Japanese cuisine is often considered to be one
of the healthiest in the world, with its focus on
fresh ingredients, balanced flavors, and lowfat cooking techniques. However, there are
some high-fat options that can be tempting
when dining at a Japanese restaurant, such as
tempura, katsu, and creamy sauces. But fear
not, with a little knowledge and planning, you
can still make healthier choices while enjoying
your meal.
Here are some tips to help you make healthier
choices when eating at a Japanese restaurant
with high-fat options:
Choose grilled or steamed dishes
Grilled or steamed dishes are generally lower
in fat and calories than fried or breaded
dishes. Look for options like grilled chicken or
fish, steamed vegetables, or soba noodles
instead of fried tempura or katsu.
Opt for sushi and sashimi
Sushi and sashimi are some of the healthiest
options on the menu. They are typically made
with raw fish and vegetables and served with
soy sauce and wasabi. Avoid rolls that are
fried, have creamy sauces or are topped with
mayonnaise. Stick to basic rolls like tuna or
salmon, and avoid the ones with tempura or
cream cheese.
Choose dishes with broth or sauce on the side
Many Japanese dishes come with a flavorful
broth or sauce, which can be high in fat and
calories. To make a healthier choice, ask for
the broth or sauce on the side, and use it
sparingly. This will allow you to control the
amount of sauce you consume.
Add more vegetables
Japanese cuisine is known for its focus on
vegetables, so take advantage of this by adding
more veggies to your meal. Choose dishes that
are heavy on the vegetables like stir-fried
vegetables or a vegetable salad.
Avoid dishes with lots of mayonnaise
Mayonnaise is a popular ingredient in many
Japanese dishes, but it can be high in fat and
calories. Avoid dishes that are heavy on the
mayo like spicy tuna rolls, and opt for dishes
with less mayo like miso soup or edamame.
Share your dishes
Japanese portions tend to be smaller than
what we are used to in the western world, but
if you’re still concerned about portion control,
you can share your dishes with your dining
partner. This way, you can still enjoy a variety
of dishes without overeating.
Skip the dessert
Japanese desserts like mochi and tempura ice
cream are delicious, but they can be high in
sugar and calories. If you’re trying to make
healthier choices, skip the dessert or opt for a
fresh fruit plate instead.
In conclusion, making healthier choices when
eating at a Japanese restaurant with high-fat
options is all about being mindful and
informed. By choosing grilled or steamed
dishes, opting for sushi and sashimi, adding
more vegetables, avoiding dishes with lots of
mayo, sharing your dishes, and skipping the
dessert, you can still enjoy a delicious meal
without compromising your health goals.
