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Grabbing a California roll might seem like a quick, healthy lunch, but a UK dietitian is warning it can be packed with calories. The thin sliver of vegetables is out-weighed by the white rice component, meaning you're getting a lot of carbs, but not enough vegetables to hit the recommended five a day, according to dietitian Rachel Beller. In her book Eat To Lose, Eat To Win, Beller says eating large sushi rolls can lead to a calorie overload. One mixed sushi box from Yo Sushi in the UK has 755 calories, which is more than a Big Mac and small fries from McDonald's. But accredited practising dietitian Kellie Bilinski told ninemsn that even if you ate enough sushi for it to have the same calories as a Big Mac and fries –– it would still be better for you. Beller also said the high carb content and small vegetable and protein content, makes a lot of sushi rank low on the health scale. But Bilinski, who is a spokesperson for the Dietitians Association of Australia, disagrees with Beller's harsh assessment, saying it can be a quick, healthy meal, as long as you limit your portion-size. Bilinski said sushi does have a lot of rice, which would be the equivalent carbohydrate content as a couple of slices of bread.
The main problem with sushi is that it doesn't have a lot of vegetables, so Bilinski said having a side salad will help you get your five serves of vegetables a day.
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However, there are a variety of ways that some of our sushi favorites can pack a whole lot of extra calories that we might not be aware of.
With a little pre-planning, however, your visit to the sushi restaurant can be healthy and low in calories. If you just can’t palate your sushi without at least a little rice, here are two options that allow you to keep your rice consumption under control.
Seaweed Salad – Another great accompaniment to your sashimi order, this is a tasty and nutritious salad at only 130 calories per cup.

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The materials and content contained in this website, products, emails, messages, or consulting are for general health information only and are not intended to be a substitute for professional medical advice, diagnosis or treatment. If I had to pick one food that I go to as my favorite Friday night welcome-the-weekend treat, it would be sushi. The general rule to making healthy choices at your favorite sushi restaurant is to keep it simple. Let’s take a look at some of the more popular sushi recipes and the corresponding nutritional values. The California Roll is cut into about six pieces and it has about 300 calories and 7 grams of fat, the latter of which mostly comes from the avocado.
Both the tuna and salmon rolls are as simple as they come: seaweed, a little rice, and raw fish. While it may seem like a fail-safe dining choice, there are plenty of high-calorie choices you can make at a sushi restaurant. Jason's career as a health journalist and researcher helps readers understand what they really need to know and use.
The information provided within this site is strictly for the purposes of information only and is not a replacement or substitute for professional advice, doctors visit or treatment. Adding creamy mayonnaise increases the calorie content, while soy sauce can make it very salty. Let’s have a look at some of the best and worst choices at your favorite sushi spot, and what high calorie culprits to watch out for! While super tasty, these are often packed with mayonnaise or cream cheese, topped with sugary sweet sauce or battered and fried in tempura. If you should at any time during the next 90 days, have any questions at all about the program, how to do any exercises, or just need an exercise substitution idea, simply write in and one of our Athlean-Xperts will get back to you with the answers you need to ensure the best results on the program!

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Sure, I love pizza and any number of other diet-crashing foods, but when it comes down to it, sushi is my favorite. Even with a cuisine centered around lean fish, there are many ways that you can make your meal a caloric nightmare.
As the sushi dish gets more ingredients, the likelihood that your meal will be high in calories is much greater. There’s no raw fish, if you’re still a little wary about it, and the ingredients are pretty “middle of the road.” California rolls usually contain cucumbers, avocado and crab meat, wrapped in seaweed and white rice.
Tuna and salmon rolls prepared in the maki sushi-style is where the nori seaweed is wrapped around a layer of rice and in the middle is the tuna or salmon.
Either one is a standby order for me and comes in at only about 185 calories (slightly more with salmon due to higher fat content).
Explore the sushi menu as you please, but if you’re looking to moderate your caloric intake, remember, stick to the simple sushi items and you will be just fine. The provided content on this site should serve, at most, as a companion to a professional consult.
That said, as with all fitness programs, the best results are not uncommonly correlated with the best efforts, discipline, diligence, and so on, and therefore the results depicted and featured cannot be construed as common, typical, expected, normal, or associated with the average user’s experience. Results, as always, will vary from individual to individual for these reasons and you are responsible for understanding that atypical outcomes may not reflect your experience.
You should always consult your primary care physician prior to starting any new fitness, nutrition or weight loss regime.

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