What To Order At Itsu, According To A Nutritionist
Chicken Teriyaki Rice Pot
VERDICT: “This has a better ratio of carbs to fat and protein, and also much less salt and sugar than the Korean pot,” adds Natasha. “It also has more plant diversity, which can support a healthy gut microbiome.” With 31g of protein and 10g of fibre per serving, it’ll keep you full all afternoon, and the addition of brown rice packs more fibre and magnesium than white rice.
MAKE IT HEALTHIER: Add in more colour, says Clarissa. “Green vegetables are fantastic for our health, but diversity is key. Pick up a side salad to go with this, or some carrot sticks for a beta-carotene boost. Swapping the teriyaki sauce for soy will lower the sugar content of the dish, too.” Go one step further and hack your blood sugar response to the meal, says Natasha. “Eat the veg first, then the chicken, then the rice. Eating in this order can reduce a blood sugar spike by 75%, which help with mood, cravings and energy levels later in the day.”
Klean Katsu Rice Pot
VERDICT: A healthier version of the classic katsu curry, this is a surprisingly balanced option, says Clarissa. “It’s nice to see a katsu dish that isn’t fried, and one that features grilled chicken breast instead of breaded chicken. Grilled chicken is a great low-fat protein option, which can enhance feelings of fullness and contribute to lean body mass and weight loss.” Natasha is also a fan of the addition of miso, which contains beneficial bacteria to support the gut microbiome.
MAKE IT HEALTHIER: With just over 550 calories, this may not fill you up for very long, Natasha continues. “If you work out a lot, add your own pre-cooked chicken or a couple of hard-boiled eggs. Half an avocado could also add a dose of healthy fats, which will keep you full for longer.”
Veggie Gyoza Noodle Pot
VERDICT: If you’re looking for a veg-rich lunch option, this gets the nutritionists’ vote. “Between the fresh vegetables, the veg in the gyoza and in the mushroom broth, there are more than 15 types of plant food in each serving, which is great for your gut,” Natasha continues. The addition of mushrooms is also good for immunity, says Clarissa.
MAKE IT HEALTHIER: Swapping udon noodles for a complex alternative – such as brown rice or lentil noodles – would make this a more nutritious option, says Clarissa. “As it is, the noodles are plain white noodles, which means it may not fill you up for very long.” For Natasha, other options containing chicken are a more nutritious alternative if it’s protein you’re after.
Coconut Chicken Soup
VERDICT: With 18g of protein, 26g of carbs and 24g of fat, this is a lower-carb, higher-fat option compared to the majority of other Itsu dishes. “The fat comes from coconut milk, which contains medium-chain triglycerides, a type of fat that has been linked to energy and weight loss,” says Clarissa. “Brown rice is a good source of complex carbohydrates and fibre, making this dish highly satisfying.”
MAKE IT HEALTHIER: “There’s very little veg in this dish,” says Natasha. “Pick up an edamame pot or a salmon sashimi, or bring your own proteins and veg to accompany the pot. If you choose sushi, eat the soup first, so you get some fat and protein in before the carbs from the sushi for more balanced energy levels.”
Detox Noodle Soup
VERDICT: “I’m not sure why they’ve used the word ‘detox’ in the name here – perhaps because it’s very light on calories at just 185 calories per serving. This won’t fill you up – it’s more of a side dish,” says Natasha. For Clarissa, it’s a fairly well-balanced option. “This dish contains a higher volume of carbs (31g) in comparison to the 7g of protein and just 2.8g of fat, which could result in spike blood sugar levels. At the same time, tofu is a great source of plant protein and calcium. Wakame – a type of seaweed – is also rich in folate, which is good to keep energy levels topped up.”
MAKE IT HEALTHIER: “Increasing the protein content of this dish will help to slow down digestion and prevent a post-lunch blood sugar spike,” advises Clarissa. “You could also add some healthy fats, such as seeds, nuts or coconut milk to increase feelings of satiety.” For Natasha, the Chicken Noodle Soup is a healthier and more filling alternative.
