Good Lifestyle

Sushi has a justified representative for one of the healthiest options to eat: Fish are high in protein fatty acids and omega-3 fats. But the raw fish bar also has as many potential pitfalls as a game of fangling. The menus can be light on descriptions, fried pasta, junky carbohydrates, Mayo sauces, even deceptively highvinaigrettes can find their way on your plate - and they can not even taste indulgent. We asked for the best food experts on what they order in sushi restaurants. You can choose the healthiest sushi rolls - a decision that is both tasty and intelligent.

"I often enjoy a snihi roller (wrapped in brown rice if possible; I try to avoid the menu items that say" spicy "or" crunchy "or are served with a sauce), 1/2 cup Edamame steamed and a maso soup cup. Some of my favorites are an rainbow roll, a roll of salmon-and-lawyer or a cucumber roller. "-Patricia Bannan, MS, RDN, author of Eat just when the weather is tight

"When I go out for sushi, I love to share edamame with whom I eat else I ate. I always have a salad to start, but you dress on the side (ginger vinaigrette tends to be rich in calories). For the main meal). I want toSalmon Sashimi. It is packed with omega-3 and abandoning the rice you save on a ton of calories and carbohydrates. If I'm always hungry, I'm going to order a side of vegetables to go or share half of a roller of counsel if the restaurant makes it with brown rice. "-Ilyse Schapiro Ms, rd, cdn

"My roller tastes is a brown rice salmon avocado roll. Packed with fibers, protein and hearthealthy fats, this one is delicious and satisfying. TAS on marinated ginger and Wasabi for extra flavor and jump the spicy Mayo sauce to keep the check calories. Instead of ordering two rolls (like some doing when going out), start with an algae salad or one side of the steamed edamame or Japanese vegetables (not tempura). Finish with tea. Sip a cup of green tea is the ideal way to close a sushi meal instead of dessert. "-Marisa Moore, MBA RDN LD

"I like the roller of salmon-lawyer, who has omega-3 fats, rich and creamy tastes and is very satisfactory and filling. I usually associate them with an algae salad because these greens are some of the richest sources of minerals of all vegetables. Moreover, they fill verylow-caloric. I will also have a little edamame because soy is a good source of protein, vitamins and plant-based minerals. "-Rebecca SCRACCHField, RDN, a dietary nutritionist of Washington D.c.

"Sushi is a lot of calories, as long as it is not the fried roller or roll with tempura in them. So, most things in a sushi bar are pretty healthy and little caloric. The raw fish is the" Best "Because there are no added calories. Without rice (sashimi) is even" better ". On the other hand, having white rice would be a good way to balance the meal."-Dianne Rishikof, MS, RDN, LDN

"Personally, I think the concept of sushi has become so Americanized / westernized to use the masses, it is really fucked by the tradition. Some are loaded with calories and include cream cheese andfried food. My favorite is to use the Kiss concept (keep it simple, stupid) and stick to Sashimi: pieces of simple fish with a variety of interesting dishes with shared menu with friends. Two examples of these dishes could be Thon Carpaccio, which tuna sashimi is surmounted by Jalapeños, vinaigrette and green onions; or yellow and salmon served with Ponzu and Cilantro sauce. "-Jennifer Neily, MS, RDN, LD, Fand

"When you eat sushi, I'm trying to stay away from Tempura rolls or rolls with Mayo or cream cheese. Calories and amount of fat saturated in these rollers add up very quickly. Sushi is delicious Alone without being fried! When the option is available, I chose brown rice, which has more fibers, manganese, selenium and magnesium with respect to white rice. Fiber is important for maintaining the healthdigestion and regular stools. The salmon and tuna rollers are excellent choices as they are lower in calories and rich in protein and healthy omega-3. My favorite rollers are the rainbow roll, the salmon avocado roll and the Californian roller. While I love spicy tuna and eel rolls, I try to limit the frequency to which I order them since the spicy sauce is generally made with a spicy kyon and eel rollers are served in a sauce. sweet sweet-sugar. "-Gina Conalvo, MA, RD, LDN, CDE, NCC

"We are big fans of the naruto roll with food inputs. It's a snihi roller wrapped in a cucumber, usually less rice. It's a little more exciting than Sashimi (totally approved at home), but less than one carbon festival that regular maki rolls. For guests, we suggest having a roller withBrown rice then rolls of style or Naruto Sashimi. Another option is the current hand (salmon / lawyer is a favorite) asked with "less rice". We also bring our own gluten-free Tamari packages. "- Lauren Slayton, MS Rd,NYC Food Trainers

"Brown rice lawyer is an excellent option because the brown rice is rich in fiber and the lawyer is a good source of monounsaturated fat. They are low calories (on average, 140 by 6 pieces). The salmon of the Rice brown-and -avocado roll is also in good health, because salmon is rich in omega-3 and the lawyer is rich in mono-unsaturated fatty acids. It is a more calorie option, but it is still only to just 300 calories for an average of 6 pieces. This option is also high in vitamins. In addition, it is an excellent source of potassium, folate,niacin, biotin, vitamin B6, vitamin E and vitamin C. "-Jim Moore, RD, specialist in the physical condition of ACSM

"My recommendation is the Miso soup (it is low in calories and warming) or a green salad with the dressing on the side, a brown rice orderSushi roller (Veggie or veggie or veggie, non-fried) and several pieces of fish. Edamame is always a good starter and is rich in protein that make it particularly satisfactory. You do not want to decline with too many rollers because carbohydrate calories can be added quickly. Instead, choose mainly vegetables and fish - the combo of proteins and carbohydrates help satisfy hunger. "-TOBER AMIDOR, MS, RD, author of Greek yogurt Cuisine: More than 130 delicious health recipes for every day meal

"I usually appreciate the salmon or tuna Sashimi with an algae salad. The high content of salmon and tuna helps to reduce the inflammation of cell membranes. This helps to stimulate hot hormones for fat forloss of fat and reduce sugar desires and leads to better hormonal communication. Omega-3 are also essential for neurons to stimulate mental acuity. The high content of Alard's iodine iodine helps to improve thyroid function, which helps to increase themetabolism. "-Miriam jacobson, Rd, CDN

"My number one advice to anyone orders sushi - especially for their children - is to order that it was cooked to minimize the risk of getting sick. If you insist on sushi fabricated with raw fish, make sure that C 'is frozen first to reduce the risk of the disease caused by a parasite that can hide in the fish. Any roller of vegetables is healthy, but the lawyer is more fulfilled because of the fat. The rollers made. with vegetables like cucumber and carrots are good, although without a source of protein, the person can feel hungry. I suggest pairing edamame with a veggie roll for a source of vegetable protein, which will fill you and balance the meal. . Edamame Ahigh quality proteins With all amino acids, your body needs. Go light on the sauce, like soy sauce, although, because it is loaded with sodium ".-Elisa ZIÉ, Ms, rdn, cdn