The 8 Best Dishes at Olive Garden, According to Nutritionists

If you’re headed to Olive Garden, you’re likely itching for pasta, and “the Cucina Mia gives you the freedom to mix and match your starter, pasta, sauce, and toppings, so you can choose what’s going to give you the most bang for your nutritional buck,” says Levinson.

First, opt for whole-wheat pasta. “It has more fiber, a key nutrient that helps curb your appetite, so you’ll be less likely to overeat,” says Paul Salter, R.D. “And be sure to skip the Asiago Garlic Alfredo, which packs over 700 calories per serving,” adds Ginger Hultin, a Seattle-based dietitian. Every other sauce choice is much lighter, with traditional marinara being the best option at 140 cals.

“For toppings, sauteed shrimp is a significantly better pick than choices like sausage or meatballs, since it’s lower in calories and saturated fat,” says Hultin.