It’s Friday and many of you will be having sushi for one of your weekend meals. I eat sushi at restaurants a lot but also pick up some during the week at my local Whole Foods or Central Market that is already made because it’s healthy and convenient.  Sushi can be a great high-protein/lowfat meal if you make the right choices. But, there are so many options! Here is a a breakdown of what to order at restaurants and be sure to watch the clip below where  Lily Jang (CBS/KHOU) and I show you the best grocery store picks!Â
The Good
- Edamame (no salt) = great protein source and is lowfat
- Sashimi (no rice) for lowfat protein.
- Brown Rice (in moderation). Try to order your sushi with brown vs. white rice
- Lean Fish such as tuna, shrimp, crab (or crab stick – without mayo), etc.
- Avocado (in moderation).
- Wasabi
- Tofu – as long as it’s not covered in sauce. Ask for plain or grilled.
- Salad rolls (lettuce vs. rice)
- Green Tea
- Robata (grilled meat or fish)
The Bad
- Low Sodium Soy Sauce (in moderation)
- Salmon isn’t bad…but it’s a fattier choice. Just make sure you aren’t loading up on other fats during the meal and you’ll be ok.
- Special Rolls like “Crazy” “Crunchy”, etc. Make sure they list all the ingredients and if anything is fried or with mayo don’t get it!
- Too much rice. Make some of your meal with sashimi, lettuce wraps or rice paper wraps.
- Seaweed Salad. This can be ok if it’s not tossed with a bunch of oil or sauce. Seaweed itself is loaded with antioxidants and is low-calorie.
The Ugly
- Anything Tempura (aka fried)
- Regular Soy Sauce (high sodium!)
- Any Extra Sauces or “Special Sauce” – they are usually full of fat and sugar
- Mayo (many rolls have it – so order without)
- Cream Cheese – you don’t need it and it’s just extra fat and calories.
 Best Grocery Store Sushi Options….
