Glenda Thompson For diabetics, eating out can be tricky while keeping blood sugar stable. But, with some planning and smart choices, you can enjoy dining out without harming your health. These dining out tips will guide you through menus and help you make choices that keep your blood sugar levels right.
It’s crucial to pick restaurants that offer healthy options. This shows the growing demand for healthier food choices. Always ask how food is prepared to understand the ingredients and cooking methods used1.
Managing your food portions is vital when eating out with diabetes. Ask for a “to go container” to control your food intake. This shows a growing concern about calorie control and reducing food waste1. Choose drinks like water, club soda, and diet drinks. These are in line with the trend towards low-calorie or no-calorie drinks1. Pick grilled chicken over breaded or fried options for a healthier protein choice1.
For a balanced meal, aim for a mix of carbs, veggies, and lean protein. Remember, serving sizes matter: 3 ounces for meat, 1 ounce for cheese, and 1 cup for milk or veggies2.
Key Takeaways
- Plan ahead by researching menu options and making reservations at your usual mealtime
- Choose carb-conscious dishes and aim for 45-60 grams of carbs per meal
- Opt for healthy cooking methods and request sauces and dressings on the side
- Practice portion control by splitting entrees or requesting take-home containers
- Make smart substitutions, such as swapping fries for extra vegetables
- Navigate salad bars wisely by loading up on low-carb veggies and lean proteins
- Select sugar-free beverages and indulge in desserts mindfully
Plan Ahead for Restaurant Meals
Living with diabetes can make eating out tricky. But, with some planning, you can enjoy restaurant meals and manage your blood sugar. It’s key to plan and be proactive with your diabetes care.
Research Menu Options Online
Before you go out to eat, check the menu online. Many places list nutritional info, helping you with carb counting and choosing wisely for your diabetes plan3. Look for dishes with fewer carbs and more lean protein and veggies. Knowing the menu beforehand helps you make better choices when you order.
Make Reservations at Your Usual Mealtime
Make reservations at your usual mealtime to keep your blood sugar stable, especially if you take insulin or diabetes meds3. This keeps you on your regular eating schedule and avoids glucose level swings. Ask for a private table so you can manage your diabetes discreetly.
Call Ahead with Special Requests
It’s okay to call the restaurant early to ask questions and make requests. Chefs often can make special dishes for dietary needs. Ask about healthier cooking methods and extra veggies or smaller high-carb sides4. This way, you’re more likely to have a great meal that fits your diabetes goals.
Planning ahead is key to successfully navigating restaurant meals when you have diabetes. By researching menu options, making timely reservations, and communicating your needs, you can enjoy a delicious and satisfying meal while still keeping your blood sugar levels in check.
Dining out with diabetes doesn’t have to be hard. A bit of prep and smart choices let you enjoy the taste and company of eating out without risking your health. So, go ahead and book that table – a tasty, diabetes-friendly meal is waiting for you!
Choose Carb-Conscious Dishes
When eating out, pick dishes that fit your diabetes plan. A good plan focuses on smart carb choices at every meal5. Choose meals with veggies like lettuce, cucumbers, broccoli, tomatoes, and green beans. They’re high in fiber and low in carbs, so they won’t spike your blood sugar much6.
Aim for 45-60 Grams of Carbs per Meal
Experts say aim for 45-60 grams of carbs per meal to keep your blood sugar stable7. But watch the portion sizes, as many meals have way more carbs than you need. The right carb amount depends on your size, activity, hunger, and appetite7.
The Diabetes Plate Method suggests a quarter of your plate for carbs, like whole grains, starchy veggies, fruits, or dairy7.
To figure out your carb needs, talk to a dietitian or join diabetes self-management education sessions7. Keep track of what you eat and your blood sugar before and after meals. This will show you how carbs affect your glucose levels7.
Opt for Spinach Salads with Grilled Chicken
For carb-conscious eating, try spinach salads with grilled chicken. This mix offers low-carb, fiber-rich veggies and lean protein. It helps manage blood sugar and boosts insulin sensitivity5. Grilled chicken is also a great choice for diabetes-friendly meals.
