Top Tips For Healthy Eating When Out And About

Nutrition Advice

When trying to stick to a healthy diet, eating out can be tricky!

Whilst I would suggest only eating out 1-2 times per week, it is also important to say yes to socialising, and to enjoy life!

My advice?

Next time you’re heading out, don’t stress! We need to be so careful with stressing about food. Your thoughts can often manifest into bodily stress – and a stressed body equals digestion havoc! Instead, do the best you can to make the healthiest choices possible.

Here are my top tips for healthy dinning in a restaurant setting:

Enjoy a protein rich snack before you go out. Eating protein before heading out will curb your hunger, and stop you from over eating.

Fresh is best. When you first pick up the menu, take a look at the salad section. When there are good greens and veggie options, you know you’re making a healthy choice. If salads are limited, check out the ‘sides’ – often you will find a garden salad, or steamed greens. These are perfect options for before, or during, your main meal. In fact, I recommend eating some raw veggies prior to your meal – this fires up your digestive system!

Go for grilled or steamed. These are the healthiest cooking methods. I often ask the waiter if minimal oil could be used whenever possible. If you make sure to ask nicely, there really is no harm!

Choose your protein wisely. My main meal is usually based around grilled fish, chicken or lean meat. Vegetarian? If you are unable to find a veggie based main such as a curry, stir fry or soup – ask the waiter if it is possible to make a large salad with cheese/egg or even an antipasto platter. Alternatively, order a variety of healthy sides to make up your main.

Say no to starch. Hold off on rice, bread and potatoes. Instead, ask for extra veggies to keep you satisfied. At night our bodies just don’t need that extra energy boost!

Keep dressings and sauces on the side. If your meal is in need of a dressing, go for olive oil, balsamic and lemon-based dressings. I often simply drizzle lemon on my meal to jazz it up!

Drink before you dine. Have 2 glasses of water 20 minutes before your main meal. This will also help to keep you fuller and prevent you from over eating. Make sure not to drink during your meal, it disrupts your digestive system!

Heading to a dinner party or luncheon?

Choosing your food becomes tricky when attending functions planned by others.
If you find yourself in a situation where a set meal is placed in front of you, make sure to implement portion control.
Following the 80:20 approach means allowing wiggle room to indulge! Believe it or not, indulging is good for you – so long as it’s not all the time!
This approach will heal your relationship with food, and brings a sense of balance and satisfaction to your life.
Personally, I eat super cleanly 80% of the time, and indulge guilt free for the other 20%.

So – If you know you’re heading to a dinner party or luncheon where the food options are not the healthiest, practice portion control, and allow yourself to indulge a little bit. It’s perfectly normal!


Photo credit: consciously_living 




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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.

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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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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!


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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!


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Michelle Curtis

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