Make Your Sushi Choices Healthy
By Sara Butler
When you eat out, sushi can be a very healthy choice -- if you know how to navigate the menu, that is. There are some definite health landmines on the sushi menu, so it pays to know what to be on the lookout for to let you know it’s healthy and what lets you know it’s not so healthy. Here’s what you need to know!
Forget the Tempura
Tempura is simply a code for deep fried! It’s not a healthy option and racks up the calories when added to a roll where it loses its crispy outer shell anyway. There are much healthier options on the menu!
Say No to Rice
There are rice-free options at many sushi restaurants if you just ask. They can use soy, seaweed, or even cucumber in place of white rice -- they might even offer whole grain brown rice instead.
Go For Vegetables
Any roll loaded with vegetables such as carrots, cucumbers, and scallions are a go! They add crunch and flavor without adding many calories. Don’t forget -- if you want to go heavy on the vegetables, you can ask your server what the options are.
Stick with Two
You really don’t need more than two different kinds of rolls, though it can be tempting to order more when there are so many delicious things on the menu to choose from. Your best bet is to stick with two rolls since there are usually about eight pieces per roll. If you go with rolls made with sushi rice, they can have up to 400 calories per roll. It might be best to go with one fancy roll and then a basic roll, adding a salad or soup to help you feel satisfied.
Careful with the Soy Sauce
Soy sauce is tasty but it’s very high in sodium. If low-sodium soy sauce is an option, choose that but still use it sparingly. You can get up to 25 percent of your daily sodium allowance in just one tablespoon of low-sodium soy sauce.
You also shouldn’t fill up the little cup they give you with soy to dip your sushi into. Instead, top each bite of sushi with just a drop or two of soy sauce. If you want to add a little kick, don’t forget the wasabi!
Sushi can be a healthy experience -- if you know how to enjoy it with health in mind!
To learn more about your health, wellness, and fitness, see your local chiropractor at The Joint Chiropractic in Fitchburg, Wisc.