1. Go for the green top. Choose low sodium soy sauce and try not to go crazy with it. Too much sodium can increase your blood pressure and cause you to retain water or hold onto weight.
2. Brown is better. Brown rice is often available if you ask. It’s higher in fiber than white rice, helping to keep you fuller longer, and it has more vitamins and minerals.
3. Tweak the texture. Avoid “spicy, dynamite, tempura, and crunchy” as these may contain fried pieces and sauces which add unnecessary calories and fat.
4. Seize the sides. Filling or high-fiber sides include edamame, miso soup, green salad with the dressing on the side, and steamed veggies (may not be on the menu, but are usually available).
5. Look at labels. See this link for calorie counts of specific sushi menu items, but keep in mind that restaurant preparation techniques will vary: