It can be a challenge to eat healthfully and stick to your diabetes plan if you frequently eat out at restaurants. However, if you plan ahead, you can dine out and still follow your diet.
Here are some tips from the American Diabetes Association (ADA) for eating out and keeping up with a diabetes plan, especially if it involves weight loss:
Choose a restaurant that offers healthy choices. If you don’t know what’s on the menu, call ahead, stop by for a copy, check the online menu or request a faxed copy.
Set a calorie goal for the meal. Use your weekly food records to see if you can afford a calorie splurge.
Ask about food preparation and serving sizes before you order. How is the item prepared (in butter, oil, fried)? Can you request special preparation (broiled, steamed, no butter)? Are low-calorie salad dressings available? What is the soup base (water, milk, cream)? Don’t be afraid to ask questions!
Carry low-calorie dressings with you if the restaurant doesn’t offer any.
Put half the order in a doggie bag before you start to eat. This will keep your portions under control.
Move bread, crackers, chips or rolls to the other end of the table or ask for them to be removed.
Walk to and from the restaurant (or park farther away) to burn some calories.
Reprinted from 101 Weight Loss Tips for Preventing and Controlling Diabetes by Anne Daly, Linda Delahanty and Judith Wylie-Rosett. Copyright by the American Diabetes Association. Used by permission. All rights reserved.
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