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Survival Guide to Eating Out at
a Japanese Restaurant

Written by Linda Gassenheimer
Published in September 2007

japanese healthy eating out We all enjoy eating out from time to time but this can be a perilous path if you're trying to following healthy eating principles. But there's no need to give it up. Simply follow these easy tips and you can enjoy a delicious Japanese meal out without having a calorie disaster.

Talk about Japanese food today and most people think sushi. Seafood, nori (seaweed), and vegetables are healthy ingredients in sushi. A 40z (113g) sushi serving with nori and rice is about 350 calories. Beware, though. You can eat a double and triple portion without realizing it. And dipping your sushi in soy sauce adds salt to the equation. Also, watch the raw fish. Pregnant women and those with immune disorders should not eat raw fish or shellfish as there's a risk of exposure to parasites and to bacteria such as Listeria monocytogenes. For others these risks may be considered minimal, as long as the fish is sushi quality and fresh.

Another thing to watch for is the sake. Potent, warm sake is very inviting. One or two small servings is fine, but drink more from the attractive little bottle it's served in and you'll be adding about 500 calories to your meal.

As with most Asian dishes, meat and vegetables are a good choice if you stay away from the sugary, salty sauces. Or, make sure you have very little sauce.

Choices to savor

Sushi made with cooked crab, shrimp, or eel, scrambled egg, tofu, or simply vegetables
Sashimi (raw fish dipped in soy sauce usually flavored with horseradish)
Miso (fermented soybean) soup
Teppanyaki dishes (meat, fish, or vegetables cooked on an iron griddle)
Sukiyaki dishes (meat and vegetables usually cooked at the table in a shallow pan)

Choices to watch

Many of these popular dishes can be fine, but here are areas to watch:

Tempura (vegetables or seafood coated in batter and deep-fried)
Teriyaki (shellfish or meat with a marinade of soy sauce, sugar, and rice wine) with a thick coating of sugary sauce
Yakitori (skewered meat basted with soy sauce, stock, sugar, and rice wine) -again watch the sauce

Linda Gassenheimer is a Cordon Blue chef, syndicated columnist and author of over 12 books, including the best-selling Low-Carb Meals in Minutes. She has written for many leading food magazines including Food and Wine, Prevention Magazine and Cooking Light. She has appeared on Canada A.M. and Good Morning America.

Reprinted from: The Portion Plan - How to Eat the Foods you Love & Still Lose Weight by Linda Gassenheimer