Health Tips When Eating Out

Nutrition Advice

Health wise this can be tricky, I know! But you don’t want to give up your social life and make yourself an outsider because you fear a healthy choice is impossible when eating out. You just have to do the best you can do.

I have mentioned that I follow the 80/20 approach. 80% of my diet is clean and the other 20% is eating foods that aren’t 100% clean but still eaten with moderation in mind.  Your body listens to what you do most of the time, not sometimes. Although I advise to making eating out a non frequent event as much as possible. Home cooked meals are definitely the best option but if you eat out once or twice that week, do not stress- your body can handle it and you can make healthy choices. I also believe the ‘stressing’ about meal times can be worse for your health than the meal itself. We need to be so careful with stressing about food because your thoughts will manifest into bodily stress. A stressed body = digestion havoc!

Top Tips:

  • Get Fresh. The first thing I look at in a restaurant menu is the salad selection. If the salad list contains an abundance of greens and veggies, then I know I can most definitely make a healthy choice here. If there are limited salad options- look at the ‘side options’- usually you will find a garden salad or steamed veggies to enjoy before or with your main meal. I also always recommend crunching on some raw food prior to a main meal to get your digestion fired up. So I usually order a big green salad as a starter to fill me up and get my digestion going. I drizzle lemon and olive oil on my salads. I avoid the cheese in salads if I am also going to have a main- goats cheese would be the best option. I avoid adding all table salt.
  • Avoid fried.  Get excited about grilled and steamed! Those are the healthier cooking methods. I often say to the waiter, “ Can you request to the Chef to use minimal oil please.” I ask this not because of a fear of fat but because I am more concerned with the type of oils that would be used (such as vegetable oil).
  • Main Meal: My main meal usually is a choice of grilled fish, chicken or lean meat. If you are vegetarian I know you fear that pasta and rice based mains may be your only choice? This is not true. If they do not have a vegetable based main dish such as a vegetable curry, stir-fry or a minestrone soup- ask the waiter/chef if they can make you up a large salad with some cheese/egg or an antipasto vegetable platter. Or order a variety of vegetable sides and salads.
  • Exclude the starch such as rice and potatoes and order extra veggies instead. I usually recommend cutting the starchy foods at night- our bodies don’t need that extra fuel.
  • Order dressings and sauces on the side. Choose olive oil, balsamic and lemon based dressings as opposed to mayonnaise-based dressings. I drizzle lemon on everything.
  • Avoid drinking with your food. Enjoy 2 glasses of water 20 minutes before your main meal. This will also help to keep you fuller and prevent you from over eating. Then do not drink with your meal. Liquid dilutes the digestive enzymes.
  • Tip: Enjoy a protein rich snack prior to eating out to keep your blood sugars stable and prevent you from over eating on the wrong foods at the restaurant.  E.g.: a boiled egg, handful nuts/seeds, Greek yoghurt or a protein shake.




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Hi Jessica, I believe in synchronicity so when I was guided to you .on FB I was intrigued and inspired. I turned 46 last week and my husband bought me your book. I wanted to thank you for sharing your wisdom in such a beautifully presented way. My  copy is now filled with tabs and post it notes with actual notes throughout. I am dairy intolerant since having my gallbladder removed 15+ years ago, I don't eat meat, very minimal gluten and was told 12 months ago my gut was not digesting my food properly so I wasn't receiving sufficient nutrients and taking supplements would be a waste of time.  My weight fluctuates tending to gain rather than lose but now I believe I have a tool to help me bring my body back into balance that I need for my health and longevity of life - so again thank you. The first few steps to creating a stronger path forward for my health has found its foundation in your beautiful book, The Healthy Life.

With kindest regards Samantha

I'm writing this email because I wanted to tell you how much I love your blog and how you really helped me in my health journey. Thank you for sharing all your advices and experiences.

When I started my studies, I was drinking lots of coffee and I was eaten the wrong foods, and feel bad about it, I wasn't at my best. So I had done some research on the net but at first I didn't found advices that are for me, and then I found your blog. It was exactly what I was looking for, good advices and healthy recipes. Now I'm following your advices on rest more, and snacks between meals and prep the meals and take time for myself to reconnect with my body and let go my anxiety, etc, and I have a more balanced life and have a new relationship with food thanks to you.

I bought your book and it's honestly the best book I have ever bought. I suffer from IBS and anxiety. I have paid so much money seeing naturopaths however after reading your book and all of your tips I'm noticing so much of a difference, so simple and easy to follow. And symptoms have dramatically decreased. Also you have helped me to relax. Currently drinking the protein health smoothie! Thankyou your amazing.


Hey Jessica!
I haven’t yet brought ‘The Healthy Life’, but I do have the clean life and your slim down plan! I would like to thank you so much for the knowledge your share and the message you put across about health and wellness. I’m studying Nutritional Medicine in Melbourne and absolutely love the philosophy that you share with your JSHealth community. The work you’ve done to show people that leading a healthy lifestyle isn’t boring, tasteless, difficult or depriving is amazing and hope to share the message myself one day. You’ve inspired me to start my own blog , to share the message and have taught me so many things about my own health! You should be proud of your achievements! Thank you again

- Jacinta

I searched for help and tips through the Internet and found Jessica Sepel. This is seriously not exaggerated, but she was the reason why I have dared myself to eat again, to have snacks in between, to nourish my body. I could slowly improve my negative thoughts about my body image and my stupid anxiety of gaining weight. Besides, The Cleanest Gut was awesome too! A huge thank you! Especially from my mum. Seriously, without you I wouldn’t be where I am now!


Congratulations on your new book! It looks absolutely gorgeous. I’ve been following you on Instagram for a few years and you’ve inspired me to slowly but surely eat healthier without giving myself a hard time when I don’t. It made me so happy (and weirdly proud) to see the Daily Mail article on The Healthy Life. I remember trying out your recipes before you even had your eBook out! I can’t wait to get my hands on the book. Keep up the great work.

– Sophie

Cooking in this way truly brought out the foodie in me and has instilled a huge passion for health and wellness! Life throws you hard and frustrating things sometimes but I truly believe that this is where we learn more about ourselves and what our passions in life are! Thank you for inspiring me on my journey to health and wellness!


I am a yoga teacher in Johannesburg and am thrilled to have bought your book today. I love making healthy, nutritious food for my family, friends and fellow yogis! Thank you for this book and your inspiration (had to share a pic of my book on my recipe stand in the kitchen).

– Helene

I bought your beautiful book during the week and told my bestie to go out and buy it also! I love love love it. It is the book I would give to my younger self if I could (I am 41 years old). Everything is just so sensible and informative and is definitely a book all teenagers should have. This should be a text book for girls becoming teens. I will love going back and re-reading it many many times and can't wait to make more of the recipes. Thank you Jess - you are an incredibly inspiring woman and you should feel so proud

Michelle Curtis

My fiancé bought your book and we have cooked some of your meals. Amazing! I love your outlook on a healthy lifestyle and your hints and tips with preparing tasty meals are fantastic. Thanks for reviving us to live a healthier lifestyle and get our bodies wedding ready.