods you can enjoy (in moderation, of course) without wrecking your healthy eating goals.

1. Grilled calamari

Fried calamari, a.k.a. squid, can be a calorie-laden appetizer — but its grilled counterpart can be a healthier option.

Unprepared calamari clocks in at just 99 calories and 17 grams of protein per 4-ounce serving.

Of course, calamari is often drizzled with oil when it’s grilled, which adds extra calories — so just be sure to request that the chef goes easy on the oil.

2. Bruschetta

Bruschetta offers a balance of macronutrients: carbohydrates (bread), fresh vegetables (tomatoes), and healthy fats (olive oil).

Again, ask them to go light on the oil — olive oil “does have a lot of calories, so it’s easy to overdo it without realizing,” says Giancoli.

3. Caprese salad

While the fresh mozzarella in a caprese salad packs a calorie punch — 72 calories per ounce — the tomatoes and sweet basil balance it out. And — you guessed it — try to limit the olive oil to keep the calorie count down.

4. Mussels in white wine

Like calamari, mussels offers plenty of protein — 27 grams in a 4-ounce serving.

And although white wine sauce is often made with butter, Giancoli says it’s still a healthier option because you typically don’t polish off the whole bowl of sauce: “As long as you’re not licking up every drop or soaking up the sauce with bread, you’re good.”

5. Gnocchi

Wait — gnocchi?! You might be surprised to see these pasta dumplings on the “good” list, but it depends on what type of gnocchi you order.

Gnocchi can be “a pretty heavy dish,” Giancoli notes — especially if made with ricotta cheese or topped with pesto.

The trick, she says, is to order potato gnocchi — it’s made with fewer ingredients, and has around 250 calories and 5 grams of protein per 1-cup serving.

Order it with checca sauce if available, and — you guessed it — ask them to go light on the oil.

6. Charcuterie

Ordering a charcuterie board packed with meats is a smart move “even though it’s comprised of all meat and cheese,” says Giancoli.

The reason: You typically share it as an appetizer, so you won’t load up on fat and calories before your entree even arrives.

7. Minestrone

Minestrone is one of the healthiest soup options at Italian restaurants because “you get a ton of vegetables with only a little bit of pasta,” says Giancoli.

An eight-ounce serving of broth-based minestrone at Olive Garden is only 110 calories with one gram of fat, making it an ideal option to help fill you up before the main course.

What Foods I Should Avoid At Italian Restaurants?

Rule number one for Italian restaurants: If it’s fried or made with cream, it’s probably not the healthiest option. That said, sometimes the wording on the menu can trick you.

Here’s what to watch out for when you order.

1. Mozzarella sticks

“They’re just packets of fat,” says Giancoli. Need we say more?

2. Eggplant parmesan

Sure, eggplant is a healthy food that has potassium, niacin, and other nutrients — but at most Italian restaurants, this dish is served deep-fried and covered in cheese.

“You don’t necessarily have to avoid it altogether,” says Giancoli. “Just order it as an appetizer and have a couple of slices, instead of as a meal.”

(Or you could always whip up a healthier eggplant Parmesan at home.)

3. Fried calamari

While the grilled version is healthier, the breading and oil in fried calamari add a lot of unnecessary fat and calories.

4. Caesar salad

Salad is healthy, right? Not necessarily. “Caesar salads are made with a lot of cheese and oil — not exactly light fare,” says Giancoli.

If you do order it, she adds, make sure you ask for the dressing on the side so you can enjoy the flavor without overdoing it.

5. Breadsticks

“Italians are famous for their bread,” says Giancoli. It can be hard to resist a basket of breadsticks, especially when they arrive at the table while you’re still waiting for your meal.

“If you’re trying to cut down on calories, ask them to take it away or not bring it at all,” Giancoli advises.

6. Fettuccine alfredo

It’s best to avoid cream-based dishes like fettuccine alfredo because “they have sky-high amounts of saturated fat and calories,” Giancoli says.

