My Tricks to Staying Healthy When Dining Out

Nutrition Advice
jshealth-tips-for-dining-out

I’m constantly being asked what to order in restaurants. From a nutritionist’s perspective, it can be difficult to navigate a menu to find the healthiest options… whilst also remembering to treat yourself every now and again!

 

Here are my nutrition-approved tricks to find the most healthy options for a bunch of my favourite cuisines:

 

Modern Australian

 

Eat this:

 

  • Go for lean protein (grilled, steamed or barbequed) with a side of green vegetables or a green salad.
  • Often I actually go straight for the sides! Roasted Brussels sprouts, sweet potato chips or simply steamed greens with lemon juice and olive oil are the perfect accompaniment to a meal!
  • I also always pair my option up with a fresh green salad.

 

Avoid this:

 

  • Fried foods and creamy dressings. Ask for salad dressings on the side if you can.

 

Japanese

 

Eat this:

 

  • Miso soup or edamame beans.
  • Slices of sashimi (white fish is best).
  • 1x sushi roll with rice + fish or chicken – brown rice if possible.
  • Sashimi salad with seaweed and avocado.
  • Chicken/beef teriyaki with Asian vegetables, with sauce on the side, are other fabulous main meal options.

 

Avoid This:

 

  • Tempura dishes, Japanese mayo and heavy sauces.

 

Chinese

 

Eat this:

 

  • Lean protein (chicken/seafood) stir-fry with lots of colourful veggies!
  • Opt for poached, steamed or grilled options that use simple Chinese flavours – like chilli, garlic and ginger.

 

Avoid This:

 

  • Dumplings, spring rolls and fried meats – it’s easy to overeat and lose a sense of portion control when you’re snacking on a lot of little fried dishes.
  • Go for boiled rice instead of fried rice too – to cut down on unnecessary oils and fats.

 

Italian

 

Eat this:

 

  • Grilled chicken breast, fish, veal or steak with steamed or grilled veggies and an Italian green salad.
  • Pizza lover? Choose a thin crusted base and add lots of vegetable toppings e.g. tomato, capsicum, onion, mushrooms etc.

 

Avoid This:

 

  • Creamy pasta dishes.
  • Processed meat toppings.

 

Thai

 

Eat this:

 

  • Lean protein (fish, chicken or beef) with vegetables such as bok choy and chinese broccoli – incredibly nutritious!
  • When it comes to stir-fries – look for ones made with lime, lemongrass, ginger, basil, chilli and garlic and not heavy sauces (peanut or coconut milk based).
  • Dishes that are fresh and light! E.g. Tom Yum soup, a papaya salad with lean protein or a Thai beef salad.

 

Avoid This:

 

  • Fried dishes e.g. spring rolls, chicken wings or moneybags – tasty, but very high in oil and sodium.

 

Vietnamese

 

Eat this:

 

  • Choose vermicelli salads with lean beef or chicken, rice paper rolls and dipping sauces that are light and thin.
  • Opt for steamed or poached seafood or meat with fresh herbs – full of flavour without any added nasties!

 

Avoid This:

 

  • Fried food and creamy sauce.

 

Remember, following the 80:20 approach like I do (80% good foods, 20% not so ‘perfect’ foods) means allowing wiggle room to indulge! Believe it or not, indulging is good for you – as long as it’s not all the time! Dining out should be a source of joy – a moment shared with loved ones – not something that causes anxiety or stress because there might not be the right or healthiest meal! Treat yourself once in a while, to a delicious meal or your favourite dessert when dining out… Your body and mind will thank you!

 

 

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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.

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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

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