The widespread craze for sushi has everyone convinced it’s healthy. I counsel a lot on sushi. While sushi restaurants do offer plenty of healthy options, not everything is “diet” friendly.

If you’re not careful a sushi meal could easily top 1,000 calories. With that in mind, the next time you go out for sushi, here’s what to do and not do.

Do choose salmon and tuna. Fatty fish like these have some of the highest amount of omega 3’s.

Don’t ask for spicy or crunchy roll. Believe it or not spicy usually means they have added spicy mayonnaise; high fat, high calorie. Crunchy rolls have been deep fried. And, yes that delicious crunchy coating will cost you 300-400 calories per six-piece serving. Want spicy add wasabi.

Do avocado. Avocados are high in potassium and a good source of vitamin E. But remember, it’s also a fat so be smart and don’t overdue it.

Don’t go crazy with the sake. Although this Japanese beverage seems harmless, it is more along the line of drinking a cocktail than a glass of wine. Six ounces of sake is about 234 calories versus a five ounce serving of wine, around 120 calories.

Do order edamame. A healthy pre-sushi snack. A half-cup shelled edamame punches up the fiber: 9 grams, the same amount you will find in 4 slices of whole-wheat bread. It’s high in protein and iron and has almost as much as a four ounce piece of chicken breast.

Do brown rice. Brown rice is the way to go, it’s higher in soluble fiber than white rice and essential to a heart healthy diet. Traditional sushi rice (white) is made with sugar and rice vinegar. There is approximately one tablespoon of sugar for each cup of sushi rice. So the rice in one roll alone contains 240 calories.

Do opt for soup and salad. Filling up on miso soup and mixed greens or seaweed salad is an excellent way to add fiber, calcium, potassium, vitamin A, C and B vitamins.

Do order sashimi. Sashimi has more protein and omega 3’s and drastically cuts the carbs.

Good sushi roll options:

• Tuna rolls (not “spicy” tuna)
• Rainbow rolls
• California rolls made with real crab

Worst sushi rolls:

• Crunchy or tempura rolls
• Spicy tuna rolls
• Philadelphia rolls
• Spider rolls
• Dynamite rolls