Meshi-agare! (Japanese for Bon appetit!)

September 20th, 2007

When trying to fulfill our weekly servings of heart healthy fish, many of us pull out the chopsticks and head to the bar.  The sushi bar, that is.  However, even the trip to the sushi bar can be a calorie counter’s worst nightmare.  Sushi is a great way to incorporate fish servings and fresh vegetables, but include the mayonnaise based sauces and fried fish tempura and the calories start adding up.  As we like to say at the Health Institute, sushi is a great example of “Unwise, Better, Best”. 

The “Unwise” Choices
1. Tempura Rolls, ie. deep-fried, can have as many as 500 calories and 20 grams of fat.  Not to mention cholesterol raising breading and frying.
2. Spicy Tuna and other mayo based rolls may be a popular choice, however these rolls contain 450 calories and 11g of saturated fat! 
3. Philadelphia Roll, which seems to be an American creation, includes salmon, avocado, and cream cheese.  These rolls, however tasty, can have at least 300 calories and 10 grams of fat.  Keep in mind, the more cream cheese, the more calories!
4. Dragon Roll and other rolls made with eel is also high in calories and fat grams.  Only one ounce of eel has 3 grams of fat. 

All of these options contain the heart healthy omegas, but all of the extras make the calories skyrocket!

The “BEST” Choices
1. Assorted sashimi is the sliced fish on top of rice.  These non-roll options cut 30 calories per piece.  Plus the assortment includes just enough of the omega-3 to give you benefits and flavor.
2. Veggie Rollsincluding cucumber and tangy pickled vegetables are fat free and low in calories with about 150 per roll.  These veggie rolls also include needed vitamins and minerals.
3. Edamame (Soybeans)are not exactly sushi, but are a very popular menu item.  These soybeans are great sources of fiber, folate, iron and protein.  Half of a cup steamed contains only 127 calories and 11 grams of protein. 
4. Squid (Ika) and Octopus (Tako) may not sound as appealing, but are high in protein, iron and vitamin B.  These are also very low in calories (25) and almost fat free.

As with most everything, remember: Moderation is key.  You may still enjoy a Dragon Roll or bite of Shrimp Tempura every so often, but try to split the roll with a friend or save half for later.  Remember to go easy on the Soy Sauce!

Source : Yahoo Foods Beauty Eats

Entry Filed under: Healthy Lifestyle Research, Weight Loss, Fitness and Health, Making Choices