Eating out should be enjoyable, whether it's to celebrate a special occasion, for a date, or simply because it's fun to grab a bite to eat with friends, family or colleagues. We all enjoy it, but if you have diabetes it can be difficult to stick to your diet if you are not the one preparing the food. But don't worry, it's possible to get delicious, healthy meals at restaurants and still stick to your diet. The tips below can help you maintain balance while eating out.
Eat on time
If you are taking medication or insulin for diabetes, it is important that you eat on time. Choose a restaurant that accepts reservations so you can tailor your meal accordingly. If reservations aren't an option, don't go to the restaurant during peak times when you have a longer wait. If you do have to wait longer than expected, ask for a portion of fruit or bread while you wait, or have something in your bag that you can eat.
Be well informed Asking questions is the only way to know if you're getting healthy meals in restaurants. To make sure a meal fits your diet, don't be shy about asking if any ingredients have been added that you shouldn't eat. And if so, ask if they can omit the ingredient. Do this with dessert as well.
Keep portion sizes under control
We've all had a meal in a restaurant that either seems very large or very small when it finally arrives on the table. A large portion can have a major impact on your healthy diet. Try to eat the same size portions as if you were eating at home, even if you had to leave out some food.
Pay attention to carbohydrates
If you count carbohydrates and you are sure of the amount of carbohydrates in your meal, you can adjust your insulin according to the carbohydrate content. However, estimating the carbohydrates in a restaurant meal can be more difficult than usual because you don't know exactly how the dish is prepared. See if the restaurant has information about this, and if not, ask the waiter.
Note the extras Bacon, croutons, cheeses, hidden sugar and more can sabotage a diabetes diet by rapidly increasing the calories and carbohydrates of a meal. Even lighter additives contain calories. Choose small portions of this so that your diet does not suffer.
Sauces and dips on the side
When a dish is served in butter, sour cream, dressing or a creamy or cheesy sauce, you are taking in a lot of excess calories and fat. When ordering, ask if the sauces are served on the side so you can control the amount you eat.
Limit high sugar and alcoholic drinks
Sugary or alcoholic drinks are high in carbohydrates and calories. It is better not to drink this, and opt for water with a slice of lemon if necessary. If you do want to drink alcohol, choose options with fewer calories and carbohydrates, such as:dry wine or a light beer. Or pay attention to the ingredients and make sure you count the carbohydrates with the whole meal.
Have fun
With a little extra thought and planning, eating in restaurants shouldn't stop you from enjoying yourself. If you're living with diabetes, it's a matter of thinking about what kind of meal is eaten, what it contains, and how it might be prepared. But don't forget to have fun!
