Yuck. Hate that feeling. Sometimes Italian restaurants have whole wheat pasta, but they don't advertise, and if you order a salad, ask them what they put on it (if you don't already know). Sometimes omitting the croutons and and cheese will drop the calories, and of course, always order the dressing on the side. *I'm sure you already know all these tips, but sometimes it doesn't hurt to hear them again. ;)