Your Guide to Eating Out
Tips for Eating Healthfully
Whether it's a business meeting over lunch, dinner from a neighborhood carry-out, or a fast-food meal with the grandkids, eating out is a part of our lives. We eat out because it's easy, it's quick, and it's fun. But is it healthy?
It can be. Plan ahead, choose wisely, and you'll find foods that fit into your meal plan. You want healthy foods because you have diabetes—and you're not alone. More and more people want healthy food choices. Some are watching calories. Others want to keep their cholesterol under control or eat less fat.
Table Tips
Not everyone with diabetes has the same meal plan or the same nutrition goals. For some, cutting calories is most important. Others may need to avoid fat and salt and eat more foods high in fiber. Talk to your doctor and dietitian about your own goals. Ask about eating out. If you're planning a special occasion, ask about adding some special food items.
Here's how to order.
- If you don't know what's in a dish or don't know the
serving size, ask.
- Try to eat the same portion as you would at home. If the serving size
is larger, put the extra food in a doggie bag before you start eating
or share some with your dining partner.
- Eat slowly.
- Ask for fish or meat broiled with no extra butter.
- Order your baked potato plain, then top it with a teaspoon of diet
margarine or vegetables from the salad bar.
- If you are on a reduced-sodium diet, ask that no salt be added to
your food.
- Ask for sauces, gravy, and dressings "on the side."
- Order foods that are not breaded or fried. If the food comes breaded,
peel off the outer coating.
- Read the menu creatively. Order a fruit cup for an appetizer or the
breakfast melon for dessert. Instead of a dinner entree, combine a salad
with a low-fat appetizer.
- Ask for substitutions. Instead of French fries, request a double order
of a vegetable. If you can't get a substitute, just ask that the
high-fat food be left off your plate.
- Ask for low-calorie items, such as salad dressings, even if they're
not on the menu. Vinegar and a dash of oil or a squeeze of lemon are
a better choice than high-fat dressings.
- Limit alcohol, which adds calories, but no nutrition to your meal. Instead choose low-calorie or calorie-free drinks.
Some restaurants will better meet your special needs if you phone beforehand. When you make the reservation, ask if your food can be prepared with vegetable oil, low-fat margarine, little salt, no extra sauce or butter, and broiled instead of fried. Or ask to see a copy of the menu in advance so that you know which items would work well with your meal plan.
Dining On Time
- If you take diabetes pills or insulin shots, it pays to think about
when you'll eat as well as what you'll eat. You can avoid
problems by anticipating them.
- If you're eating out with others, ask them to eat at your usual
time.
- Make your plans so you won't be kept waiting for a table when
you should be eating.
- Have your reservations and be on time. Avoid the times when the restaurant
is busiest so you won't have to wait.
- Ask whether "special" dishes will take extra time.
- If your lunch or dinner is going to be later than usual, eat a fruit
or starch serving from that meal at your usual mealtime.
- If the dinner will be very late, you can eat your bedtime snack at your usual dinner time. Then, eat your full dinner at the later hour. You may need to adjust your insulin to do this.
The Fast-Food Challenge
Believe it or not, you can make healthy fast-food choices. How? Know exactly what you are ordering and plan ahead.
- Here are some tips to help you choose well.
- Know that an average fast-food meal runs about 685 calories. It's
not too high for a meal, but it's probably too many calories for
a snack.
- Know the nutritional value of the foods you order. Although there
are some good choices, most fast-food items are high in fat and calories.
- If you're having fast-food for one meal, let your other meals
that day contain healthier foods, like fruits and vegetables.
- Think about how your food will be cooked. Chicken and fish can be
good choices —but not if they are breaded and deep fried.
- If breakfast is your fast-food meal, choose a plain bagel, toast, or English muffin. Other muffins may be loaded with sugar and fat. Add fruit juice or low-fat or fat-free milk. Order cold cereal with fat-free milk, pancakes without butter, or plain scrambled eggs. Avoid bacon and sausage.
Eating out can be one of life's great pleasures. Make the right choices, ask for what you need, and balance your meals out with healthy meals at home. You can enjoy yourself and take good care of your diabetes at the same time.