Just because the food comes to us from across the Pacific doesn’t mean the same rules don’t apply. Once again, when you choose Japanese, stay away from the deep fried dishes such as tempura, tonkatsu (deep fried pork), torikatsu (deep fried chicken), and katsudon (deep fried pork, onion, and egg) .
And keep the high sodium sauces to a minimum. In fact, ask for them on the side. Just three teaspoons of Teriyaki sauce adds 700 milligrams of sodium but zero fat and only 15 calories.
The key words on a Japanese menu are “yakimono” which means “broiled” with little fat added and “rice”, your low fat, go with anything, carbohydrate rich filler.
Speaking of rice, are we voting “yes” on sushi? (This new taste sensation, although not new to the Japanese, is vinegared rice rolled up several different ways, including with seaweed, and combined with raw fish or vegetables or both.)
Yes. Yes.And triple yes. There is no added fat involved in sushi making. Even when an oily raw fish is used, it’s more as a decoration, such as a strip of fish acting as a center in a seaweed roll or a thin fillet laying atop a bed of rice.
Tofu is a great meat alternative, if you’re into those, with 4 ounces (about 1/2 cup) totalling 81 calories, 40 percent from protein, and no cholesterol. It is 48 percent calories from fat, but at 81 calories, you won’t do much damage to your percentage from fat for the meal.
If we were talking about the same amount of relatively lean beef (2 1/2 ounces), for example, we would be dealing instead with about 53 percent of calories from fat and 185 added calories.