Other good options include:
- Grilled fish with steamed veggies
- Veggie-packed omelets
- Lettuce wraps with lean proteins
- Broth-based soups with non-starchy veggies
Choosing whole foods like veggies, fruits, whole grains, and lean proteins helps you make meals that are good for diabetes management7.
| Carb-Conscious Meal Examples | Approximate Carb Content (grams) |
|---|---|
| Spinach salad with grilled chicken, olive oil dressing | 10-15 |
| Grilled salmon, asparagus, and a side salad | 15-20 |
| Veggie omelet with avocado and small fruit cup | 30-40 |
| Turkey lettuce wraps with cucumber slices | 10-15 |
Look for Healthy Cooking Methods
When eating out, choose dishes made with healthy cooking like grilling, steaming, poaching, broiling, and braising. These methods usually add fewer fats and calories, which is good for blood glucose levels8. Grilled, steamed, or poached dishes are tasty and nutritious, helping you stick to a balanced diet.
When looking at the menu, skip items that are creamy, breaded, crusted, crispy, or fried. These can hurt blood sugar control and have hidden sugars and unhealthy fats. Instead, pick dishes that use healthy cooking methods. Look for lean proteins, non-starchy veggies, and whole grains and fruits8.
Healthy fats like monounsaturated and polyunsaturated fats are good for you8. Find dishes with foods rich in these fats, like olive oil, nuts, avocados, and certain fish8.
“Choosing healthier fats like those found in nuts, seeds, and oils can have positive health effects.”9
For diabetes management, eat carbs from whole grains, fruits, veggies, and pulses9. Choose entrees with these ingredients to help your health and blood glucose levels8.
By picking dishes with healthy cooking and nutrient-rich ingredients, you can enjoy tasty meals. This way, you can manage your glucose levels when eating out.
Practice Portion Control
When you eat out, watch how much you take. Restaurants often give you more food than you need10. It’s important to control your portions to keep your blood sugar stable and your weight healthy. Here are some tips to help you manage your food when eating out:
Request Half-Servings or Take-Home Containers
If the portions are too big, ask for a half-serving or a box to take home. This lets you enjoy your meal without eating too much. And you’ll have food for another day. A study showed that women ate less when given boxes to take home10.
Split Entrees with Dining Companions
Sharing a meal with someone else is a great way to control your food. You can try different dishes and eat less. People with diabetes should aim for 30 to 45 grams of carbs for women and 45 to 60 grams for men per meal10.
Pair Healthy Appetizers with Salads or Soups
Choose a small appetizer with a salad or soup instead of a big entree. This makes a balanced meal that won’t raise your blood sugar too much. Try to have half your plate be veggies, a quarter lean protein, and a quarter grains or starches11.
| Food Category | Portion Size | Carb Count |
|---|---|---|
| Cooked rice | 2 heaped tablespoons | 15 grams |
| Boiled pasta or noodles | 3 heaped tablespoons | 15 grams |
| Cooked lean meat | Deck of playing cards (60-90g) | 0 grams |
| Vegetables | 3 heaped tablespoons cooked | 5 grams |
Knowing how much food you need and its carb content helps you make better choices when eating out12. Proper eating and portion control are key for managing type 2 diabetes. They help keep your blood sugar levels healthy, aid in losing weight, and improve your overall health11.
Ask for Sauces and Dressings on the Side
When eating out, ask for sauces and dressings on the side to control your blood sugar. This way, you can manage the calories, sodium, and fat in your meal13. It lets you enjoy your food’s flavors without affecting your blood sugar too much.
Don’t pour all the dressing on your food at once. Dip your fork in the sauce before taking a bite. This way, you taste the dressing without taking too much. Or, drizzle it over your food lightly to add flavor without the extra calories and fat.
“Navigating the menu as a diabetic can be challenging, but by making smart choices like requesting sauces and dressings on the side, you can enjoy dining out while effectively managing your blood sugar,” says Sarah Johnson, a registered dietitian at San Diego Integrated Wellness.
