MACRO FRIENDLY SUSHI: TRACKING SUSHI, GO TO MENU ITEMS, AND ENJOYING A HEALTHY MEAL
When I started tracking macros years ago, I avoided certain foods. Rice was one choice that I tended to avoid. Consequently, sushi ended up being a close follow. When I stopped fear-mongering certain foods and sought to embark on flexibility, I reintegrated rice and enjoyed sushi again. And I'm going to encourage you to do the same. So grab your chopsticks, and let's roll, queens.
If you're tracking your sushi in Cronometer of MyFitnessPal, it's always worth seeing if your dining-out restaurant has nutrition information. If you can't find the restaurant, don't be afraid to use the "surrogate" method, where you find a suitable replacement option. Search for the sushi roll name. Even if it's not the same restaurant and may not be the perfect match, it still provides some information regarding your intake and holds you accountable.
This may go without saying, but looking at the menu and trying to input your food in advance can come in CLUTCH to ensure you can still hit your daily intake goals. People often find tremendous joy in looking at the menu in advance. It adds to the experience! You're simply taking this one step further by logging your choices for the upcoming dinner.
After you've enjoyed your meal, review your diary to see how your sushi choices align with your daily macro intake. This reflection will help you learn from the experience and make more informed choices in the future.
Sushi, it’s not so fishy for macros after all…
“MACRO FRIENDLY” SUSHI OPTIONS
Some ideas to consider regarding some "macro-friendly" options for while dining at a sushi restaurant include:
GO TO MENU ITEMS
Sashimi: If you want to go low-carb and high-protein, sashimi is your best friend. It's all about thinly sliced raw fish and is practically carb-free.
Nigiri: Nigiri sushi consists of a small mound of rice topped with a slice of fish or seafood.
Hand Rolls (Temaki): These are like sushi burritos! Load them with veggies and lean protein, and skip the heavy sauces.
Seaweed Salad: A delicious side dish to complement your sushi. It's low in calories and provides a dose of vitamins and minerals.
GETTING YOUR PROTEIN IN
Salmon, tuna, or yellowtail: three fish that tend to be higher in protein and your dose of nutrient-dense fats.
Chicken skewers: Chicken probably wasn't on your radar at the sushi restaurant, but this is an easy way to bump up your protein intake in an ancillary way while still enjoying a fishy treat.
KEEPING CALORIES MODERATE
Soy Paper or Seaweed Wraps: These are simply taking the rice out of the equation and creating sushi in a lesser carb form.
Miso Soup: A warm and satisfying starter that's easy on the macros. It'll keep your appetite in check.If you are concerned about the higher carb intake because of rice, don't hesitate to request "less rice."
Now, you may want to be mindful of tempura rolls [fried] or creamy or sweet sauces or cream cheese. While ABSOLUTELY delicious, they can quite easily add more fat to your intake when carbs and fat may be higher. Instead, you can just opt for simple rolls with fresh ingredients.
TRACKING MACROS: SUSHI CALCULATOR
Here are two nifty resources that can make tracking your sushi a little easier:
Sus Hi Calculator: this is a user friendly nutrition calculator meant for a chain sushi restaurant but can easily be used to estimate your go to sushi order anywhere, especially if you’re making your own roll
SushiFAQ: if going for accuracy, this site is great at giving you a breakdown of the nutrition of common sushi menu items and components
Many restaurants will also allow you to build your own. So feel free to load your roll-up with protein, veggies, and less rice to have more control over the meal.
As you know, one of the best parts about sushi is SHARING the rolls. So feel free to split rolls or dishes with friends. This can also help you avoid overeating.
Most of all, remember the purpose of the dining experience with sushi: savoring the meal. Eat slowly and mindfully, paying attention to the tastes and textures. Take your time to savor each bite. Put your chopsticks between bites, savoring each piece, and enjoy the experience. This also helps our body to register fullness and avoid overeating.
If you anticipate the meal being higher calorie, try to balance out the remaining meals and snacks with higher protein options and decrease your calorie intake for those meals. Don't be afraid of high-volume foods, especially with vegetables.
Ultimately, the priority with sushi is enjoying it. Whether it be ordering the sushi with all the fixings or the simplest one with the highest protein and the least carbs--there is no right or wrong way. No matter what you choose, let's clack those chopsticks and get to eating.
Love eating out and enjoying a meal stress-free in a way that can still align with your goals? Download our free macro-friendly restaurant guide:
For absolute simplicity when it comes to tracking your macros, make sure to grab a free copy of Everyday Macros: our macro-friendly meal prep cookbook. It’s full of simple recipes, batch prep tips, and insight into how to make your nutrition as seamless as possible.