7 Sushi-Eating Mistakes That Ruin Your Healthy Diet

You may think the word “sushi” and the word “healthy” go hand in hand. Here is why that Japanese-style dinner might be ruining your diet goals.

You use too much soy sauce


You probably love bathing your sushi in soy sauce. But, sadly, this beloved condiment can pack quite a punch of sodium. One tablespoon of soy sauce can have up to 1,024 milligrams of sodium. The American Heart Association recommends eating no more than 2,400 mg a day if you are trying to lower your blood pressure. To avoid belly bloat next time you reach for the soy sauce try a low-sodium brand or limit yourself to one small pour from the bottle.  Here are other sneaky sources of sodium in your diet.

You eat too much tempura


Tempura is deceptively unhealthy. Ordering vegetable tempura is like dropping a battered green bean into a fryer. A typical serving of vegetable tempura can have almost 1,600 calories, with 60 percent of that coming from oil absorbed by the veggies. Shrink your portion by ordering a plate to share it among a group of friends.  Here are other smart, easy tricks to cut calories and lose weight.

You always order spicy rolls


You may love spicy tuna rolls, but they do not return the affection for your waistline. The term “spicy” means the fish has been mixed with a scoop of mayonnaise and a dash of hot sauce. Depending on how much mayo the chef adds, calories and fat can pile up quickly. One spicy tuna roll can have 290 calories and 11 grams of fat. Instead, order a regular tuna roll, which has only 184 calories and two grams of fat.

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You don't watch serving size


If only the bite-size nature of sushi allowed you to order an unlimited supply! It is important to watch your serving size. One shrimp tempura roll, six to eight pieces, has 508 calories. If you order two rolls, that adds up to almost 1,000 calories. Instead, order a serving of sashimi, soup, salad, or any low-calorie vegetable dish, to fill you up without adding on the calories. Here's a handy guide to make sure you eat foods in proper portions.

You don't order enough sashimi


One sushi roll has about one cup of white rice. This means a lot of carbohydrates and not a lot of protein. If you are watching your carb intake, try sashimi. A 4.5-ounce portion of tuna sashimi has 25.9 grams of protein, and rice is typically served on the side, so you can better control your portion.

You don't fill up on soup and salad


Try starting your meal with a bowl of miso soup. It is a great way to take the edge off your hunger and fill up for fewer calories. One cup of miso soup has around 70 to 80 calories. The downside: It is higher in sodium, so limit yourself to one bowl before dinner.  Here are 10 other hunger-fighting foods.

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You haven't made the switch to brown rice

iStock/Jason Lugo

Brown rice has more fiber and protein than white rice. Researchers at the Harvard School of Public Health found that those who ate brown rice had a lower risk of developing type 2 diabetes. Next time you buy sushi from the supermarket, reach for the brown rice rolls. Many restaurants will also prepare brown rice rolls if you just ask.

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