How to Sushi
A lot of people think that sushi is off-limits the second they start their “diet”. I’m not quite sure why this is, other than the fact that most people assume that every food they enjoy is inherently “bad” for them. As you may have read in a previous blog post(s) I am all about keeping foods you love as part of YOUR healthy diet, and not labeling any food as “bad” or “off-limits”. As long as sushi is consumed wisely and in moderation, it can be a great addition to any healthful pattern. Here’s how I sushi:
1. Try to plan it for leg day, or another day on which you burn a lot of energy. Sushi typically has a high carb content due to all the rice, so it is best to plan this meal for a day on which you are burning a lot of carbs as fuel. If you happen to go on a rest day, try to fill up more on sashimi (raw fish, no rice) + a salad, then enjoy one traditional roll.
2. Aim to eat sushi for lunch or an early dinner. The earlier in the day we eat high-carb meals, the better! Later in the day we want to focus on protein + healthy fats. To increase the content of this in your sushi, choose rolls that have additional fish + avocado on top.
3. Ask for brown rice in place of white rice. When in need of a lower-carb option, rolls wrapped in cucumber are a great low-carb option. Also, rolls wrapped in an outer coating of seaweed sometimes use less rice.
4. Avoid anything “tempura”, as this means that it is fried. If you aren’t on board with raw sushi quite yet, embrace the cooked fish options that are NOT fried (or imitation krab).
5. To ensure inclusion of healthy fats, choose at least 1 roll that contains avocado. Cream cheese is also a fat, but not quite as nutritious as avocado. If you are a cream cheese lover, my rule of thumb is to have just one roll that contains cream cheese (not all of your rolls, please!).
6. If using soy sauce dressing, pretty pretty please opt for the low-sodium alternative.
7. Start with a salad to help satiate you a bit before your eyes meet one of the kitchen’s greatest creations (yes, still talking about sushi here).
If you aren’t on board with sushi in any form, hibachi can be “healthified” as well. I encourage clients to get hibachi chicken or shrimp, then sub the rice for a second serving of vegetables. I personally don’t tolerate soy sauce very well (due to my IBS), so I request that the meat + veggies not be cooked in soy sauce. I don’t require my clients to do this as I realize it may “ruin” the meal for some, but I do recommend trying it so that you don’t double up on soy sauce (have your meal cooked in soy sauce originally, then continue to dip it in the sauce once prepared).
As always, don’t feel guilty when eating sushi!! Just because it’s tasty does not mean that it is bad for you. It has a respectable nutritional value, and can be a great source of fuel for some of your most powerful workouts!
