healthy choices at a Japanese Steakhouse

Question
Hi!  I hope you can answer my question.  Thank you for taking the time to read it!  Next week, my family is taking my father out for his birthday to his favorite restaurant- a Japanese steakhouse!  I absolutely love this kind of food, from the ginger dressing on the salad and the fried rice to the sushi and the veggies to the chicken teriyaki.  What are the healthiest choices for me to choose at a Japanese steakhouse?  I have been following a healthy diet-veggies, whole grains, lean protein, etc.  I've lost a few pounds and I'd hate to blow it in one night!  What can I eat that is healthy at this type of restaurant?
Thank you so much for your time.  I really appreciate it!

Answer
Hello Kara!!

     Thank you for your nutrition question.  Here are a few tips that should help you choose healthier food choices when you are dining at the Japanese steakhouse.

-"Tempura," "agemono," and "katsu" refer to foods that are breaded and fried. You can control your fat intake by ordering foods that are "yaki" (broiled or grilled), "nimono" (simmered), or variations thereof. For example, beef teriyaki is marinated in soy sauce and rice wine and then grilled. Chicken yakitori is skewered, then grilled or broiled.

-"Sashimi" (raw fish) and "sushi" (vinegared rice prepared with seaweed, raw fish and/or vegetables) are good low-fat choices. Sushi and sashimi are also excellent sources of omega-3 fatty acids, which are thought to be heart healthy. A note of caution, however: sushi and sashimi should be eaten only in restaurants that are clean and have had no sanitation violations. Such restaurants are likely to employ highly trained chefs who are experienced in buying fish that meets safety and sanitation standards, as well as handling raw fish safely.

-If you're watching your sodium intake, pass on the "miso" (fermented soybean) soup and the salted, smoked, or pickled fish. Ask for fresh lemon as a dressing for your salad instead of the traditional miso dressing. Soy and teriyaki sauces are also fairly high in sodium. As an alternative, ask for dishes prepared without soy sauce or request low-sodium soy sauce. For flavor without sodium, use a tiny bit of shredded "wasabi" a very strong horseradish.

Avoid or limit fried wontons or crispy fried noodles.

Avoid fried appetizers.

Have soup such as wonton soup, egg drop soup, vegetable soup or hot and sour soup instead.

Opt for dishes prepared without nuts (usually cashews, peanuts, or almonds).

Ask for dishes to be prepared with less oil in stir-fried dishes. Instead, opt for steamed or stir-fried with broth only.

Ask for seafood or chicken in the place of beef or duck.

Ask for more vegetables in place of meat.

Ask for no MSG.

Ask for miso on the side.

Hope this helps!

-George Rapitis, Nutritionist
http://www.juiceblend.com  

1. Prev:Not eating lunch
2. Next:herbal tea