Just because you have diabetes does not mean you cannot dine out with your friends and family. Creating a plan before going to the restaurant will help you stay on track without any guilt. The goal in going out to eat is to have a plan ahead of time on how to make your meals fit your diet while still enjoying the experience. A few tips include:
Look at the menu before going out to eat. The idea is to know what the restaurant can offer before going out to eat. You don’t want to be surprised once you get there and know they cannot accommodate to your diet. Looking at the menu beforehand can help you choose a healthy meal so you’re not tempted with unhealthy options while you’re there. It helps you become familiar with what they have, and you may be able to look up ingredients that you’re unsure of.
What you drink when you eat out matters. Drink water, a glass of seltzer with fruit, unsweetened iced tea, or coffee. Drinking soda or sweetened tea can provide added sugar that should be avoided for those with diabetes. If you know the restaurant serves bread or chips before the meal, you can ask your server not to bring them so you won’t be tempted. On the other hand, if the highlight of the meal for you is the bread basket or chips, enjoy a serving, but skip the carbs in your dinner
Follow the MyPlate Guidelines. Try filling your plate with half of it being non-starchy vegetables, one-quarter protein, and the other quarter carbohydrate. Your carbohydrate could include pasta, bread, rice, and/or a starchy vegetable such as a potato or corn. If your entrée is served with a side of French fries or pasta, you can always ask your server if you can switch to a non-starchy vegetable or a side salad. If it doesn’t come with a vegetable, order one as a side.
Avoid meals that are fried, breaded, crispy, or creamy. These options tend to be unhealthy and are high in saturated fat and carbohydrates. Instead, ask your server to have your entrée baked, steamed, grilled, or broiled. Ask for the sauce on the side. Many sauces or dressings tend to have added sugar and fat. Having the sauce on the side allows you to control how much you want to add to your meal. You can even add freshly squeezed lemon juice to your protein instead of having a sweet sauce.
Many restaurants offer fruit as a dessert option. If you prefer to skip the sweets, you can enjoy a cup of coffee while sitting with friends who may be eating dessert.
Using these few tips and tricks can help make going out to eat less stressful and more enjoyable. Try not to rush dinner; take your time while eating, and this may help to not overeat. If you’re able to, go for a light walk after dinner to continue the fun and help avoid a blood sugar spike.
Visit the links before for further information about going out to eat with diabetes:
https://www.mayoclinic.org/diseases-conditions/diabetes/in-depth/diabetes-nutrition/art-20047665
https://www.cdc.gov/diabetes/managing/eat-well/eating-out.html
All Blogs are written by Professionals in the fields of Nutrition, Human Development and Diabetes.