Ocnutrition’s Blog

Sushi Tips Wrapped Up
November 12, 2011, 6:41 am
Filed under: Eating out, General Nutrition, Label Reading

Did you know that sushi started off as a small snack? Since then, sushi has evolved and become a popular meal option as well. The edible art is no longer exclusive to trendy Japanese restaurants. Now you can enjoy a 6- to 8-piece roll from just about anywhere, including express sushi joints, convenience shops, and your local grocery store. Whether you choose to have this unique food as a meal or snack, there are a few factors to keep in mind to maximize health benefits.

Though the colorful rolls are nutrient dense with lean protein, healthy fats, vitamins and minerals, they do not necessarily make a complete meal. Consider complementing your sushi with miso soup, edamame, or a vegetable/seaweed salad.

Sushi is usually low in fat and does not exceed 350 calories; however, certain ingredients in seemingly healthy rolls can easily raise the calories above 500. Consider skipping the deep-fried tempura rolls and the rolls spiked with cream cheese or spiced mayonnaise. If you’re craving the crunch, get it with cucumber and add a touch of tempura flakes on the side. Instead of cream cheese, request avocado for a healthier fat. Lastly, if you want spice, order your roll plain and dab each piece in wasabi.
Sauces are great for adding flavor but they tend to shoot your sodium through the roof. Soy sauce can have as much as 1,000 mg per tablespoon. Consider using reduced sodium soy sauce or lightly dipping your sushi rather than letting it soak in the sauce.

Sushi is a delicious way to get several nutrients and control your caloric intake. To fully reap the benefits of this Japanese favorite, pair it with another dish, substitute ingredients, and watch the sodium. Douzo meshiagare (translation: enjoy your meal)!

This information was brought to you by OC Nutrition, Your Trusted Source for Health & Nutrition Advice, and Jensine Andrews, CSULB Nutrition Student. OC Nutrition offers nutrition counseling services over the phone or in person in Newport Beach, Irvine, Orange, Anaheim Hills, Chino Hills and Long Beach. If you have any questions or would like to schedule an appointment, please contact:

Kristy L. Richardson, MS, MPH, RD, CSSD, CHES
Registered Dietitian & Exercise Physiologist
(949) 933-6788