Looking at different sauces and dressings, some are better for diabetes than others. Here’s a table to show you:
| Sauce/Dressing | Calories (per 2 tbsp) | Fat (g) | Sodium (mg) |
|---|---|---|---|
| Ranch Dressing | 140 | 14 | 260 |
| Balsamic Vinaigrette | 60 | 5 | 150 |
| Marinara Sauce | 30 | 1 | 240 |
| Pesto | 160 | 16 | 180 |
Choosing lighter options like balsamic vinaigrette or marinara sauce cuts down on calories, fat, and sodium. This is much better than creamy sauces like ranch or pesto14.
By asking for sauces and dressings on the side, you can flavor your food and still keep your blood sugar in check. This simple trick can greatly improve your health and well-being as a diabetic.
Make Smart Substitutions
When eating out, choosing wisely can help people with diabetes keep their blood sugar stable. Try swapping high-carb sides like french fries for extra veggies15. Going for a salad or steamed broccoli lowers the carb count and boosts vitamins, minerals, and fiber16.
For Mexican food, pick salsa or pico de gallo over cheese and sour cream. This change cuts calories and saturated fat but keeps the flavor15. Tomatoes in salsa are full of vitamins C and E, plus iron, making them a great choice for your meal16.
Swap Fries for Double Vegetables
Many places will make changes for you, so ask for what you need15. Asking for more veggies instead of fries lowers carbs and boosts nutrients. Try to eat half your plate with veggies like spinach, collards, and kale for vitamins, minerals, protein, and fiber16.
Choose Salsa Over Cheese and Sour Cream
For tacos or burritos, choose salsa over cheese and sour cream to cut calories and fat but keep the taste. Salsa is a tasty, healthy choice that adds vitamin C and antioxidants from tomatoes1516. This swap lets you enjoy your favorite foods while managing your blood sugar better.
Navigate Salad Bars Wisely
Salad bars can be a good choice for people with diabetes. They let you pick your ingredients and how much you eat. But, it’s key to make smart choices to keep your blood sugar in check. With 61% of Americans eating out weekly, picking wisely at salad bars is vital for the nearly 30 million with type 2 diabetes17.
Load Up on Low-Carb Vegetables
Start your salad with non-starchy veggies like lettuce, carrots, and tomatoes18. These veggies are low in carbs but packed with nutrients. They help keep your blood sugar stable. Make sure your salad is full of different colors to get lots of vitamins and minerals.
Add Lean Proteins Like Grilled Chicken or Chickpeas
Adding lean proteins makes you feel full and helps manage your blood sugar. Choose grilled chicken, turkey, or plant-based options like chickpeas or tofu. These are lower in fat and calories than bacon or fried meats, which is good for diabetes risk17.
Go Easy on High-Calorie Toppings
Be careful with high-calorie toppings at salad bars. Too much bacon, eggs, and cheese can hide calories, fat, and carbs18. Use these toppings less and pick healthier options like seeds, nuts, or low-fat cheese. Remember, dressings can add a lot of calories, so don’t overdo it17.
| Salad Bar Do’s | Salad Bar Don’ts |
|---|---|
| Load up on non-starchy vegetables | Pile on high-calorie toppings |
| Add lean proteins like grilled chicken or chickpeas | Choose high-fat meats like bacon or fried options |
| Use dressings and condiments sparingly | Drench your salad in high-calorie dressings |
| Opt for healthy fats from seeds, nuts, or avocado | Load up on croutons or crispy noodles |
By choosing wisely at salad bars, you can have a meal that’s good for your health and diabetes care.
Select Sugar-Free Beverages
When you’re dining out with diabetes, picking sugar-free drinks is key. Drinks like juice and soda can make your blood sugar go up fast. So, it’s best to go for water or unsweetened tea instead19. You can also try unsweetened coffee, sparkling water with lemon or lime, or a light beer or wine spritzer if you like alcohol (check with your doctor first).
Drinking the right beverages is important for managing diabetes. It helps keep your blood sugar stable. At social events or when eating out, stick to drinks like water or unsweetened coffee or tea to control your blood sugar20.
