Tips for Eating Out with Diabetes
Eating out can be challenging for people with diabetes, as it often involves foods that are high in calories, fat, and sugar. However, with some planning and preparation, it's possible to make healthy choices when eating out. In this blog, we will discuss some tips for eating out with diabetes.
- Plan Ahead One of the best ways to ensure healthy eating when eating out is to plan ahead. Check the restaurant's menu online before going, and decide what you will order beforehand. Look for dishes that are low in calories, fat, and sugar, and high in fiber and protein.
- Ask Questions Don't be afraid to ask questions when ordering. Ask the server how the food is prepared, what ingredients are used, and if any substitutions can be made. You can also ask for sauces and dressings on the side, so you can control the amount you eat.
- Watch Portion Sizes Portion sizes at restaurants are often much larger than what you would eat at home. To prevent overeating, ask for a smaller portion or box up half of your meal to take home. Another option is to share a meal with a friend or family member.
- Choose Healthy Drinks Drinks can be a hidden source of calories and sugar. Choose water or unsweetened iced tea instead of soda or juice. If you choose to drink alcohol, do so in moderation, and choose drinks that are low in sugar, such as wine or light beer.
- Be Careful with Carbohydrates Carbohydrates can have a big impact on blood sugar levels, so it's important to be mindful of them when eating out. Choose whole grain options when possible, and limit starchy foods like bread, pasta, and rice. Opt for non-starchy vegetables like salad greens, broccoli, and cauliflower.
- Don't Skip Meals Skipping meals can lead to overeating later in the day. If you know you will be eating out later, plan your other meals and snacks accordingly. Eat a healthy breakfast and lunch, and bring a healthy snack with you to help prevent hunger.
- Be Prepared for Emergencies Always carry glucose tablets or other sources of fast-acting carbohydrates with you in case of a low blood sugar emergency. Let your dining companions know that you have diabetes and explain what to do in case of an emergency.
Eating out with diabetes can be challenging, but with some planning and preparation, it's possible to make healthy choices. By planning ahead, asking questions, watching portion sizes, choosing healthy drinks, being careful with carbohydrates, not skipping meals, and being prepared for emergencies, you can enjoy eating out while keeping your blood sugar levels under control. Remember, small changes can make a big difference when it comes to diabetes management.