How to Order a Healthy Meal at ANY Japanese Restaurant

Heather Bauer, RD CDN

Heather Bauer, RD CDN

Imagine if you could have a nutrition-angel on your shoulder every time you head to a Japanese resto? Now you can! Welcome to The Food Fix. Here's what I recommend:


  • Miso soup (if you are not salt sensitive)
  • Mixed green salad with half a serving of the ginger dressing.


  • Chicken or salmon teriyaki with double steamed veggies (no rice) 
  • Six-piece maki roll with four pieces of sashimi
  • Six pieces of sashimi and a side order of oshitashi (spinach). 


  • Dishes described as Agemono or tempura, both of which are deep fried
  • Spider, dynamite, spicy rolls, and eel. 
  • Sushi rolls made with cream cheese and too much avocado


  • Look for rolls wrapped in cucumber instead of rice (naruto style).
  • Edamame usually comes salted it is soy beans, so this works best for vegetarians or slower eaters who will only have a few pieces.
  • You can also always sub the rice in a hand roll for cucumber.
  • Always request lite soy sauce and add wasabi and ice cubes to help dilute it and no refills. 
  • Eat with chopsticks to help slow you down.
  • Be careful with sake. It is more calories than you think. Six ounces of sake is about 240 calories versus 150 calories for six ounces of wine.

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Heather Bauer

Heather Bauer is a nationally recognized nutrition expert, author, and entrepreneur.

She brings her fresh and inspiring approach to diet to prime time spots on Good Morning America, CNN, CBS, The Talk, Access Hollywood Live and The Tyra Banks Show. And she's featured in the New York Times, The Wall Street Journal, and People Magazine. 

Heather is the author of two best-selling nutrition and diet books, The Wall Street Diet and Bread is the Devil, and has regular columns on The Huffington Post and USNews where she writes about the latest trends.

She is the founder of Bestowed, the leading product discovery platform for health-conscious consumers, and has an active nutrition counseling practice in NYC, which she founded in 2001.

Heather is a Registered Dietitian (RD) and a New York State Certified Dietitian-Nutritionist (CDN). She graduated from The University of Wisconsin with honors and is a member of the American Dietetic Association (ADA) and the New York State Dietetic Association (NYSDA).