“Choosing sugar-free beverages is a simple yet effective way to make your dining experience more diabetes-friendly without compromising on taste or satisfaction.”
Here are some great sugar-free drink options for when you’re out:
- Water (plain or sparkling)
- Unsweetened iced or hot tea
- Black coffee
- Flavored sparkling water (without added sugar)
- Diet soda (in moderation)
| Beverage | Calories per 8 oz serving | Carbs per 8 oz serving |
|---|---|---|
| Water | 0 | 0g |
| Unsweetened Tea | 0 | 0g |
| Black Coffee | 2 | 0g |
| Sparkling Water | 0 | 0g |
| Diet Soda | 0 | 0g |
By choosing sugar-free drinks, you can still enjoy eating out. You’ll also be managing your diabetes and living a healthy life.
Indulge in Desserts Mindfully
Following a diabetes meal plan doesn’t mean you can’t enjoy sweet treats. By making smart choices, you can have a dessert and still keep your blood sugar in check. Enjoying desserts mindfully lets you taste the sweetness without harming your health.
Cut Back on Meal Carbs to Allow for Dessert
To fit a small dessert into your meal, cut carbs from your main dish. Skip the bread and potatoes to avoid a big blood sugar rise. Just 2 tablespoons of raisins or dried cherries have about 15 grams of carbs21. This way, you can still enjoy a sweet treat while sticking to your diabetes plan.
Share Sweet Treats with Others
Sharing desserts with friends or family is a great way to enjoy a little without eating too much. People often pick what to eat based on others at the table22. By sharing a dessert, you can enjoy it more and keep your blood sugar stable. Remember, eating what you like can make you feel more satisfied21.
When you eat your dessert, eat mindfully. Take your time and really taste it. This helps you enjoy it more21. Chewing well and eating slowly can help you eat less and feel full faster, which is good for managing calories22.
Try to follow your diabetes diet 80 percent of the time and allow for treats21.
Being flexible with your diet helps you stay healthy and manage your weight. It also lets you enjoy eating out22.
Beware of Hidden Sugars in Sauces
If you have diabetes, watch out for hidden sugars in sauces at restaurants. Many dishes come with added sweeteners that can quickly raise your blood sugar. Sauces like ketchup, pasta sauce, and salad dressings often have hidden sugars23.
The average American eats 22 teaspoons of added sugar daily, more than the recommended amount24. It’s important to limit added sugar to 25 grams (six teaspoons) for women and 36 grams (nine teaspoons) for men24.
Avoid foods with BBQ, glazed, sticky, honey, or teriyaki sauces. These sauces are often high in sugar, with a quarter-cup of barbecue sauce having up to 7 teaspoons of sugar23. Also, over 90% of processed foods have high-fructose corn syrup, which adds about 16 grams of sugar per tablespoon25.
Ingredients like cane sugar, high-fructose corn syrup, and sucrose mean the food has added sugars23.
To eat healthier and maybe even reverse diabetes, follow these tips:
- Ask for sauces and dressings on the side to control how much you use.
- Choose dishes with simple, whole-food ingredients and less added sugar.
- Watch your portion sizes, as even healthy options can have a lot of sugar, like a Mediterranean Chicken Salad at a fast-food place25.
By being aware of hidden sugars in sauces, you can make better choices when eating out. Remember, try to get no more than 10% of your daily calories from free sugars, which is about 50 grams or one soft drink25. Making small changes and watching for hidden sugars helps you enjoy eating out while keeping your health in mind.
Build a Better Sandwich
When you’re eating out with diabetes, making a healthier sandwich is a great choice. Sandwiches are a favorite for lunch in the U.S. and can be part of a healthy meal plan for diabetics26. By picking the right bread, protein, and toppings, you can make a tasty sandwich that keeps your blood sugar stable.
