What do I order here? -Sushi
- bfit2training
- Feb 14, 2022
- 4 min read
Recently I have had quite a few of my clients ask me about logging their dinner or lunch if they have sushi. Sushi can be very clean and healthy or it can be super deceptive and high fat, carbohydrate, and calorie. Follow the tips below to stay on the plan! Keep in mind these suggestions and adjustments are intended for a balanced, mindful, and sustainable nutrition program. If you’re following an anti-inflammatory, Keto, WW, or any other approach email me at Bfit2training@gmail.com and I will help you adjust and make the correct decision for your plan. If sushi is not your thing go back and look at the other places I've written about in this series. Here are all the links:
1-Appetizers and Drinks
There are many before the main event options to choose from. My personal favorite is miso or a clear broth soup. Miso is full of flavor and will hold you over until the main dish arrives. Be careful not to go into sushi hungry, but if you do a low calorie soup will help. Those little 35-90 calorie bombs add up quickly. One thing to mention about miso, it is high in sodium so just make sure you doctor does not have you on a low sodium plan. Edamame or a house salad with a ginger dressing on the side are also very common and healthy choices going into your sushi meal. If you are not going to be getting 4-5 oz of fish during the entree I would recommend the edamame to increase your balance of protein to carbohydrate intake for the meal. Sushi is unique when it comes to the drink selections. Like with most delicate fish it pairs best with a dry white or my personal favorite, a savored glass of your favorite semi-dry prosecco! Both of these options are lower calorie alcoholic choices overall but remember, they still count.
2-Entree
Number one rule in all of my "What do I order here?" series.......ORDER FIRST! If this is your first time reading this series go back to any of the links above an discover why this is extremely helpful when dining out.
If unfamiliar with sushi, it can be intimidating just holding the menu. Here are a few basic terms to help you understand what you are looking for.
Sashimi-Just the fish. It is a piece of raw fish(usually) around 0.5oz-1.5oz per piece. This is a simple way to increase your protein intake during an evening out. The weight will depend on the cut of fish and particular restaurant. It is traditionally cut thin and should always be well sourced and carefully prepped and handled. Depending on the type and weight sashimi is around 25-45 calories per piece.
Nigiri-Nigiri has a small amount of rice under the piece of fish. The amount of rice will vary slightly but it is around 15-20g of rice by weight. That adds around 28-32 calories per piece to your piece of fish. So total for a full piece of Nigiri is going to be around 50-80 calories depending on size and type of fish.
Maki-Maki is more what "sushi" is visualized as. A piece of seaweed wrapped around vegetables with(most of the time) a small piece of fish in the middle. Maki usually has 6-10 pieces per roll and can vary greatly on calorie. Some heavy mayo, fatty fish, crispy, with avocado maki rolls can be around 650 calories! If your plan does not have the flexibility for this many calories and/or fat grams avoid these varieties of rolls. Some other terms to understand within this selection of sushi are as follows: Be aware these are toward the top end of the calorie total.
-Tempura is breaded slightly and deep fried.
-Spicy usually contains mayo. While not a lot it can quickly add to a caloric spike.
-Temaki is made with a sheet of nori (seaweed) instead of rolled and cut into pieces. This will have a cone shape appearance and is usually larger and has almost double the calories but is not meant for a single bite. However, some temaki rolls do not contain rice at all.
In conclusion, there are many healthy variables surrounding sushi. Great healthy fats in the fish and avocado selections and small doses of vegetables per piece. However, it is not a good nutrition plan to go in blindly and order tempura, spicy, or special rolls endlessly. A nutritionally sound meal can quickly turn into a 1000 calorie, over 100g of carbohydrate meal. Do not go into your sushi meal hungry. Some sushi experiences can be simply 6-8 bites of food. Also be sure you are enjoying your sushi from a well-sourced and reputable establishment. Not much is worse than bad sushi. Pregnant women need to discuss with their doctor before partaking in this delicacy also. Some cuts of sushi can contain too much mercury for some populations.
The "What do I order" series is intended to be how an individual with goals can be creative and selective with choices. It is not intended to be restrictive at all. If you feel like I have eliminated all options email me personally at bfit2training@gmail.com and Title it: You must be crazy! and I'll respond to your food palate, goals, and situation personally so you can make the best lifestyle choice for you.
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