Plate Visuals: Sushi

Visual connection for how food can work for different nutritional goals sushi editionšŸ£

Visual portioning helps control calorie intake, promotes mindful eating, and enables portion control. When using visual portioning estimates, you can approximately align your sushi consumption with your dietary goals. After plating, you can work to further align with your needs by eating slowly and savoring. The slower experience can help you notice your hunger and satiety levels sooner.

And I will throw out the disclaimer that anything can work within your diet you can eat anything, but what changes is the amount. This is deep within mindful eating as well. Portions matter.

For the purposes here, this is merely a suggestion for becoming a little bit more visually mindful when plating or ordering sushi.

As we know what might be a meal that would fit a calorie surplus for me might be one that fits a calorie deficit for my husband or be in a different goal for me, if I was more active.

Some other great options for sushi…

  • Salmon Sashimi (3 oz): Approximately 130 calories
  • Tuna Sashimi (3 oz): Approximately 120 calories
  • Yellowtail Sashimi (3 oz): Approximately 110 calories
  • Salmon Nigiri (1 piece): Approximately 60 calories
  • Tuna Nigiri (1 piece): Approximately 50 calories
  • Shrimp Nigiri (1 piece): Approximately 40 calories
  • Veggie Roll (6-8 pieces): Approximately 200-300 calories, depending on the size and ingredients. Veggie rolls are a great option if you want to keep it light.
  • California Roll (6-8 pieces): Approximately 250-300 calories
  • Rainbow Roll (6-8 pieces): Approximately 350-400 calories
  • Spicy Tuna Roll (6-8 pieces): Approximately 300-350 calories
  • Dragon Roll (6-8 pieces): Approximately 400-500 calories
  • Salmon Avocado Roll (6-8 pieces): Approximately 300-350 calories

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