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Sushi can certainly be a healthy meal, but if you order incorrectly, it could drastically increase your calorie intake. Stephanie Middleberg, M.S., R.D., teaches us how to make sushi a well-balanced, satisfying meal.
"The Truth about Sushi"
"The truth about sushi, a lot of people reach for it thinking that it's a very healthy cuisine, and it absolutely can be, but you need to know what to get or else it's very easy for calories to add up. It's very important to skip the spicy rolls, because those can be made with mayo, the crunchy rolls, aka fried, and some of the special crazy rolls, because that just packs in a powerful punch. Calories on these rolls can be as high as 500 calories each.
Best rolls to pick are the simple ones. Salmon avocado, tuna cucumber, yellow tail scallion, and you can even, if you want more bang for your buck, you can ask at the restaurant to instead of making 6 pieces, can they cut it into 8, so you feel like you're eating more. Part of the problem with sushi is that we keep on eating because we don't feel like it's a lot of volume. It's a very pickable food, and that becomes very tough for portion control.
When getting sushi, I like a combination of rolls and sashimi. It's important to know that one roll, which is about 6 pieces, is equal to about a half a cup of cooked rice. So try and keep to one roll and pair it with about five pieces of sashimi if you're female, eight pieces of sashimi if you're a male, with some salad and miso soup or some vegetable on the side.
Another pit fall that I see when, in ordering sushi, is edamame. Yes, it is healthy, but it's not unlimited. I often recommend that clients keep to 10 to 15 pods. If you can't do that then just forgo it altogether. Look at it almost like a breadbasket. It's put in front of you, you're starving, you're going to keep on munching on it, but the calories and the salt do add up.
Because sushi is such a high sodium meal, try and take a sip of water between each bite. Eat slowly, use as little soy sauce as possible, and give yourself 20 minutes, because guaranteed you do have enough food."