Seven ways to slim down your sushi

One of my very favorite meals to eat out is sushi.  I like it so much, I’d be willing to eat sushi for breakfast.  In fact I think I have.  I usually justify eating a lot of sushi because I have always heard it was a healthy option.

Thanks to some research and talking with Grace Derocha, a BCBSM health coach and dietitian, I found out sushi can be very dangerous for your health with fatty sauces, tempura rolls and high sodium soy sauce.  Below are seven things I learned to think about when ordering sushi the next time I go out.

  1. Add veggies – Add veggies to your roll or order off the vegetarian menu, this is a delicious way to get in extra vegetable servings.
  2. Avoid Tempura – Tempura is another name for deep-fried. I love tempura rolls, but they are fried, high in fat and have a lot more calories than regular rolls.
  3. Brown Rice –Brown rice has many benefits, such as more fiber and antioxidants, making this a healthier option than white rice.
  4. Start with low calorie appetizers – Start off with edamame to encourage portion control later in the meal, these are green soybeans with great nutritional value.
  5. Reduced sodium soy sauce – A tablespoon of regular soy sauce has 902 mg per tablespoon. Choose the reduced sodium option if available.  Since it still has a large amount of sodium, try to use it sparingly.
  6. Avoid mayo-based sauce & cream cheese – Stay away from creamed cheese and mayo based sauces, they add unwanted fat.
  7. Sashimi – Pick sashimi instead of sushi, this is the meat of the fish without rice or any extra fatty ingredients.


Do you have any tricks to make your sushi healthier?

Photo credit: e-wander

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