The page you were searching for could not be found. It's possible the address was typed incorrectly, or that the page no longer exists. You can login or register for the site, run a quick search here, or also explore other options below. Not a Member Yet? Join now, It is quick, easy and FREE. Get access to our entire program, including: Food tracker and personalized meal plans Support from our experts on message boards Articles, recipes, tips, and much more!Japanese restaurants are a good choice when trying to follow a healthy diet. Fried items rarely grace the menu and instead there's an emphasis on lean proteins and fresh vegetables. Choosing the wrong foods can still leave you with an unhealthy meal. With smart choices, you can have a healthy meal at a Japanese restaurant. Order a glass of water, a cup of hot green tea and edamame when you sit down. Hunger peaks as you sit down to eat, smelling the food and reading through all of the options.

Choose a salad as the first course, such as seaweed salad, cucumber salad or a simple house salad. Many meal combinations come with a small salad and miso soup, which is a good low-cal option, too. Stick to chopsticks and avoid the extras. "Extras" include mayo-based sauces, saki, cocktails, fried appetizers and desserts, which quickly raise the calories of a meal. Eat the entire meal with chopsticks, which slows down your eating and allows the stomach to have time to realize it's full. This reduces the chance of overeating. Fill the soy sauce dish with low sodium soy sauce. Use just a little soy sauce at a time. Pump up flavor other ways such as with ginger, chili sauce or mustard dip. Regular soy sauce has 900 milligrams sodium in 1 tablespoon, while 1 tablespoon of low sodium soy sauce has about 500 milligrams of sodium. High sodium with a meal can cause swelling and bloating from water retention. This affects blood pressure, which can be a risk for those struggling with high blood pressure or with other symptoms of heart disease.

Choose entree items with lean proteins and lots of vegetables. Japanese menus usually have lots of fish options, including fresh sushi. Sashimi, a type of sushi or raw fish that does not have any rice,is a high-protein main course. Or, alternate between traditional sushi and sashimi pieces. If you don't like raw sushi, pick grilled fish, shrimp or chicken. Avoid battered and fried items, like tempura. Look for entrees that include several kinds of vegetables or pump up vegetables on the plate by ordering an extra side of themyouda sushi full game Avoid eating too much rice by limiting items such as sushi rolls, rice bowls and large sides of rice. sushi box waltham order onlineWhite rice is a refined carbohydrate that packs a lot of calories into every bite. online game sushi maker

A 1/2 cup of rice has about 200 calories. If available, choose brown rice, which is a whole grain, will help reduce the blood sugar spike that happens when eating rice. Sashimi without rice can help break up the rice onslaught. Focus on the meat and vegetables along with spooning small amounts of rice onto the plate. Many people view sushi as a delicious light lunch or dinner, but depending on what you order, this Japanese-style fish-focused meal can also spell diet disaster if you're not careful. sushi samba order online"Sushi is a generally a healthy choice, but it can be deceptive," says nutritionist New York City dietitian and health coach Allison Tanenbaum. "Certain rolls can have upwards of 500 to 1,000To avoid busting your diet when you dine on sushi, follow these Make Moderation Your Mindset "Follow the old adage, 'moderation is key,'" says Jeffery Lunak, vice president of culinary at Blue C Sushi in Seattle.

to be about a few simple, beautifully harvested ingredients put together in perfect balance, and not hidden behind heavy sauces or gravies like a lot ofIt's also ideal for sharing, which is why Lunak recommends sampling small amounts of several items, such as a few pieces of different maki rolls, a couple of ounces of rice pristine raw fish, miso soup, grilled protein, and a little bit of vegetable. "Have a few items, but in smaller to both of our experts, edamame is a perfect low-calorie, high-protein appetizer to start with, especially if you request the shelled soybeans to come only lightly salted or skip the salt altogether. "Sushi is going to be a pretty high sodium meal in general," says Tanenbaum, so it's important to look for ways to cut the sodium level down when you can. Pick a Soup or Salad It's also wise to begin your meal on a small fiber-rich veggie-filled green salad (ask for ginger dressing on the side), an antioxidant-packed seaweed salad, or cup of miso soup with broth and tofu

Though the soup and even seaweed are high in sodium, they're still lighter options that will fill you up and help pace your meal so that you(Just be sure to sip plenty of water throughout to help flush out all that salt.) Speaking of drinks, Tanenbaum points to green tea as your best beverage bet at the sushi bar. tea goes well with sushi and is filled with antioxidants," she says. dining out situation, if you're going to order alcohol, try to stick to just one drink and skip the list of sugary special cocktails – just one could cost you 400 calories or more! – in favor of something lighter – like one glass of Go Easy on the Rice White rice is one of the sneakiest calorie culprits on sushi menus. "Luckily, the average sushi place is a little more progressive in offering wider array of options," says Lunak, who says that it's pretty standard to find brown rice (for the whole grains) or even quinoa available as options in your sushi rolls.

Or, do as Tanenbaum does, and "Ask for your sushi rolls to be made with half the usual amount of rice," a request any sushi chef should be willing to oblige. A few pieces of protein-packed sashimi (raw fish) — about 25 calories a piece — are among your healthiest bets at the sushi counter. Tanenbaum suggests you skip having your sashimi served on beds of rice, which she says can cause you to eat an entire cup's worth of riceWith raw anything, cautions Lunak, you should ask about the quality of your fish to be sure you're getting a safe and tasty product. tip is simple: "Just ask your server or chef where the fish is sourced from and if there's a focus on sustainability. If they can answer right away, you're probably in a good place." Skip the Spicy Mayo "Be careful with menu items that say 'spicy,' like a spicy tuna roll," says Tanenbaum, because it usually means it contains a heavy spicy mayonnaise sauce. If you do want your food to have a

kick, she recommends using wasabi instead of the spicy mayo sauce, and ginger to add another level of flavor when you take each bite. some rolls (such as eel rolls) are served with a sugary, thickened soy-based brown sauce, which can help pack on the calories quickly. Be Smart About Soy Soy sauce is usually right in front of you at the sushi counter, and it's okay to dip into it — but"Low-sodium soy sauce is a pretty standard offering nowadays," says"Some places even do their own 'home brew' by taking a regular or low sodium soy sauce and combining it with kombu, a sea vegetable, and water to thin it even more." With so many delectable options on a sushi menu, it's easy to steer clear of the items you know will be fried in a fattening batter (and are also typically served with a heavy sauce). anything made "tempura," for instance, but also be on the lookout for "crunchy" sushi rolls as well. "Or if you want to have a few pieces of tempura or a