The first thing many ask about Japanese or Sushi cuisine is, “what about all the rice?” Yes, Japanese food is typically served with rice. But, not all traditional Japanese food includes rice. So, no need to worry about those extra carbohydrates. I will review the best and worst health choices for when dining out at Japanese restaurants. I always get confused when I see words I am not familiar with on the menu. So, it can be hard to know when something is high calorie or not. When in doubt, just ask how it is prepared. Do you have any Japanese food favorites? Eat Out and Still Lose Weight Going out for sushi seems like a pretty good choice when your other options are burgers or pizza. But is it really a clean option, period? As with so many of life's biggest questions, the answer isn't black and white. Sure, fish like tuna and salmon are great sources of protein and hard-to-get omega-3s. But then there's the white rice. And the soy sauce. And the tempura batter and spicy mayo.

If you're not careful, your seemingly innocent sushi plate could add up to one high-calorie, bloat-inducing meal packed with refined carbs, sodium, and unhealthy fats. (Might as well have gone to the burger place, huh?) Sign up for daily health tips, plus exclusive offers. You may unsubscribe at any time. But don't worry, you're not doomed. "If you order the right way, sushi can be part of a healthy diet," says Beth Warren, RD, author of Living Real Life With Real Food. Here's how to do just that. (Lose up to 15 pounds WITHOUT dieting with Eat Clean to Get Lean, our 21-day clean-eating meal plan.) MORE: Which Is Healthier: Salmon vs. Tuna Steer clear of this stuff:"Tempura" is keyword for "battered and fried," so stay away, says Warren. Rolls filled with fried stuff—think sweet potato or chicken tempura rolls—tend to be higher in calories, of course. But many restaurants also fry in soybean oil, which is usually genetically modified. (Some findings even suggest that it could raise the risk for insulin resistance.)

The tuna, salmon, or crab part is perfectly fine. The spicy mayo sauce? Not so much, especially because you can't control how much is going into your rice. If it's just the heat you're after, order a plain tuna or salmon and load up on spicy wasabi. And if you really want the spicy mayo, "order it on the side, and spread a thin layer across the top of your roll with your chopstick," Warren says. "You'll use less than if you dipped it into the sauce." • Plain veggie rolls. Basic cucumber or avocado rolls aren't the worst thing in the world. But they might leave you hungry after an hour or two, since they're pretty much devoid of protein. So if you order one, just make sure to get a shot of protein from somewhere else to round out your meal. You can't go wrong with a side of simple steamed edamame, says Warren. • Regular soy sauce. A measly tablespoon of soy sauce manages to deliver 879 mg of sodium. That alone is more than a third of your daily limit. And chances are, once you're finished dunking each piece of sushi into your little dish of liquid salt, you'll have consumed way more than that.

So be that person who requests the low-sodium soy sauce, and stick with that instead. Later on, when all your dining companions find themselves bloated to oblivion, you'll be glad you did. MORE: Crunchy Summer Rolls with Ginger-Lime Saucebuy sushi ingredients toronto • Tuna or salmon and avocado rolls. jiro dreams of sushi downloadSimple rolls with seafood and avocado are the best choice, since they're high in belly-filling protein and healthy fat, and free of calorie-laden extras. jiro dreams of sushi soundtrackIf you can swap out the white rice for brown to sneak in some more fiber, go for it. order takeout online halifax

But if that's not an option, don't worry too much. "It's not the worst thing in the world to have white rice," Warren says. Stick with 2 rolls, or 8 pieces total. • A side salad. If two rolls doesn't seem like it'll be enough to fill you up, have a small salad on the side. sushi london ontario oxford stIt's a lower-calorie choice than a third roll. buy japanese whisky melbournePlus, it gives you a chance to sneak in some extra fiber—a good thing if your rolls were made with white rice.sushi grade fish mail order • A giant glass of water. Even with low-sodium soy sauce, you're probably getting a lot of salt. Drinking water with your meal can help offset bloat-inducing water retention later on.

Eating a Japanese diet rich in raw fish and rice may increase life expectancy A NEW study suggest that people in Japan are living four years longer than us Brits by following a diet high in protein and Omega 3 A new study claims that by following a Japanese diet you may increase your life expectancy [GETTY]Research conducted by the Office for National Statistics (ONS) reveals that following the traditional Japanese diet of raw fish and rice may help you live longer.A staple diet of rice and raw fish – high in protein and Omega 3, with no bread or dairy – is thought to contribute to the average Japanese life expectancy of 86.4 years (compared to 82.7 in the UK).The secret is less food, but higher quality.Japanese people actually consume 25% fewer calories than the average Westerner, and food tends to be fresh and simply prepared.Raw fish and rice is said to contribute to the Japanese life expectancy of 86.4 years [GETTY]The leading gerontologist (researcher of old age) Craig Wilcox, who has spent years examining longevity on the Okinawa islands in Japan, says that the other important factor was that the Japanese diet is “low down the food chain”.“