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The Healthiest Sushi Rolls To Order

The Healthiest Sushi Rolls To Order

1. Order Salmon and Tuna:
If you are eating sushi the right way, it is the very definition of a low-fat meal. Two of the healthiest sushi rolls to order are salmon and tuna. Both are high in protein, low in calories, high in omega-3 and high in Vitamin D – a key nutrient in fat loss.

2. Consider Wasabi:
Wasabi contains a lot of antioxidants and a little bit of it goes a long way.

3. Say No to Crunch:
The less fancy the roll, the better. Try to stay away from the crunchy rolls that are deep-fried.

4. Say Yes to Steamed, Grilled or Raw:
One of the best sushi choices are sashimi, since they are just the meat of the fish with no extra ingredients or rice.

5. Opt for Veggies:
Incorporate veggie rolls into your Japanese meal. Ingredients like avocados, cucumbers and sea veggies are full of nutrients like Vitamin K, Magnesium and Folate.

6. Ask for Brown Rice:
Choose brown rice sushi instead of regular rice. The high amount of fiber in brown rice aids not only in maintaining healthy digestion and regular bowel movements, but also provides rich sources of Manganese, Selenium and Magnesium.

7. Go for the Ginger:
Ginger plays a role in boosting the immune system as a functional antimicrobial agent. Also, it is very rich in Potassium, Magnesium, Copper and Manganese.

8. Try Reduced-Sodium Soy Sauce:
Ask for reduced-sodium soy sauce. Note that reduced-sodium is not low sodium, it is just 25% less salt than regular sauces.

9. Use Chopsticks:
Even if you are not super-skilled in it, using chopsticks may help you eat more slowly than using a fork. Eating slowly and mindfully is the best way to stimulate healthy digestion and actually feel full.

10. Don’t do Mayo:
Mayonnaise or cream cheese fillings are not traditional sushi anyway. Ask for items that are free of these ingredients.

11. Sample Soba:
Soba is higher in fiber and higher in protein comparing to traditional white rice. Try soba noodle dishes.

12. Choose Sashimi over Maki:
Go for sashimi (pieces of raw fish without rice) over maki (pieces of fish rolled into rice and seaweed). Each sushi roll has about 1 cup of white rice in it; and one cup of white rice contains approximately 200 calories. And if you are eating multiple rolls, they can add up to a lot of extra calories.

13. Start with Soup:
Before sushi, have a soup. It can fill you up without much calories.

14. Watch Your Serving Size:
A proper serving size of sushi is 1 roll or 6 pieces. Depend on salad and soup to fill yourself up.

Christelle Bedrossian
Beirut, Lebanon


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Dietitian Christelle Bedrossian