For example, a side order of fettuccine alfredo at Carrabba’s Italian Grill is 690 calories with 49 grams of fat. And a dinner-sized portion at Olive Garden has over 1,000 calories.

7. Zuppa toscana

Zuppa toscana is packed with veggies like kale and celery, along with protein-filled beans and other healthy ingredients — but the broth is cream-based instead of broth-based, which increases the calorie count.

A serving of zuppa toscana at Olive Garden has 220 calories — double the calories in their minestrone.

4 Hacks for Eating Healthy at Italian Restaurants

Here are a few other simple tricks for staying (relatively) healthy when dining at an Italian restaurant.

1. Look for lower-calorie menus

Don’t want to spent time scouring the menu for the healthiest options (or trying to resist the eggplant parm)?

Many Italian restaurant chains now offer special lower-calorie menus that feature lighter versions of popular favorites.

2. Get it to go

The portion sizes at Italian restaurants can be epic, so ask your server to put half of your meal in a to-go box before you start eating.

“Most of us just eat what’s in front of us,” says Giancoli. It’s easier to stop when you can’t see the rest.

Bonus: You don’t have to worry about what to cook for dinner tomorrow!

3. Get soup and salad first

You can’t overeat if you’re already full from healthier fare.

“If you have a salad without a cream-based dressing, or a broth-based soup like minestrone first, it can help you eat fewer calories overall,” says Giancoli.

4. Add a parmesan kick

While it may seem counterintuitive to add extra cheese to an Italian dish, parm is actually “very flavorful, so you don’t need much to add that extra punch to your food,” Giancoli says.

If possible, add it yourself so you can control how much goes on your food.

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While fast food is notorious for being high in fat, sugar, and sodium, all hope is not lost with this go-to choice you can find at nearly any fast-food chain.

Cobb Salad with grilled chicken is an easy grab at any of your favorite fast-food chains when you need something quick and convenient. Whether you’re running through Wendy’s or Chick-fil-A, cobb salads provide three major components of a weight loss-focused meal: protein, fiber, and healthy fat.

In previous weight loss attempts, you may have focused on restricting your food until you were hungry, fatigued, and weak. However, it doesn’t have to be that way! Healthy weight loss might have periods of restrictions, but overall it should feel manageable in the short term.

One essential aspect of making healthy weight loss manageable is to focus on foods that are naturally filling and satisfying rather than leaving it up to your willpower to count every calorie and “white-knuckle” your way through daily food choices.

Enter: the cobb salad! Let’s dissect why this choice works for weight loss.

Protein

Protein is non-negotiable for weight loss. It’s filling, satiating, and prevents muscle loss during a weight loss phase. Without protein, we tend to get hungry faster and experience a blood sugar “dip” after meals that may make us crave more food to feel better again.6254a4d1642c605c54bf1cab17d50f1e

Swap fried chicken for grilled chicken here to save calories without skimping on total protein.

Fiber

Fiber increases feelings of fullness and satiety in our diet. Traditional cobb salads are packed with fiber, nutrients, and plenty of volume from the greens, tomatoes, avocado, and cucumbers.

Jana Mowrer, RDN, MPH, CDCES, NBC-HWC says “it’s important to work up to a daily fiber intake of 30 grams per day in order to help regulate blood sugar, blood pressure, feed healthy bacteria in our gut, and manage belly bloat overtime helping us achieve our weight loss goals.”

Fat

Healthy fat is both filling and satisfying at meals. This means you can stay full for longer with fewer nagging cravings!

Fat in traditional cobb salads comes from heart-healthy avocado, savory blue cheese, and the dressing. Focus on a vinaigrette or a “light” dressing here for a lower calorie option that still delivers a satisfying taste!

Looking for more? We’ve done the work for you with these top 27 Fast-Food Chicken Sandwiches—Ranked!

