How to Stay Healthy When Dining Out

If you are into careful nutrition and healthy food, dining out can be hard to endure with all of those calories-packed tasty dishes.

But, it doesn’t have to be that hard. Healthy foods can be incredibly tasty too if you know how to enjoy fresh food with all of its natural flavors.

Here is how successful nutritionist Jessica Sepel manages to stay healthy, while still regularly dining out. reports:

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



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.



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.



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.



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.



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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