Characterized By:

Smaller portions, lower calories and lower fat (IF you avoid fried options), with an emphasis on rice and soybean products. Often highlighted by tabletop stir-fry cooking. Some foods are fried, but most are grilled, broiled, braised, simmered or steamed.


Common Ingredients:

Generally meat, fish or chicken combined with fresh veggies. Lots of rice, noodles, tofu, seafood and limited use of additional oils and fats. Usually accompanied by edible garnishes such as vegetables or seaweed.


Hidden Dangers:

• Can be high in potassium, which could cause problems for kidney, liver and heart patients.
• Egg rolls. Fried and usually include high-fat pork.
• Ask that the dish not be prepared with soy sauce, fish sauce or MSG, all high in sodium.
• For lower sodium, also go light on miso sauce and teriyaki sauce.
• Breaded and fried dishes like Tonkatsu (pork) or Torikatsu (chicken)
• “Tempura” dishes are batter-coated and fried. Just 3 large tempura prawns and veggies will cost you 320 cals and 18g fat.
• Rainbow Roll. 480 cals, 10g fat
• Avoid the crispy noodles and duck sauce that are often served before the main course.
• One serving of fried rice can pack 700 cals and 30g fat.
• Beef Teriyaki w/ Sauce. 2 cups with rice loads on a whopping 1,110 cals and 37g fat.
• Teppan Yaki (steak, seafood and veggies), 10 oz. 470 cals, 30g fat.
• Chawan Mush (chicken and shrimp in egg custard)

Healthy Finds:

• Udon (wheat noodles) or Soba (buckwheat noodles) are a healthy alternative to rice.
• Simmered dishes or grilled dishes
• Shabu Shabu (meat, veggies and seafood in boiling broth)
• Yakitori (broiled chicken)
• Domburi (rice covered in veggies, meat, poultry and/or egg)
• Nigiri-Zushi (fish-wrapped sushi). 35 cals, 1g fat.
• Nori-Maki-Zushi (seaweed-wrapped sushi) egg omelet. 70 cals, 1g fat.
• Tofu Dengaku (grilled tofu with Miso). 140 cals and 5g fat.
• Yosenabe (seafood and veggies)
• California Roll (180 cals, 6g fat)
• Clear soups like Miso (50 cals, 1g fat), won ton, hot and sour, and Suimono
• Sushi and sashimi, being raw fish, are low in fat. Just beware of preparation practices.