Choose Simple, Whole-Grain Breads
Go for simple, whole-grain breads like a bun or English muffin instead of fancy ones like biscuits or croissants. These fancy breads are often high in fat and calories. Using sprouted whole-grain bread adds more fiber to your sandwich, which is good for your health27. Whole-grain breads are a good choice because they offer complex carbs and keep saturated fat low27.
Opt for Lean Proteins Like Turkey or Roast Beef
Pick lean proteins like grilled chicken, deli turkey, or low-fat roast beef for a sandwich that’s good for your blood sugar. Sandwiches can include ingredients like salmon, which is full of omega-3 fatty acids for a heart-healthy meal27. Good lunch options for diabetics are foods high in fiber and protein but low in sugars, fats, and salts26.
Limit Cheese and Choose Healthy Toppings
Use only one slice of cheese or skip it to save calories. Add fresh veggies, lettuce, tomato, and condiments like mustard or oil and vinegar for flavor and nutrition. Adding veggies like cucumbers, radishes, onions, carrots, jicama, and leafy greens makes your sandwich healthier27. Using Greek yogurt instead of mayonnaise cuts down on saturated fat27.
| Bread | Protein | Toppings |
|---|---|---|
| Whole-grain bun | Grilled chicken | Lettuce, tomato, mustard |
| Sprouted whole-grain bread | Deli turkey | Cucumber, radish, hummus |
| Whole-wheat English muffin | Low-fat roast beef | Spinach, onion, oil and vinegar |
By choosing wisely when making your sandwich, you can enjoy a meal that’s both tasty and helps manage your blood sugar. Some recipes can be made in just 10 minutes, perfect for busy people27. With a bit of planning and creativity, you can make a sandwich that supports your diabetes goals while eating out.
Dining Out Tips for Diabetics: Making Fast Food Work
Eating at fast food places can be tough for diabetics, but it’s doable to make good choices. Over 30% of Americans eat fast food daily28. Knowing how to pick from the menu helps you stay healthy. Most fast food places list nutritional information online, making it easier to plan and choose wisely29.
Check Nutritional Information for Best Options
Before picking a fast food meal, check the nutritional info. Aim for meals low in carbs, fat, and calories but high in protein and fiber. For instance, Chipotle’s Salad Bowl with Chicken has 370 calories, 8.5g fat, and 42g protein30. It’s a better choice than many other fast food meals.
Choose Grilled Chicken Sandwiches Over Burgers
Go for grilled chicken sandwiches over burgers. Grilled chicken is usually lower in fat and calories, which helps with blood sugar control. Taco Bell’s Fresco-Style Soft Tacos with Fire-Grilled Chicken have 280 calories and 22g protein30. It’s a healthier pick than traditional fast food.
Select Healthy Sides and Smaller Portions
Choose sides like salads, fresh fruit, or veggies instead of fries or onion rings. These options are healthier and won’t cause a big spike in blood sugar. Also, think about getting smaller portions or sharing meals to keep your calorie and carb intake down29. Ordering an appetizer and a salad can be a good way to control your food intake at fast food places29.
FAQ
How can I manage my blood sugar levels while dining out with diabetes?
Plan ahead by looking up menus online and making reservations early. Ask for special requests when you call ahead. Choose dishes that are low in carbs and use healthy cooking methods. Practice portion control and make smart substitutions to keep your glucose stable.
What are some tips for navigating salad bars as a diabetic?
Fill your salad bowl with low-carb veggies like leafy greens and broccoli. Add lean proteins like grilled chicken or chickpeas for a balanced meal. Be careful with high-calorie toppings like cheese and bacon bits, using them in small amounts to add flavor without overdoing it.
How can I enjoy desserts while still adhering to my diabetes meal plan?
Enjoy desserts by cutting carbs in your main course. This lets you have a small dessert without a big blood sugar spike. Sharing desserts with others is another way to enjoy a few bites without overeating, which helps keep your blood sugar stable.
What should I be aware of when ordering sauces at restaurants?
Watch out for sauces with hidden sugars, as they can quickly raise your blood sugar. Avoid dishes with BBQ, glazed, sticky, honey, or teriyaki sauces. These often have a lot of sugar that can affect your diabetes management.
