[vc_row][vc_column][vc_column_text]Do you love dining out but worry about how restaurant meals will impact your blood sugar? You're not alone. Going out to eat can be challenging for people living with
diabetes as food options at restaurants often have hidden sugar and carbs, loads of fat, oversized portions and little fiber. Add in the unpredictable timing and your whole routine may be thrown out of whack.
The good news is that with a little planning and some smart menu choices, you can still enjoy delicious restaurant meals without sacrificing your health goals. Keep reading to learn some helpful strategies to simplify dining out with diabetes while maintaining your goals.
Dining out with diabetes: Set yourself up for success
First, let’s go over some pre-dining strategies to ensure you are set up for success from the start.
Plan ahead
- Research menus online to make sure they have some options that look like a good fit for you. Browse the menu ahead of time so that you have an idea of what you plan to order going into the meal.
- Many restaurants have nutrition information available online in addition to the menu. Take a look at the calories, carbs, fat and sodium content of the menu items to help with your decision-making.
- Decide on a balanced meal strategy before you go. Maybe you will start with a salad or split a meal with a friend or family member.
Snack for success
Make sure to have a balanced snack before dining out so you don’t show up starving. This helps prevent overeating at the restaurant and keeps blood sugar levels stable. Snacks that contain protein, fiber, healthy fats, or a combination of the three are the best options.
Some great snack options include:
Making smart choices at restaurants
What can you do while you are at the restaurant to ensure you are making choices that will keep you on track?
Menu navigation
- Focus on keywords on the menu like “low-carb,” "grilled," "baked," "broiled," “light” and "steamed" for healthier options.
- Be cautious of words like “crispy,” “creamy,” “glazed” or “smothered” as these are usually signs that these options are high in fat or sugar.
- Ask about portion sizes and splitting options.
- Consider broth-based soups or salads as lower-carb appetizer options.
Be aware of hidden sugar, carbs, salt and fat
- Dressings, sauces and marinades are often loaded with sugar, carbs, salt and fat. It is a good idea to request dressings and sauces on the side so you can have more control over how much you use.
Be mindful of beverage choices
- Limit sugary drinks and opt for water, sparkling water, unsweetened tea, or unsweetened coffee.
- If you plan to drink alcohol, limit the quantity and try to avoid sugary options such as sweet cocktails or drinks mixed with regular soda.
Ask about customization options
- Most restaurants will allow you to make modifications like grilled chicken instead of fried, vegetables or a baked potato instead of french fries, or whole-wheat bread instead of white - just ask!
Eat midnfully
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- It can be easy to quickly scarf down a plate of delicious food, but by keeping some principles of mindful eating top of mind, it is more likely that you will be able to stay on track.
- Slow down and savor each bite. Put your fork down between bites, take sips of water between bites, and slow down and participate in the conversation.
- Check in with your body’s cues. Take the time to identify when you are feeling full and aim to stop eating when you are comfortably satisfied rather than uncomfortably stuffed.
- Take home leftovers. These can be packed up and reheated for another meal later on.
Post-meal strategies
Now let’s discuss some strategies for once the meal has concluded.
What about dessert?
Do you have a sweet tooth? You don’t have to deprive yourself of something sweet! Fruit-based options like cobblers or sorbets are often better choices. Order something the whole table will like and enjoy a few bites.
Move your body
Doing some exercise after your meal is a great way to avoid a large blood sugar spike. Consider taking a walk or hitting the dance floor to burn off some of those carbs!
Fast food and diabetes
Fast food is a quick and convenient option that sometimes is unavoidable, but many fast food restaurants lack diabetes-friendly meal options. Some of the meal choices at common fast food restaurants may even have enough calories, carbs, and sodium for the entire day!
Menu items like grilled chicken sandwiches, salads with grilled protein or veggie burgers tend to be ideal fast food options for people with diabetes.
You can also make swaps such as asking for lettuce instead of a bun on your sandwich, asking for grilled chicken instead of fried chicken, and asking for no mayo or other sauces. Some fast food restaurants may let you swap out your side for a fruit cup or a side salad.
Skip the sugary drinks and opt for water, unsweetened iced tea or a diet soft drink instead.
Lastly, consider ordering a kid’s size meal for a smaller portion of your favorite options. Kid’s meals will have fewer calories, carbs and fat than the regular size.
In summary
Navigating eating out with diabetes can feel overwhelming, but remember, you're in the driver's seat. By planning ahead, asking questions about ingredients and portion sizes, and opting for healthy preparations, you can make informed choices that keep your blood sugar in check.
Remember to have a balanced snack before your meal so you don’t show up ravenous and take a look at the menu and the nutritional information on the restaurant’s website beforehand if possible. This will help alleviate the stress of needing to make a decision quickly in the moment.
Keep in mind, while it is important to be mindful of your meal choices, the goal is not to always be perfect. Feel free to explore new flavors and mindfully enjoy delicious meals – don’t let your diabetes hold you back from having a fantastic and memorable dining experience![/vc_column_text][/vc_column][/vc_row][vc_row][vc_column][vc_text_separator title="Featured Products" border_width="2"][vc_row_inner equal_height="yes" content_placement="middle" gap="35"][vc_column_inner width="1/3"][vc_single_image image="177144" img_size="full" alignment="center" onclick="custom_link" img_link_target="_blank" css=".vc_custom_1723066388152{padding-right: 7% !important;padding-left: 7% !important;}" link="https://www.vitacost.com/glucerna-protein-smart-shakes-vanilla"][/vc_column_inner][vc_column_inner width="1/3"][vc_single_image image="177143" img_size="full" alignment="center" onclick="custom_link" img_link_target="_blank" css=".vc_custom_1723066631915{padding-right: 7% !important;padding-left: 7% !important;}" link="https://vitacost.com/yum-vs-vitamin-zero-multivitamin-gummies-for-diabetes-care-non-kosher"][/vc_column_inner][vc_column_inner width="1/3"][vc_single_image image="177145" img_size="full" alignment="center" onclick="custom_link" img_link_target="_blank" css=".vc_custom_1723066651763{padding-right: 7% !important;padding-left: 7% !important;}" link="https://www.vitacost.com/1life-science-nad-longevity-blood-sugar-support"][/vc_column_inner][/vc_row_inner][/vc_column][/vc_row]