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Fast food isn’t on the top of people’s go-to meal list when they are trying to lose weight—and rightfully so. Unfortunately, eating at fast-food restaurants is associated with higher fat and lower vegetable intakes among certain populations, possibly leaving people at an increased risk of experiencing nutritional gaps and eating more empty calories—two contributors to weight gain. Plus, fast food tends to be a major contributor to excessive saturated fat intake, which can wreak havoc on a weight loss plan as well.

Despite the health concerns, over a third of American adults eat fast food on a given day, thanks to the food being served quickly and the convenience factor.

Since eating fast food is strongly associated with weight gain and obesity, it makes sense for people on a weight loss journey to stick to other options when they are trying to see results.

But while it is true that leaning on French fries, regular sodas, and fried chicken sandwiches multiple times a week won’t help you fit into your skinny jeans, the good news is some fast food joints offer some menu choices that are weight loss-friendly while also being convenient and delicious to enjoy.

Generally speaking, opting for choices that are not fried, are not made with added sugars, and are not swimming in creamy sauces will provide you with a lighter meal that can help you achieve your weight loss goals.

And among the healthy fast-food options out there, the #1 best fast-food order for weight loss is a 6-inch Subway Veggie Delite Sandwich, Side Salad, and 100% orange juice. Read on, and for more on how to eat healthy, don’t miss Eating Habits to Lose Abdominal Fat As You Age, Say Dietitians.

As delicious as most fast food sandwiches are, they are lacking when it comes to including fresh vegetables and high-quality protein choices. Many choices contain fatty and salty sauces and can clock in at over 1,000 calories per serving!

Ordering a Subway Veggie Delite sandwich can fuel your body with tons of veggies with no processed meats or unhealthy condiments. Ordering the sandwich on a 6-inch hearty multigrain roll will provide a whopping 7 grams of fiber per serving, helping to give this sandwich some serious staying power and possibly assisting people to avoid hunger pangs shortly after eating.

For the fillings, opting for fresh tomatoes, spinach, green peppers, and red onions will help people meet their veggie quota for the day and add some serious flavor with very few added calories. For a protein source, BelGioioso Fresh Mozzarella provides high-quality protein along with calcium and other important nutrients that can support weight loss as well.

A drizzle of oil and vinegar along with a sprinkle of black pepper will elevate this sandwich even more, and in minutes you will have a gourmet-tasting main dish that is jam-packed with good-for-you ingredients that can help people stick to their weight loss goals.

As your side dish, instead of opting for fried chips or a cookie, a Veggie Delite salad will set you back only 50 calories and will give your meal even more satisfying fiber and nutrients with no added salt, sugars, or fats.

Skip the cheese addition and add a bit of oil and vinegar as a dressing, and you will be well on your way to enjoying a dietitian-approved meal. If you are an avocado lover, you can even add some avocado slices to your salad for some healthy fats and more fiber.

Finally, instead of sipping on soda or lemonade with added sugars, ask for a 16-ounce bottle of Simply Orange Orange Juice and a glass of water, only filled halfway. Mix 8 ounces of your juice with the water for a diluted fruit drink that “counts” as a fruit serving and provides your body with micronutrients that may help your body lose weight, including vitamin C.

RELATED: Secret Side Effects of Drinking Orange Juice, Says Science

A 6-inch Veggie Delite sandwich made on a hearty multigrain roll, a combo of sliced tomatoes, spinach, green peppers, and red onions, fresh Mozzarella cheese, a drizzle of oil and vinegar, and a sprinkle of pepper is a powerhouse fast food main dish that combines whole grains, fresh vegetables, and high-quality protein in one sandwich. Pairing it with a side salad for an additional veggie boost and a drink made of real juice and water balances out this fast food order in a nutritious, delicious, and convenient way.6254a4d1642c605c54bf1cab17d50f1e

And for more, check out these The Worst Fast-Food Menu Items for Weight Loss, According to Dietitians.

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