Any dish with a red marinara sauce is a good choice vs. an Alfredo sauce, which is cream based and high in fat and calories. Avoid dishes with pepperoni and sausage - high fat meats. Sorbet, Italian ice and fat-free cappuccino are excellent desserts. Soy sauce is high in sodium. Use it sparingly or avoid it.
Walls recommends broth-based or egg drop soups.
Steamed dumplings, veggies and brown or white rice are all good choices. Fried rice, meat and egg entrees contain plenty of oil, so try to avoid them. Egg rolls and wontons are full of saturated oils. Noodles are a good source of carbohydrates, but watch those fried crunchy ones, which can contain up to 500 calories a cup. Chinese and Japanese foods can have hidden fat.