Super Salmon Light
VERDICT: Rich in omega-3 fats and protein, this is a nutritious option. “Omega-3 fats have been linked to reduced inflammation and lowered blood pressure,” Clarissa adds. “This dish packs a decent amount of protein at 17g but is lacking in fibre and veggies. Unfortunately, 2.7g of fibre isn’t enough for one meal – we should be aiming for 30g per day.” And don’t worry too much about the white sushi rice, says Natasha. “Wholegrain rice is slightly more nutrient dense and is higher in fibre, although the two have similar blood sugar responses. Plus, the addition of the salmon, which is rich in fats and protein, will even things out.”
MAKE IT HEALTHIER: Top up your fibre intake with a side salad or edamame beans, which will also increase the vitamin and mineral content.
Salmon Full House
VERDICT: With 620 calories and 31g of protein and 86g of carbs, this is the perfect post-workout meal. “This is one of Itsu’s more energy-dense options,” says Clarissa. “Again, salmon is a great option as it’s rich in both protein and healthy fats but, as with many sushi options, this dish lacks in vegetables as it’s made with just rice, salmon and avocado. Avocado provides antioxidants and omega-3 fats and they can help us to stay full between meals, but diversity is also important.”
MAKE IT HEALTHIER: “In an ideal world, this sushi roll would be made with vegetables like red pepper, carrot and cucumber,” says Clarissa. “As you can’t make to order at Itsu, pick up a side salad on your way back to the office.”
Salmon Tartare Bowl
VERDICT: With over 20g of protein per serving, this is a strong lunch option, says nutritionist Xuxa Milrose. It also provides a good dose of omega-3. “This can support everything from brain function and concentration to skin health and immunity,” says Xuxa. “The medley of greens also adds a variety of plant points that delivers vitamins A, C and K, while the pickled carrots are rich in carotenoids, a potent antioxidant that protects cellular health.”
MAKE IT HEALTHIER: Itsu doesn’t offer brown rice as a substitute, so Xuxa recommends adding a serving of avocado on the side for additional fibre and a dose of healthy fats.
Veggie Bowls Rice Box
VERDICT: This dish is impressively high in fibre, with over 21g per serving – a big step towards the recommend 30g a day. “That’s largely thanks to the brown rice and the pea and bean-based veggie balls,” says Xuxa. “It’s also rich in plant protein, with 22.5g per bowl, proving you can go meat-free without compromising on protein. Plus, it contains 23 different vegetables, herbs, spices and seeds – great news for your gut.” A diverse range of plant foods helps feed a variety of beneficial gut bacteria, she says, which in turn support immunity, metabolism, sleep, mood and more.
MAKE IT HEALTHIER: This a good lunch option but Xuxa says it could contain even more variety. “Itsu uses similar types and colours of vegetables across the menu. More variety would increase the micronutrient density. And removing wheat from the recipe would make it accessible to those who need or prefer to eat wheat-free but still want a plant-powered option.”
California Rolls
VERDICT: “These are a solid option for a snack,” says Xuxa, with avocado delivering antioxidants like lutein and zeaxanthin – both great for eye and skin health. “Avocados are also high in both soluble and insoluble fibre, helping to slow digestion, balance blood sugar and promote regularity. Plus, the sesame seeds offer a surprising nutrient boost – just one tablespoon contains around 1.4mg of iron, which plays a key role in oxygen transport and immune function.” They’re also a good source of plant-based calcium and magnesium, both essential for healthy bones, teeth, nerves and muscles.
MAKE IT HEALTHIER: With just 3g of fibre and 6.5g of protein per serving, these rolls aren’t substantial enough for a meal. “To feel fuller and more satisfied, pair them with something richer in protein and fibre, like the Little Chicken Teriyaki or Little Veggie Balls bowls,” Xuxa advises. “It’s also worth noting imitation crab is used here, which offers less nutrition than real seafood. A salmon-based sushi roll would be a smarter pick if you’re looking for more protein and omega-3s.”
For more information visit Itsu.com, NENutrition.co.uk, ClarissaLenherr.com and Omni-WellnessGroup.co.uk
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