Ten Healthy Japanese Foods: What to Order at Japanese and Sushi Restaurants

Though many Japanese restaurant menus are riddled with greasy tempura, deep-friend pork, and offerings drenched in sugary sauces, there are a variety of healthy options to choose from. Discovering the Japanese art of simplicity will help you decide what to order at a Japanese restaurant and still maintain healthy eating habits - and don't be fooled, you're not restricted to sushi!

1. Sushi (better yet, sashimi): I know I just said you weren't restricted to it, but you can't deny the healthy benefits of sushi and sashimi (its rice-less counterpart). The Omega-3 fatty acids contained in many of these fishes are excellent for you, and with the wide selection of different types of fish, you're bound to find one that strikes your fancy. The lean protein levels just can't be beat. Nigiri sushi is a healthier option than rolls stuffed with tempura flakes, and taking out the rice means eliminating some sugar, but regardless sushi is pretty darn healthy. Approx. nutrition facts: One piece nigiri style tuna sushi: 48 calories, 0g fat, and 3g protein, 0g fiber. http://bit.ly/abgWIg

2. Edamame (immature, green soybeans): These fun little pods are generally boiled, drained, and drowned in salt. Asking for less salt will make them healthier, but regardless they are a healthy appetizer option in any Japanese restaurant. They are packed with healthy protein and have quite a bit of fiber.They're really fun to eat, too! Approx. nutrition facts: Per cup, 254 calories, 11.5g fat, 22.2g protein, 7.6g fiber. http://bit.ly/btU5tZ

3. Soba (buckwheat noodle): Every Japanese restaurant will have soba noodles in some form-whether that be in a soup, a salad, or served plain with a dipping sauce (Zaru-Soba). These buckwheat noodles are healthy, and actually pack quite a bit of protein for a grain. Not only that, but it's absolutely delicious! Approx. nutrition facts: Per cup, cooked, 113 calories, 0.1g fat, 5.8g protein, 0g fiber. http://bit.ly/95mqeq

4. Yakitori (skewered and grilled chicken): Now, this option is healthy dependent on the methods and pieces of meat used by the restaurant. Obviously chicken breast will be healthier than dark meat, but this is up to the particular Japanese restaurant. Ask for breast meat if you have the option, and ask them to go light on the sauce (which can have quite a bit of sugar in it). Approx. nutrition facts: Per skewer, 158 calories, 1.1g fat, 20g protein, 1g fiber. http://bit.ly/cI44IV

5. Miso Soup: This soup is made up of a fish broth and a soybean paste, and is delicious with scallions, chunks of tofu, and strips of seaweed. It is very low in fat and has plenty of healthy protein and even a bit of fiber-making it a healthy appetizer that you can find at any Japanese restaurant. Approx. nutrition facts: Per cup, 47 calories, 1.1g fat, 2.8g protein, 2.1g fiber. http://bit.ly/90gVfL

6. Yudofu: Yudofu is an incredibly healthy Japanese food, and one with great simplicity. It is comprised of a block or two of tofu, boiled in a small pot of broth with a selection of vegetables. It may sound boring, but the delicate flavors certainly don't leave you lacking. I have only seen this dish offered in particularly authentic Japanese restaurants, but if you happen to find it I would suggest giving it a try. Approx. nutrition facts: Per serving, 160 calories, 4.7g fat, 13.2g protein, 2.6g fiber. http://bit.ly/amkKsO

7. Shabu-Shabu: Shabu-Shabu is not only healthy, but incredibly fun to eat - especially in groups. It is generally served as a pot of broth on an open flame, with plates of vegetables and thinly sliced beef accompanying it. You place the vegetables in yourself, and cook them to your liking. You conclude by dipping the strips of beef in the broth until they too are cooked to your liking. Though I have only seen this offered in a few Japanese restaurants, it is certainly a healthy option. Approx. nutrition facts: Per serving, 484 calories, 16g fat, 39g protein, 3.2g fiber. http://bit.ly/av5dbT

8. Sunomono: Sunomono is a selection of seafood, marinated in a sweetened vinegar. This could include scallops, shrimp, crab, or octopus. Vinegar itself is a healthier option than a fatty or super-sweet sauce. The selection of seafood also includes quite a bit of healthy protein. Approx. nutrition value: Per serving, 84 calories, 1.3g fat, 2.8g protein, 0g fiber. http://bit.ly/dj2nTJ

9. Tuna Tataki: Tataki is a type of Japanese dish that involves searing any kind of meat (which leaves the middle of the meat more or less completely raw), then slicing it-at times very thinly. I've seen tuna and beef prepared this way in many Japanese restaurants. I tend to prefer tuna for the Omega-3 benefits, and because it is a leaner, heart-healthy meat. It is also delicious crusted in wasabi and sesame seeds. With sushi or any other undercooked meat, however, it is important to be aware of the risks (though I've never had a problem with these things). Approx. nutrition facts: Per 2 oz. serving, 82 calories, 3g fat, 13g protein, 0g fiber. http://bit.ly/bLpCUG

10. Chirashi: This last option will be found at almost any Japanese restaurant with a sushi bar. Chirashi is more or less a large bed of rice piled with slices of sashimi (strips of raw fish). It is almost like a do-it-yourself sushi, and thus has the same health benefits you would find with sashimi. Approx. nutrition facts: Pretty much the same as nigiri style sushi.

It is pretty easy to find Japanese restaurants with healthy options, regardless of whether or not you eat sushi. Just be sure to embrace the Japanese value of simplicity, and you'll find great flavor with wonderful health benefits. Enjoy!