Sushi is often viewed as a light, healthy option when dining out, but there are still some common pitfalls to avoid if you’re trying to stick to a healthy diet. While sushi can be packed with fresh fish, vegetables, and rice, some choices may be loaded with excess calories, sodium, or unhealthy fats.
Here’s a guide on what to order at a sushi restaurant to stay healthy and meet your dietary goals without sacrificing flavor or variety.
1. Choose Sashimi Over Rolls
Sashimi is one of the healthiest options you can choose at a sushi restaurant. It consists of thinly sliced raw fish served without rice, allowing you to enjoy high-quality, lean protein without the added carbs.
Best options:
- Salmon (Sake): Rich in omega-3 fatty acids, which promote heart health.
- Tuna (Maguro): A low-calorie option packed with lean protein.
- Yellowtail (Hamachi): A good source of protein and healthy fats.
Tip: If you’re on a low-carb diet or looking to reduce calories, sashimi is an excellent choice since it skips the rice.
2. Opt for Maki Rolls with Whole Ingredients
While traditional maki rolls can be healthy, avoid those with tempura or fried fillings, as well as rolls that contain heavy mayo-based sauces. Instead, go for simple rolls that are made with lean fish, vegetables, and minimal sauces.
Healthier roll options:
- Cucumber roll (Kappa Maki): Light and refreshing with low calories.
- Tuna or Salmon roll: Simple, clean, and high in protein.
- Avocado roll: A plant-based option that adds healthy fats.
Tip: To reduce calorie intake, ask for your rolls with brown rice or request no rice if you’re cutting carbs.
3. Load Up on Seaweed and Veggies
Seaweed-based dishes like seaweed salad or wakame are nutrient-dense options that are low in calories and rich in minerals such as iodine and magnesium, which are great for thyroid function and overall health.
Other healthy veggie-based options include:
- Edamame: Steamed soybeans packed with plant-based protein and fiber.
- Cucumber salad: Light and hydrating with minimal calories.
- Steamed or grilled vegetables: Look for veggie side dishes that are free from heavy sauces or dressings.
Tip: Avoid tempura or fried vegetables as they’re often coated in batter and deep-fried, adding unnecessary calories and fats.
4. Skip the Heavy Sauces
Many sushi rolls come topped with high-calorie sauces like spicy mayo or eel sauce. These sauces can add significant calories, sugars, and unhealthy fats to your meal.
Best sauces to use sparingly:
- Soy sauce (low sodium): A better choice than regular soy sauce, but use it sparingly as it’s still high in sodium.
- Ponzu sauce: A citrus-based soy sauce that’s lighter and less salty.
- Wasabi: Adds a flavorful kick without extra calories.
Tip: Always ask for sauces on the side so you can control the amount you use.
5. Go for Miso Soup or Clear Broth
Miso soup is a staple in many sushi restaurants and can be a healthy starter choice. Made from fermented soybeans, miso is rich in probiotics that promote gut health. It’s also low in calories and can help fill you up before your main meal.
Other great soup options include:
- Clear broth soups: These are typically light and packed with flavor without adding extra calories.
Tip: Avoid soups that contain noodles or fried toppings, as they can add extra calories.
6. Watch Portion Sizes
Portion control is essential when trying to eat healthy at a sushi restaurant. Sushi rolls can be easy to overeat, especially when loaded with rice. To prevent overindulging, balance your meal with a mix of protein-rich sashimi, veggie-based rolls, and salads.
Tip: Share rolls with others or order half portions to prevent overeating while still enjoying a variety of sushi.
Final Thoughts
Dining at a sushi restaurant can be a nutritious and delicious experience when you make mindful choices. Focus on lean proteins, fresh vegetables, and simple flavors while avoiding fried options, heavy sauces, and large amounts of white rice. By following these tips, you can enjoy a satisfying meal that aligns with your health goals.
