HEALTH & FITNESS ARTICLES
Japanese Food on a Diet
Japanese food is loaded with nutrition and lean as can be, as long as you choose correctly. While its fun to dine out as a Japanese restaurant, many supermarkets are now carrying freshly prepared sushi, sashimi and other Japanese items if you’re looking for a quick, healthy lunch on the run.
Miso soup is a great way to start your meal. It will begin to fill you up and contains few calories. Like most Japanese food, it is high in sodium, so drink plenty of water along with your meal.
Edamame (soybeans) is another great choice. It typically comes in the pods which means it takes awhile to eat. Soybeans are high in protein and fiber.
Seaweed salad is another healthy option. Most are prepared with sesame oil which does add some fat and calories to the salad. If you ask to go easy on the oil or leave it out you will still have a tasty appetizer filled with vitamins and minerals.
Most rolls are healthy as long as they do not contain tempura (fried) items, or added sauce such as found in spicy rolls. It is OK to dip your rolls in the soy sauce set out at the table which is calorie-free, but again very high in sodium so go easy. Ask for your rolls to be prepared with less rice, and ask for brown rice when possible. Brown rice has extra fiber and nutrients to help you feel full faster.
Rainbow rolls and other rolls that are covered in fish or avocado are still healthy but higher in calories, so do not order more than one.
Rolls made with imitation seafood are higher in carbs and lower in protein than rolls made with real seafood—but are still decent.
Spring rolls are another healthy choice—just watch for added sauce or noodles inside. Stick with fish and veggies.
Most sashimi is very healthy—it’s just fish. Occasionally sashimi is covered in sauce which you want to avoid. Eel, belly tuna (toro) and salmon are fattier than white fish, but it is the healthy type of fat--just don’t order too many pieces. Fish roe (typically red or orange small eggs) is healthy but very high in sodium. It is better as a garnish than as a separate order if you need to watch sodium.
Sushi refers to a small amount of rice with a piece of sashimi on top. The carbs and calories add up fast with sushi, so I recommend ordering fewer pieces or eating only half the rice, and filling out your order with some sashimi. Shrimp, scallop and whitefish are the lowest in calories and highest in protein.
"by Gina Paulhus, owner of Home Bodies in-home fitness training, helping clients get in shape working out at home across New England since 2004."
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