For all sushi lovers

this article originally from that's fit

pics r from images.google

We're told that we should be eating omega rich fish at least twice a week, so sushi seems like an obvious choice to boost our brains and keep our hair shiny.

But, which raw fish should we be choosing? And just how many calories are we consuming by taking what is apparently the 'healthy option' at lunchtime?

Although the fish itself is relatively low in fat, the rice in maki rolls or nigiri sushi (raw fish on a bed of rice) makes them high in carbs which can cause bloating and tiredness. An average California maki roll (six pieces) will cost you 255 calories, 7g fat and 38g of carbs, while a single sake (salmon) nigiri portion boasts 56 calories and 2g of fat.

Opt instead for sashimi - which is without rice and - for six pieces - contains around 120 calories and very little carbohydrate.Be aware though that calories and fat vary from one sushi restaurant to another. This is because the chef will often have their own way of preparing the fish - adding different ingredients. In the west, some chefs will add fattening mayonnaise or cream cheese to mellow the taste.

Pregnant women also need to be careful when consuming raw fish, because of the high mercury content. The Food Standards Agency warns that they should avoid shark, marlin or swordfish sushi - and only eat tuna twice a week.

Preparation of sushi is considered highly skilled. Traditional Japanese sushi chefs - or sushi masters - often train for years to learn the different attributes and cuts of fresh fish and how to safely prepare sushi. Head to a traditional Japanese restaurants for the most authentic dishes.

If you're not a fan of fish, veggie sushi is a good option - although it lacks the omega fats found in fish. An average serving of vegetable sashimi contains 220 calories and less than 1g of fat. Watch out for the high carb count though - around 50g.

Overall a box of fish sushi will probably provide more calories than an egg and cress sandwich, but it does contain essential vitamins and fats. Just make sure you consider it more of a treat than an essential.

p.s.: but i still love sushi! :)