The General Guide 

GOOD: Steamed, pan fried, vegetables, protein, salads*, grilled food and clear soups. 

* - salads can be fatty if the components are deep fried, candied or served with a bad sauce 

BAD: Too much sauce, vinaigrettes based on ingredients other than vinegar and oil, anything with starch/grains (pasta, rice, bread, noodles, granola, cereal), cream, too much butter, too much oil, fatty meat cuts, meats that have been stewed too long (osso bucco, short ribs, baby back ribs, pecking duck). over salted food (corned beef). Just because its vegan or vegetarian doesn't make it healthy. 

OTHER CONSIDERATIONS: Drink only water, step away from the bread basket, desserts are always a no no unless its just fruit, alcohol is fattening, red wine is okay, a little butter is fine too. 

JAPANESE 

GOOD: Any sashimi, pickled vegetables, fried vegetables, salads (without the mayo), meat and seafood skewers and broth soups. Go easy on the soy sauce too. 

BAD: Noodles, anything with rice, crabsticks, unagi, tempura, and anything deepfried

UGLY: Ramen, chicken karaage, sushi and maki 

FILIPINO 

GOOD: Steamed vegetable dishes, soups are a good choice (not eaten with rice), grilled meat and fish are perfect choice with just a little lime 

BAD: Fatty cuts of meat, anything with sauce, rice, noodles and deep fried items 

UGLY: Fried chicken 

CHINESE 

GOOD: Anything steamed or stir fried (go easy with the oil and components must be healthy) 

BAD: MSG, soy sauce, oyster sauce. Stay away from rice, deep fried food, dumplings, rice noodles, thick soups, crab fat, egg rolls and kung pao chicken

UGLY: Loaded fried rice, stir fried noodles, sweet desserts and deep fried sauce items 

ITALIAN

GOOD:  Most Italian restaurants have a grilled selection of meats and seafood that can be ordered with vegetables. The salad selection (only olive oil and balsamic dressings are a good choice) are healthy. Even dishes such as meat stews, meatballs with sauce, and veal are good for you

BAD: Creamy stews or sauces. Steer clear of pasta, potatoes, pizza, and bread. Anything starchy

UGLY: Risotto. Its all cheese, fat and carbs 

CONTINENTAL 

GOOD: Grilled meats and vegetables, just stay away from thick creamy sauces and ask for the starch/grains to be removed. Steakhouses fall into this category, and usually have a great selection of purely grilled meats with buttered vegetable and side dishes. 

BAD: Sauce and starchy foods 

UGLY: Bread and butter 

-taken from BESTIES book-