What to Eat When Eating Out

Worried you won't be able to enjoy eating out without ruining your diet? You can still eat healthy while eating out!

Q Which of the following is the healthier option?
right

Salad is a healthy choice if the dressing and toppings are not full of fat. Avoid unhealthy toppings like bacon, cheese, croutons and crunchy fried toppings. Salad dressings that are creamy (like Caesar, ranch, thousand island) contain a lot of fat. Turkey chili has protein and beans that are full of fiber and is generally less fat than regular pork or beef chili.

Wrong

Salad is a healthy choice if the dressing and toppings are not full of fat. Avoid unhealthy toppings like bacon, cheese, croutons and crunchy fried toppings. Salad dressings that are creamy (like Caesar, ranch, thousand island) contain a lot of fat. Turkey chili has protein and beans that are full of fiber and is generally less fat than regular pork or beef chili.

How to handle going out to eat:

Here are some tips to satisfying your hunger in a diabetes friendly way:

  1. Location - Where you go makes a big difference in whether or not you'll find healthy food choices. Find ones that allow you many options or the ability to substitute menu items.
  2. Discuss your needs - Tell your relatives or waiter that you are working on making healthy food choices and ask his or her help.
  3. Be picky - Select baked, steamed or grilled items. Avoid fried, fatty stuff. Ask for dressings and sauces on the side.
  4. Plan for delays - Delays in food can cause problems with hypoglycemia and /or overeating if you get too hungry. If you know you will be late for dinner have a piece of fruit or glass of milk to stave off hunger.
  5. Check portions - Share a meal or ask a doggie bag right away, so when the meal arrives, you can put away half for home instead of being compelled to clean your plate. Share your dessert, if you order any.
  6. Experiment - Eat at your favorite restaurants and test your glucose level before the meal and two hours after finishing to see how your body handles the meal. If your blood glucose goes up more than 50 mg/dl, adjust your order next time.

This information is a summary from "Your first year with Diabetes" and is provided with the permission of the American Diabetes Association.

It is a comprehensive book and recommended by the American Diabetes Association to help those who have been recently diagnosed with diabetes.

Click on the image to go to the American Diabetes Association bookstore.

Note: Care4life has no commercial interest in any of the books or resources it recommends.