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Eat sushi without blowing your diet

By Elizabeth | October 19, 2007

We all love dining out – whether it’s a weekday to wind down with some girlfriends, or a Friday night before hitting the town!

Sushi bars are the fastest growing restaurant segment of the ethnic food industry! Great news for all of us sushi-lovers, sushi bars can be an extremely healthful choice, but don’t be fooled…

Sushi can be dangerous, from the trendiest sushi hotspot to the local sushi dive – the most popular rolls are often packed with high-calorie, high-fat ingredients.

Tanya Zuckerbrot, MS, R.D. and author of The F-Factor Diet, helps us navigate the menu…

Check out Tanya ’s expert tips; enjoy your favorite restaurant while sticking to items that are F-Factor approved!

1. Start with a soup and salad:

Miso soup: 50 calories

Ginger dressing: 110 calories

Seaweed salad: 110 calories

* These appetizers will fill you up and prevent over-eating during the main course
* Even if you’re not in the mood – go ahead and add it to your order
* Edamame can be a healthy snack, but the calories quickly add up

4 oz serving: 170 calories, 6 grams of fat

2. Roll it with cucumber:

* A typical roll of sushi is prepared with one cup of rice to coat the seaweed

1 cup of rice: 240 calories (3 servings of carbs)

* Ask for your roll to be wrapped in cucumber instead of rice to save hundreds of calories

3. Limit the rice:

* If you are craving rice with your sushi, be assertive and request “light rice” (less rice)
* Take it a step further and request brown rice, when possible, for an extra fiber-boost
* If you’re ordering two rolls, get one with rice and the second roll wrapped in cucumber

4. Keep it simple:

* Avoid battered and fried ingredients, including anything “tempura” or “crunchy”
* Tempura is not only battered, but deep fried as well

1 shrimp tempura roll: 544 calories,13 grams of fat

* Also, avoid the mayo, typically found in “spicy” versions of common rolls, i.e. spicy tuna, spicy salmon, etc

1 tablespoon: 100 calories,11 grams of fat

5. Order sashimi:

* Low in calories, high in lean protein, and contains zero servings of carbohydrates

1-ounce piece of tuna sashimi: 35 calories

1-ounce piece of salmon sashimi: 55 calories

* Contains benefits of omega-3 essential fatty acids

6. Healthier Options:

* Look for broiled, grilled, or steamed items w in calories, high in lean protein, and contains zero servings of carbohydrates

* Sunomono (various seafood in vinegar sauce), tuna tataki, carpaccio, and oshitashi (steamed spinach with soy sauce)

7. Ask for low-sodium soy sauce:

* Salt may contain 0 calories, but too much can increase blood pressure, and leave one feeling bloated
* To counteract the sodium, make sure to wash your meal down with plenty of water

For more tips, and the nutritional info for additional sushi bar menu items check out www.ffactordiet.com.

Topics: Restaurants |

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6 Responses to “Eat sushi without blowing your diet”

  1. Lynne (16 comments.) Says:
    October 26th, 2007 at 10:42 am

    I can eat an occasional California roll, but that’s about all the sushi I’ll partake of. I find it interesting that they make fresh sushi in several of the grocery stores here in the Dallas area.
    I thought this meme went well with your site, so I’m tagging you. You can see the meme by clicking on my link. Thanks! :-D

  2. Matthew Anton (1 comments.) Says:
    October 26th, 2007 at 4:37 pm

    I agree, sushi is a great all around food. I’m not on a diet but I eat sushi occasionally and don’t feel guilty about it. Its light and protein packed. I’m getting hungry now haha

  3. Wi (4 comments.) Says:
    October 27th, 2007 at 1:48 pm

    I love sushi and believe it’s quite nutritious.Reading this has actually made me hungry.

  4. Elizabeth (78 comments.) Says:
    October 29th, 2007 at 7:41 am

    Lynne-The Kroger down the street from my house has a lady who stands in a little kitchen kiosk in the middle of the produce department and makes fresh sushi. California roll is the only one I like, too. I am not eating raw fish no matter what anyone says!

  5. Elizabeth (78 comments.) Says:
    October 29th, 2007 at 7:42 am

    Matthew-I know! This post makes me hungry too ;)

  6. Mimipz5wjj (32 comments.) Says:
    October 29th, 2007 at 9:57 am

    Great tips! LOve the sushi!

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