REPOST: 10 Ways to Eat Healthily at the Japanese Restaurant

Are you planning to dine in a Japanese restaurant soon? Then better be guided by this MensHealth.com article that features what Japanese food to avoid and indulge in if you want to stay on the healthy side.

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According to a 2010 World Health Organization report, the Japanese have the highest life expectancy in the world. And that may be partly due to their diet, which traditionally consists of vegetables, rice, legumes, and fish. Another outstanding feature of the Japanese diet? Their ways of preparing foods: raw, boiled, steamed, and using a wok. That said, Americans have a way of perverting even the healthiest dishes, drowning them in sodium-packed soy sauce or serving elephant-sized portions. Eat Japanese food the way its originators intended with the 10 tips found in this slideshow [article].

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Miso Soup

Miso is made from fermented soybeans, which means that every bowl brings a wholesome serving of isoflavones. These powerful compounds have anticarcinogenic properties, and at least one study shows that they prevent your body from overproducing fat cells.

Edamame

Consisting of nothing but fresh soybeans, edamame makes a great start to your meal. Working them free from their pods keeps you from eating too quickly, and each bean provides a nourishing mix of protein, fiber, and omega-3 fats. Just ask for your bowl unsalted and add a small pinch at the table.

Noodle Soups

Soba noodles are thin buckwheat noodles, while udon are thick and wheat-based. Think of udon like normal spaghetti, while soba can save you calories and boost your fiber intake.

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Vegetable Tempura

Vegetable or not, this is still the Japanese version of deep-fried food, which makes it essentially the same as Southern staples like fried okra and onion rings. The batter might be slightly lighter than the American version we're used to, but with so many truly healthy items on the menu, why waste your calories on fat?

Sushi Roll Decoder

Cucumber Roll: 110 calories, 0 g fat
Tuna Roll: 140 calories, 2 g fat
California Roll: 255 calories, 7 g fat
Spicy Tuna Roll: 290 calories, 11 g fat
Dragon Roll: 490 calories, 12 g fat
Shrimp Tempura Roll: 510 calories, 21 g fat

Nigiri

This is slabs of raw fish fastened to ice cube-size blocks of rice with pieces of seawood. Most people find raw fish easier to handle when it's mixed with rice, but beware: That rice acts like a sponge as soon as you dip it in soy sauce. Every tablespoon you eat gobbles up as much as 40 percent of your day's sodium limit.

Unagi

The consumer-awareness organization Seafood Watch has warned consumers to avoid eel for fear of adding more pressure to the already declining population. Worry not, though; using salmon as a benchmark, eel has less protein and 80 percent more fat, plus it's often prepared with a crust of cooked sugars. Skip it and go straight for the salmon.

Sashimi

Seafood in its purest form, this dish consists of nothing but thin slices of raw salmon, tuna, squid, or whatever else is fresh. No matter which fish you choose, you're guaranteed to get a massive load of protein with relatively little fat.

Omakase

The Japanese equivalent of a multi-course tasting menu. Go ahead, let the chef feed you; he knows what's truly fresh, and unlike American cooks, sushi masters aren't likely to stuff you until you're stuck to the chair.

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Sake

The rice wine might go well with sushi, but you're better off drinking beer or regular wine. A 6-ounce serving of sake has about 230 calories. The same amount of wine—or  a 12-ounce beer—has about 150. Choose accordingly.

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