On a night out, sometimes you just want to have your sushi rolls without worrying whether they’ll surface on your stomach later. Sushi can be one of the healthiest choices when dining out. When you go out for sushi you have more diet-friendly options than you think. The key is to stick to lean fish, sub for brown rice, keep sauces sparse and veggies in abundance.But hiding in plain sight are some very unhealthy and not to mention—tempting—options. As a general rule of thumb it’s best to steer clear of rolls drenched in sauces and layered with cream cheese—but you already knew that, right? Keep in mind that any sushi roll (as opposed to sashimi—see next slide for more info!) is still packed with carb- and calorie-dense rice (even if you opt for healthier brown rice). So, it's good to be aware that you can get up to one cup of rice in a single roll (depending on the sushi chef), which is around 200 calories. “Rolls average around 300 calories per roll, but can range anywhere from the low hundreds to around 600 calories," says Jim White, owner of Jim White Fitness and Nutrition Studios in Virginia Beach. 

“I would recommend that men stick to about three when it comes to the lower calorie rolls (like vegetable rolls.) how to eat low cal sushiIf you’re opting for the higher calorie rolls such as the volcano, shrimp tempura or something like a Philadelphia roll I would only stick to one,” says White.order sushi montreal With some help from White we’ve identified the best high-protein and low calorie picks when it comes to ordering sushi. online fish market in kolkataNext time you hit up your favorite fusion restaurant, spring for these lean options. sushi online sklepEthnic Food Without the Fat >>>where can i buy eel in chicago

It may not be a roll, but it’s one of the best fish orders on the sushi menu. “Sashimi is the raw fish without the rice. buy japanese pottery londonIt’s probably the cleanest thing on the menu because you’re looking at pure protein. where to buy salmon sashimi philippinesThey contain a lot of omega 3 fatty acids and provide a lot of protein without all the carbs of the roll,” says White. Order your favorite fish as sashimi and if you need something else on the side it’s best to stick with menu items like edamame or seaweed salad for the cleanest meal possible. The 20 Fittest Foods  >>> If you want a no-nonsense roll, cucumber rolls are your pick. They're fresh tasting, hydrating and free of shady sauces and unnecessary calories. Pairing it with some edamame can help balance out your meal with protein and healthy fat.

11 Green Foods for Every Dude's Diet >>> “You have your fatty fish like salmon or mackerel which are great, but to get the leanest you want to go with the white fish (if you’re really looking to cut your calories),” says White. 10 Healthiest Ethnic Foods >>> 4) Salmon and Avocado Roll That said, fattier fish like salmon can be worth the extra fat and calories. This simple roll is made of 4 ingredients: Nori (seaweed), rice, salmon and avocado. It's higher in calories than the pure veggie rolls and white fish rolls, but the salmon and avocado offer up some seriously healthy fats that will work to fill you up without filling your stomach out. These fatty foods can help squash hunger, support brain health and may also encourage greater fat burn. How to Make Salmon 6 Ways >>> Tuna is another great protein-packed fish option for rolls. “It's around 184 calories and offers 24 grams of protein on average for the plain tuna roll. The spicy tuna roll is a little more calories due to the sauce,” says White.

How to Sear the Perfect Tuna >>> Keep it simple with an avocado roll. It's free of fatty sauces and full of healthy monounsaturated fats and fiber that will promote satiety, lower cholesterol and fight belly fat all for only 140 calories per roll on average. Being a lower calorie roll means you can guiltlessly order a few more than you could with the more extravagant rolls. The Benefits of Avocado >>> “The yellowtail roll is right in the middle of the tuna and spicy tuna rolls in terms of calories. It depends on how it’s made, but it contains just a few more calories than the tuna roll,” says White. What Are the Best Fish to Eat? 8) Spicy Tuna - With the sauce on the side While it’s best to stay away from rolls with fancy sauces, you also want to be able to order something a little more exciting—otherwise, what’s the point of eating out? The trick is to order the sauce on the side and dip modestly to keep calories under control. “What really drives up the calories in the rolls are the tempura, the crunchy, and the sauces.

I always opt for the sauces on the side or no sauces at all. Or rather, spicier sauces like wasabi or sriracha. You also need to watch out for the mayonnaise and the cream cheese, which is popular in the Philadelphia roll,” says White. The Top 10 Fish Proteins, Ranked >>> If you're tired of ordering tuna and salmon, then switch it up with this fishy option. Mackerel has similar health benefits to salmon as it is also a rich source of omega 3 fatty acids, which work to fight against heart disease and also support brain health. “The mackerel roll and salmon roll are both very low in calories and offer around the same amount of protein as the tuna roll," says White. 3 Fish You're Never Allowed to Buy >>> Back in the day, when you thought of sushi, what came to mind was a healthy slice of raw fish with some rice rolled up in nutritious seaweed paper. However, with the popularity sushi has gained over the years, many ingredients have been added to it. This includes fried fats, fatty mayonnaise and white rice laced with sugar.

