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.