Q. I really love sushi, but I'm trying to watch what I eat. Can you please suggest some diet-friendly options?
A. Sushi can be a great option when dieting, but it can be disastrous if you order poorly.
When ordering sushi, stay away from anything laden with mayo. Items such as spicy tuna or shrimp rolls, California rolls and spider rolls usually have a lot of mayonnaise in them. If you do order them, ask for light mayo or no mayo. Tempura is also a bad choice because it is deep-fried.
Sushi pieces or maki rolls can be a good option when they are made with fish and vegetables (no creamy sauces). They tend to be low in fat, high in protein, and can be a good source of vitamins. Sashimi—which is raw fish over rice—that contains salmon (sake), tuna (maguro) and yellow tail (hamachi), usually has 70 to 100 calories per piece and is high in B-vitamins, omega-3 fatty acids and protein.
