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Healthy Cooking with Your Kids

Cooking is a great way to spend quality time with your kids. If you’re looking to try something a little different and having a little fun along the way, perhaps you should consider sushi.


Sushi can take many forms. Sushi can be as simple and nutritious or as indulgent as any other food. It’s probably worth taking into account that Japan has a population of 60,000 of people over a hundred years old. The Japanese are doing something right. Here are few things to consider when planning that next roll.


Sushi’s ingredients are incredibly varied which makes it a great way for you and your kids to try different things. Sushi is a ton of fun to make and sure to get your kids excited for their dinner.


Part of what makes sushi so popular is that it’s customizable. Rice and seaweed have flavors that can adapt to many different foods. Here are a few things that can make your sushi healthy:

  • Vegetables. Veggie rolls are popular and tasty. It’s easy to find sushi packed with carrots, cucumbers, and avocado. The nutritional properties of vegetables have been well known since prehistoric times. Veggies on your sushi is a great way to get your children to try new things that are good for them.
  • Meats. Public health experts debate the health benefits of meat. Beef, poultry, pork, and other meats all have various pros and cons regarding their long term effects on the human body. Consult your physician or nutritionist to see what will work best for your personal health. Note: sashimi, a common ingredient in sushi, is raw fish. Remember that consuming raw foods can cause food poisoning, which according to Kelly & Soto can kill.
  • Rice. This by far one of our favorite parts of making the sushi. Rice contains a large amount of carbohydrates. Keep this in mind. Carbs are essential, but eating too many of them can lead to long term bad health. Be sure to educate your kids on the nutritional value of this so that they are aware of what is considered healthy.

Cooking Style

As with ingredients, sushi has a diverse array of ways in which it can be prepared.

  • Raw. Many sushi rolls are eaten without any cooking, aside from the steamed rice. Raw sushi is probably the healthiest preparation, as it does not require oil. You may have difficulty getting your children to attempt this aspect of sushi so I usually recommend a veggie roll or perhaps something fried.
  • Deep-fried. Sometimes cooks deep-fry their sushi. We all know that deep-fried food is full of bad fats and calories, but oh so good. If this is something they prefer, then try to keep this in moderation. Be sure they understand the safety precaution necessary when frying foods.
  • Stir-fried. Few entire rolls are stir-fried, but many rolls contain stir-fried ingredients. This can be a healthy alternative to deep-frying if the cook uses healthy oils.
  • Pickled. Sushi can also contain pickled items. In small doses, pickled foods are unlikely to pose health threats, but long term consumption may increase risk of stomach cancers.


As with any food, portion size is key. Anything is unhealthy if you eat enough of it. Sushi of all kinds is mostly rice, which (again) is carb-heavy. Sushi can be full of healthy ingredients, but too much rice isn’t going to help you lose weight. Packing your sushi rolls with vegetables will help fill you up and prevent you from overeating. Also, keep in mind this is one of the more entertaining steps to take with your children as you roll is all together before they get to eat their own creation.


Although we like to teach our children about healthy foods and nutrition, the most important part of cooking is teaching them and ensuring that they’re having fun in the process. Be sure to educate them on kitchen safety so that no harm is encountered. Remember that a family that eats together shares a special part of their every day.


Published inNutrition

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