and has worked in a Chinese food restaurant for quite a while.
He has made sushi for us a few times. This kid is talented
and man, his sushi... AMAZING! Every once in a while he will
make some homemade family Chinese dishes for us. His
sushi is always one of my favourites.
Sushi however, can come packed with a lot of empty
calories. Making wise, informed choices can not only provide
a quick, easy to eat meal but also deliver some high quality
protein, complex carbs and unsaturated fats (good fats).
Being aware of the high sodium soy sauces and other
high saturated fat choices can help you prevent consuming a meal
over 1,200 calories and the expanding of your waistline.
By doing some research and making wise choices, you can get a good
post workout meal that will help rebuild muscle tissue and
replenish depleted glycogen and glucose levels. Below are a few tips to
help make some wise sushi choices.
Choose Salmon and Tuna
These two fish choices contain vitamin D and omega-3s. Omega-3s improve cardiovascular function, stabilizing cholesterol levels, and decreasing inflammation, which also decreases your risk for heart diseases as well as metabolic syndrome, diabetes, cancer, and autoimmune disorders such as arthritis. One of my favourites is the Alaska roll!
Choose Brown Rice.
Whether you have the rice as part of a roll or on the side, brown rice is a better choice. It’s higher in soluble fiber than white rice. Soluble fiber is heart-healthy because helps lower cholesterol. Brown rice is also high in vitamins and minerals, like vitamin B, manganese, copper, selenium and iron.
Choose Avocado
Avocado is the rage right now! It’s rich in monounsaturated fatty acids which helps decrease cardiovascular disease. Avocados are high in potassium, and a good source of Vitamin E which is an excellent antioxidant. I had a conversation with a couple of my clients yesterday about avocados and reminded them... Although they have nutritious benefit, they are high in "good fats" which also mean high in calories. One gram of fat equals 9 calories vs 1 gram of carb or protein equaling 4 calories. A quarter of an avocado will run around 80 calories.
Avoid Over Eating.
One sushi roll is generally six pieces and can be made with nearly one cup of rice. That’s about 200 calories from the rice alone.
Avoid Spicy or Tempura
Rolls labeled spicy usually contain mayo, which is high-fat, high-calorie. Anything "crispy or crunchy" is usually battered and deep fried in oils. That can easily add 300 to 400 calories per six-piece serving. If you crave the spicy hot taste, choose wasabi
Along with the sushi experience, most of us will order a drink and/or other foods to accompany our sushi roll. Keep in mind that these are extra calories which will add up quickly. Best choices include foods that are steamed, veggies, and foods prepared with little to no sauces. If you study Asian cultures, their foods are generally simple and low calorie. The Americanized version has introduced the various high calorie, high fat, high sodium additives. To truly experience good Asian food, have your daughter date one who can prepare it for you (just kidding Chao!) or do a little research.
*information compiled form myfitnesspal.com