How can I make healthier sandwich choices when dining out?
Choose whole-grain breads like a bun or English muffin over specialty breads. Pick lean proteins like grilled chicken or low-fat roast beef. Add fresh veggies and condiments like mustard for flavor and nutrition, keeping your blood sugar stable.
What are some strategies for making fast food choices that align with my diabetes meal plan?
Look for nutritional info at fast-food places to find healthy options. Go for grilled chicken sandwiches over burgers for fewer fats and calories. Pick healthy sides like salads or apple slices over fries. Choose smaller portions to manage calories and carbs while still enjoying fast food occasionally.
Source Links
- https://www.med.umich.edu/1libr/MEND/Diabetes-TipsDiningOut.pdf
- https://www.novomedlink.com/content/dam/novonordisk/novomedlink/new/diabetes/patient/disease/library/documents/dining-out-with-diabetes.pdf
- https://www.diabetes.org.uk/guide-to-diabetes/enjoy-food/eating-with-diabetes/out-and-about/eating-in-restaurants
- https://www.goodidea.us/blogs/dr-elins-blog/the-ultimate-guide-to-dining-out-while-managing-blood-sugar
- https://www.nbcnews.com/better/lifestyle/type-2-diabetes-diet-sensible-carb-conscious-eating-plan-ncna1078391
- https://diabetes.org/food-nutrition/understanding-carbs
- https://diabetes.org/food-nutrition/understanding-carbs/carb-counting-and-diabetes
- https://diabetes.org/food-nutrition/eating-healthy
- https://www.diabetes.org.uk/guide-to-diabetes/enjoy-food/eating-with-diabetes/10-ways-to-eat-well-with-diabetes
- https://www.everydayhealth.com/type-2-diabetes/living-with/easy-ways-to-manage-portion-sizes/
- https://www.healthline.com/health/type-2-diabetes/serving-sizes-and-portions
- https://www.diabetes.org.uk/guide-to-diabetes/enjoy-food/eating-with-diabetes/portion-sizes
- http://www.parkview.com/blog/dining-out-with-diabetes
- https://www.allrecipes.com/article/menu-words-people-with-diabetes-should-avoid/
- https://www.virtahealth.com/blog/tips-for-eating-out-with-type-2-diabetes-or-prediabetes
- https://www.premierhealth.com/your-health/articles/women-wisdom-wellness-/7-ways-to-eat-smart-with-diabetes
- https://www.medstarhealth.org/blog/eating-out-type-2-diabetes
- https://newsroom.osfhealthcare.org/dinner-deftness-navigating-menus-to-keep-diabetes-in-check/
- https://www.abbott.com/corpnewsroom/diabetes-care/maintaining-blood-sugar-when-dining-out.html
- https://www.cdc.gov/diabetes/healthy-eating/choosing-healthy-foods-holidays.html
- https://www.everydayhealth.com/type-2-diabetes/satisfy-your-sweet-tooth/
- https://www.healthline.com/nutrition/20-healthy-tips-for-eating-out
- https://www.cdc.gov/diabetes/healthy-eating/spotting-hidden-sugars-in-everyday-foods.html
- https://www.hopkinsmedicine.org/health/wellness-and-prevention/finding-the-hidden-sugar-in-the-foods-you-eat
- https://www.vnahealth.com/be-aware-of-hidden-sugars-in-food-and-drinks-and-how-it-affects-your-teeth/
- https://www.medicalnewstoday.com/articles/317154
- https://www.eatingwell.com/gallery/8027803/diabetes-friendly-sandwiches-for-lunch/
- https://www.milkandhoneynutrition.com/top-diabetes-friendly-fast-food-options/
- https://www.nugonutrition.com/blogs/news/10-tips-for-dining-out-with-diabetes
- https://www.eatingwell.com/article/291097/top-fast-food-picks-for-people-with-diabetes/
[…] than you think. A few simple changes can make treats safe and tasty for those with diabetes. Use smart baking substitutions, control portions, and store them right. This way, you can enjoy your favorite sweets without […]