Health Review 

Sushi? Yes Please!

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Sammy Pappas is a co-founder of Dietitians of Palm Valley, registered dietitian and certified personal trainer. Pappas enjoys blogging about nutrition, fitness, and wellness.

Craving sushi? Follow these 10 simple steps to make your sushi order fit your healthy lifestyle!

  1. Ask for brown rice: (if it’s available) it’s the same calories as white rice, but more fiber, which is heart protective, helps with digestion, and helps with satiety!
  2. Avoid anything tempura: aka extra calories and fat. This is code for battered and deep-fried. If your favorite roll is listed with tempura, ask them to leave it off.
  3. Stick to just one spicy tuna roll: which typically has mayonnaise added to it. One roll isn’t a big deal, but more than that is waste of calories.
  4. Pass on the Philadelphia roll & bagel roll.The cream cheese used in these rolls amounts to 4-8 servings depending on the restaurant!
  5. Limit yourself to one eel roll: Pros: Eel is especially high in omega-3 fatty acids. Cons: it is served in a sugary brown sauce that provides nothing nutritious – just calories.
  6. For the lowest calorie options: choose tuna, yellow tail, shrimp (not tempura), or salmon rolls. For the highest calorie options: try the “fancier” rolls, such as rainbow, dynamite, or spider. These rolls are larger and have more ingredients and therefore are higher in calories.
  7. Add scallions or cucumbers to any roll: for extra flavor and minimal calories, or ask for your roll to be wrapped in cucumber or rice paper instead of rice.
  8. Try some veggie rolls: spinach, avocado, shiitake mushrooms, or even peanuts!
  9. Watch the dip: Shrimp sauce is glorified mayo, soy sauce is loaded in salt, and eel sauce is loaded in sugar. If using these sauces, drizzle over the roll, don’t dunk!
  10. Order Edamame: most sushi places will have edamame as an starter plate–packed with protein and fiber, this appetizer will help fill you up and prevent over eating at meal time!

Have questions related to other types of restaurants and cuisine? Contact Dietitians of Palm Valley at 904-250-0075 or!