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Tips For Keeping Sushi Healthy

I love sushi just as much as the next girl. In fact, I could eat it everyday if I could afford it. The problem with sushi is that it has such a healthy stigma attached to it but there are many rolls and dishes that are super high in calories and saturated fat. One shrimp tempura roll (fried shrimp) can have upwards of 508 calories. That's disheartening since I could put down two shrimp tempura rolls on my own — yikes!

So because I wanted to find a way to still be able to eat my sushi and enjoy it, I searched for ways to keep it healthy. Here are some tips from the Honolulu Advertiser that can help make ordering sushi a little more healthy:

  • Steer clear of fried or battered foods, such as dumplings, tempura and spider rolls. There's no sense in making fish unhealthy. When ordering at a Japanese restaurant, look for broiled, grilled or steamed items. Typically, soup and sashimi are low in calories.
  • Avoid new-wave sushi. Be especially careful when it comes to rolls with duck, cheese or other high-fat ingredients. Also stay away from eel, which is high in calories and fat.

There are more great tips so


  • Keep sodium down. Use less soy sauce or request the low-sodium kind. Also note that miso is quite high in sodium.
  • Limit the extras. Mayonnaise, cream cheese and even a creamy Japanese dressing on the green salad can add significant calories to what you're eating.
  • Avoid the feeding frenzy. Yes, there are many good sushi choices, but try to stick to one or two lower-calorie rolls. Order steamed veggies, hijiki (cooked seaweed) or oshitashi (boiled spinach with soy sauce) to fill you up.
  • Keep your food safe. Any raw fish or shellfish can contain parasites, their eggs and other disease-causing microorganisms. Moreover, fish accumulate mercury, which at high enough levels can damage the nervous system.

Fit's Tip: Be sure to also check out my Sushi Breakdown to be even more armed with healthy choices before you eat sushi next.


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