{"id":46019,"date":"2011-04-06T10:43:21","date_gmt":"2011-04-06T15:43:21","guid":{"rendered":"https:\/\/www.dietsinreview.com\/diet_column\/?p=46019"},"modified":"2011-12-23T14:36:16","modified_gmt":"2011-12-23T19:36:16","slug":"sushi-survival-guide-healthiest-and-unhealthiest-choices-for-your-diet","status":"publish","type":"post","link":"https:\/\/dietsinreview.com\/diet_column\/04\/sushi-survival-guide-healthiest-and-unhealthiest-choices-for-your-diet\/","title":{"rendered":"Sushi Survival Guide: Healthiest and Unhealthiest Choices for Your Diet"},"content":{"rendered":"

\"\"<\/a>If I had to pick one food that I go to as my favorite Friday night welcome-the-weekend treat, it would be sushi. Sure, I love pizza and any number of other diet-crashing foods, but when it comes down to it, sushi<\/a><\/strong> is my favorite.<\/p>\n

The good news is that sushi happens to be a healthy option… usually. Even with a cuisine centered around lean fish, there are many ways that you can make your meal a caloric nightmare.<\/p>\n

The general rule to making healthy choices at your favorite sushi restaurant is to keep it simple. As the sushi dish gets more ingredients, the likelihood that your meal will be high in calories is much greater.<\/p>\n

Let\u2019s take a look at some of the more popular sushi recipes and the corresponding nutritional values. Remember, these are estimates since every restaurant will prepare their sushi slightly different:<\/p>\n

California Roll: The Beginner\u2019s Sushi Choice<\/strong><\/p>\n

This is what I consider the best introduction to sushi for the uninitiated. There\u2019s no raw fish<\/a><\/strong>, if you\u2019re still a little wary about it, and the ingredients are pretty \u201cmiddle of the road.\u201d California rolls usually contain cucumbers, avocado and crab meat, wrapped in seaweed<\/a><\/strong> and white rice.<\/p>\n

The California Roll is cut into about six pieces and it has about 300 calories and 7 grams of fat, the latter of which mostly comes from the avocado<\/a><\/strong>. It\u2019s not a terrible diet choice, but the beauty of sushi is that it\u2019s great for sharing. Why not get a California Roll and split it with someone you\u2019re dining with? That way, it won’t be so difficult to make other choices in your meal.<\/p>\n

Tuna or Salmon Roll<\/strong><\/p>\n

Remember when I said keep it simple? Tuna and salmon rolls prepared in the maki sushi-style is where the nori seaweed is wrapped around a layer of rice and in the middle is the tuna or salmon.<\/p>\n

Both the tuna and salmon rolls are as simple as they come: seaweed, a little rice, and raw fish. Either one is a standby order for me and comes in at only about 185 calories (slightly more with salmon due to higher fat content). There\u2019s very little sodium, but that\u2019s usually made up for by dipping it in soy sauce. Make sure to choose the low-sodium<\/a><\/strong> variety.<\/p>\n

Sashimi<\/strong><\/p>\n

You can\u2019t get much leaner than sashimi – raw fish on its own. If you\u2019d prefer to \"\"<\/a>skip the rice, here are some choices and how many calories are in each piece:<\/p>\n