Healthy Choices

• Miso Soup
• Su-udon (noodle soup)
• Veggie or Shrimp kabobs
• Steamed edamame (green soy beans)
• Steamed rice
• Domburi (rice, veggie and meat or poultry bowl)
• Sashimi (raw fish)
• Soba noodles with chicken or shellfish and veggies
• Shrimp or chicken Sukiyaki (meat and veggie dish)
• Sushi rolls with raw fish and/or veggies (wrapped in rice and/or seaweed)
• Bean curd or tofu (not fried)
• Teriyaki chicken
• Shabu-Shabu (thinly sliced lean beef and veggies)
• Cue words for less fat: nimono (simmered), yaki (broiled), yaki-mono (grilled)

Tips

• Ask about healthy alternatives such as brown rice.
• Fill up on fiber rich edamame or a side salad before dinner.  Sushi rolls can add up!
• Tempura, agemono and katsu are fancy names for fried.
• Skip sushi rolls that are made with creamy sauces or mayo.  If you’re not sure, ask.
• Keep in mind that miso, soy sauce and teriyaki sauce are high in sodium.