Well, it tastes better than initial version did, but it is way unhealthier. However, you can still enjoy sushi and be healthy. Read on and get tips on how to pick the healthiest sushi rolls. How to Pick Healthiest Sushi Rolls When you walk into a Japanese restaurant, you might be a bit confused due to the many Japanese cookery terms. However, here are tips that will help you to identify the healthiest sushi rolls on the menu. Avoid tempura rolls: Tempura simply means fried. In addition, once wrapped in a roll, the crispy texture tends to be mushy. Skip the rice: If you can get a roll that does not have rice, but instead, has soy bean or cucumber, opt for it. You can also ask the waiters if they have rice free rolls. Take less avocado: True, avocado fat is healthy, but you eventually build up calories in your body if you take it frequently. Plus, the avocado taste is no longer there when you add other ingredients. Take more veggies: If you like flavor and the crunchy feeling, then ask for more cucumber, scallions and carrots in your roll.

Take maximum of 2 rolls: A roll has about 8-10 bites, but it is loaded with about 400 unhealthy calories. Instead of taking several rolls, get a fancy roll coupled with a basic one, some soup or salad and you will keep it healthier and enjoy more delicious items. Ask for temaki: Also called hand rolls, they are cones of seaweed with a little rice and other ingredients that a traditional roll should have. This has 80 calories less than the usual rolls. Insist on brown rice: The taste will not change much, but you will have more fiber in this version. Do not deviate from the basics: Sure, a fancy roll is tastier because of the added ingredients like tempura coating and cream cheese, but they are equally unhealthy. Stick to fish, veggies and rice. Choose the sashimi platter: Raw fish is good, but a normal platter has 3 servings. You can either share it with a friend or you can pick the appetizer-sized sashimi platter. Pick wasabi spice:  Other spicy sauces have mayonnaise.

Instead, choose wasabi as it has less calories. Limit the soy sauce: Select low sodium soy sauce and use only a tablespoon. It will give you the body’s daily requirement for sodium.Do you have high levels of sodium? This is probably because you are taking miso soup that has low calories but is quite salty. Brown sauces can contain high amounts of sodium as well. Go slow on the soy sauce: Sushi is already seasoned when served, so adding extra salts might tamper with the taste of the fish. If you feel you need to add more salt, do not fill the sauce cup. Instead, after every bite pour one or two drops of soy sauce on the roll. 10 Recommended Healthiest Sushi Rolls Salmon and avocado roll How to Make Healthiest Sushi Rolls at Home You can also make healthiest sushi at home. This way, you will be sure what ingredients are in your roll. Here is a recipe you can try out. When finished, with ½ cup serving, you will get only 94 calories, 1 gram of fat, 0mg cholesterol, 0g added sugars, 18g carbohydrates, 3g protein, 3mg sodium, 109mg potassium and 2g fiber.

It is surely one of the healthiest sushi rolls because of using brown rice instead of the customary white rice. Total Time: 2 ¾ hours                    Serving: 16 servings Combine all the ingredients in a saucepan. After adding water, let them stand for 30 minutes at room temperature for 4 hours so that the grains are fully soaked. Cover the saucepan with a tight lid and bring the content to a boil. Let it simmer under low heat till all the water has evaporated. This might take 30-40 minutes. Turn off the heat and let it stand for 30 minutes when covered, then uncover for 1 hour to let it cool. Healthy Sauce for Sushi Rolls Sushi is yummy when accompanied by a sauce. You can try out the dipping sauce below. It is low in calories and completes the healthy sushi you have just prepared. For the sauce, you will need ½ cup and 2 tablespoons of low sodium soy sauce, 2 tablespoons lemon juice, 2 tablespoons lime juice and 2 tablespoons of white vinegar.

Combine all the ingredients in a bowl, then refrigerate for a maximum of 2 weeks. This sauce will only give you 6 calories, which is not bad at all for a sauce, and zero fats and cholesterol. Health Concerns of Eating Sushi Rolls As mentioned above, eating sushi entails seafood like raw fish and seaweed. Regardless of the sushi roll you pick out from the menu, be aware of following problems: žFood borne diseases: Eating raw fish can make you vulnerable to viruses, bacteria and parasites. An example is roundworms that can eat through your stomach and cause serious pain whichis usually confused with appendicitis. The fish should be frozen completely in order to kill parasites. žIncreased levels of mercury: If eating too much sushi, it is tend to increase the level of mercury in your body. Fish, both raw and cooked, is known to have a relatively large amount of mercury. Examples of fish with the high amounts of mercury include king mackerel, Ahi tuna, Bigeye, swordfish and marlin.