Have you bought sushi and thought you have bought a healthy lunch, but is it as healthy as we first thought? When looking for a healthy meal it is about balance. A balance of vegetables, protein and carbohydrate. In the case of sushi, the carbohydrate (rice) has taken over the show, tipping it a little out of balance. To establish a more nourishing balance by increasing the vegetables and protein content, here are some tips so you can enjoy sushi more often.
- Look for sushi rolls with plenty of salmon, raw tuna, prawns or chicken (not battered) and vegetables so the filling is larger than the rice.
- Skip the mayonnaise due to the high saturated fat content and it can be heavy on the salt, (as too can soy with salt)
- Choose brown rice or even quinoa sushi for a wholegrain carbohydrate source
- Add a side of vegetables such as edamame beans which are high in protein and dietary fibre or seaweed salad.
- Extra sashimi will increase your protein and healthy fats of the meal.
- Make your own sushi- it’s fun and you can add more vegetables and protein filling. A fun family weekend activity where everyone chooses their own fillings
- Rice paper rolls will often have more vegetable and protein filling than sushi rolls.
Each sushi roll typically has the equivalent carbohydrate of two slices of bread (around 30 grams). This could be a guide as to how many sushi rolls you might need depending on your energy needs. If you are active, then a few more sushi rolls would be a great carbohydrate source and if less active balance less as part of your overall diet.
Choose brown (wholegrain) rice, add in extra vegetables and top up the protein to keep sushi on your regular menu to enjoy.