How to order clean – Japanese-style

If you decide to treat yourself and dine out, here's your clean-eating guide to ordering sushi.

By Linda Melone

In general, sushi and sashimi rank high in the clean food department, aside from a few exceptions. For one, fish in traditional sushi sits on a mound of white rice, not the more healthful brown variety. And some restaurants use ingredients such as mayonnaise (it's used as a spread and is layered inside the roll with other ingredients for added flavor), upping the calories and fat. Watch out for batter-dipped tempura-style rolls, which can quickly add up to more than 500 calories and 20 grams of fat per 12-slice roll. And go easy on high-sodium sauces if you're watching your salt intake. Your best bet? Opt for brown rice rolls and always ask what's inside your selection. You can also eliminate the rice and order plain sashimi, which you can enjoy for only 165 calories and six grams of total fat per four-ounce serving. And remember to dip your pieces in low-sodium soy sauce or go plain. And no need to concern about the tiny spat of Japanese horseradish, wasabi. A teaspoon contains no fat and almost no sodium, carbs and calories.

And don't forget to cleanse your palate and aid your food's digestion with a refreshing piece of ginger.

• Yellowtail tuna or other plain fish
• Vegetable rolls (without mayo)
• Tuna and cucumber rolls
• Ocean crab rolls

• Tempura rolls
• "Crispy" rolls
• Cream cheese rolls
• Rolls containing mayonnaise
• Sushi pizza

• Any and all. A four-ounce serving of plain raw sashimi ranges from 100 to 150 calories and contains very little fat.