The Best Sushi for Weight Loss

Sushi may be healthy, but it can turn into a calorie bomb fast. Are you ordering the right way? Experts weigh in with some tips on ordering out so that you can save calories and still enjoy the healthy benefits of sushi.

Order salmon or tuna
Order salmon or tuna

1. Order salmon or tuna. Carol Ann Rinzler, author of Nutrition for Dummies, points out that sushi is the very definition of a low-fat meal (as are fresh oysters and clams). But if you're not eating it the right way, it's not low-fat at all.

"To maximize the benefits [of sushi], choose pieces that are rich in omega-3s, the unsaturated fats that protect the heart and boost brain power," Rinzler says. She suggests salmon and tuna, which are both low-calorie (40 calories per ounce for the salmon and 42 for the tuna), high in protein and omega-3s, and also deliver a big dose of vitamin D.



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Order wasabi!
Order wasabi!

2. Consider wasabi.

"Wasabi radish is packed with antioxidants like isothiocyanates, the sharp, smelly-when-heated compounds that give cruciferous veggies like broccoli their anti-cancer punch," Rinzler says. And you don't need much to reap the benefits. "A little wasabi goes a long way."










Focus on grilled, steamed, or raw options.
Focus on grilled, steamed, or raw options.

3. Focus on grilled, steamed, or raw options.

"Focus on ordering items that have been steamed or grilled," Margaux J. Rathbun, certified nutritional therapy practitioner and creator of nutrition website Authentic Self Wellness, says. "One of my favorite sushi choices would have to be sashimi because it's literally just the meat of the fish without any rice or extra ingredients."









Opt for veggies.
Opt for veggies.

4. Opt for veggies.

Incorporating "veggie rolls" into your Japanese meal is also a great option. "Many sushi restaurants include vegetarian choices on the menu with ingredients like fresh cucumbers, avocados, and sea vegetables," Rathbun says. "Sea vegetables are also a powerful healing food full of nutrients like vitamin K, magnesium, and folate." Delicious and nutritious-the best kind of meal!









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Skip the white rice and go for brown.
Skip the white rice and go for brown.

5. Ask for brown rice.

Ask for brown rice sushi instead of regular white rice, Rathbun says. "There are ample amounts of fiber in brown rice, which is important for maintaining healthy digestion and regular bowel movements. Brown rice is also a great source of manganese, selenium, and magnesium," she adds.











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