Tips for Eating Out with Diabetes

• Research the Menu: Most restaurants post menus online. Look it up beforehand! Identify dishes that align with your
•  meal plan: lean proteins, non-starchy veggies, and whole grains. This reduces stress and impulsive decisions.
• Timing Matters: Try to eat close to your usual meal times to avoid blood sugar fluctuations. If you know it will be late, have a small, balanced snack beforehand like a handful of nuts or a small yogurt.
• Call Ahead Optional but Helpful: For special occasions or unfamiliar restaurants, a quick call can clarify options. Ask about cooking method, whether grilled vs. fried, sauce ingredients, or if they can accommodate simple modifications like steaming veggies instead of sautéing in butter.

• Don't Be Shy: Politely inform your server that you have diabetes and need to make careful food choices. Most are happy to help! You don't need to share your life story; just state your needs clearly.
• Ask Key Questions: This is crucial!

1.  How is this dish prepared? Look for grilled, baked, broiled, steamed, or poached. Avoid fried, breaded, or creamy descriptions.
2. What sauces come with this? Can I get them on the side? Sauces are often hidden sources of sugar, salt, and unhealthy fats.
3. Can I substitute the fries with mashed potatoes for extra vegetables or a side salad?  Swap starchy sides for fiber-rich veggies.
4. Is there added sugar in the [soup dressing sauce]?
5. What are the portion sizes like? Helps gauge if you need to box half immediately.

• Request Modifications: Don't hesitate to ask for changes:

1. Sauce dressing on the side.
2. Grilled instead of fried.
3. Extra vegetables instead of rice, pasta potatoes.
4. Hold the butter oil on veggies.
5. Smaller portion or ask for a to-go box at the start.

• Prioritize Protein: Start with lean protein sources: grilled chicken or fish, lean beef, tofu, beans, or lentils. Protein helps stabilize blood sugar and keeps you full.
• Load Up on Non-Starchy Veggies: Salads, watch the dressing!, steamed broccoli, asparagus, green beans, peppers, mushrooms, spinach. These should fill half your plate. They are low in carbs and calories but high in fiber and nutrients.
• Choose Carbs Wisely:
• Opt for Whole Grains: If having grains, choose brown rice, quinoa, whole-wheat bread pasta if available and fits your plan.
• Watch Portions: Be mindful of portion sizes for carbs like potatoes, rice, pasta, and bread. A serving is typically 1/2 cup cooked or 1 slice of bread.
• Limit Refined Carbs: Avoid white bread, white rice, regular pasta, and sugary sides as much as possible.
• Beware of Hidden Sugars & Fats: 
• Sauces & Dressings: Creamy sauces, sweet BBQ, teriyaki, and many dressings are loaded with sugar and fat. Opt for vinaigrettes, salsa, pico de gallo, lemon juice, or use them sparingly on the side.
• Soups: Cream-based soups are high in fat and carbs. Broth-based soups are better, but check the sodium content.
• Fried Foods: High in unhealthy fats and often coated in refined carbs.
• Healthy Traps: Salads can become calorie/carb bombs with croutons, dried fruit, candied nuts, and excessive dressing. Granola is often high in sugar.

• Visualize Your Plate: Aim for the Plate Method: 1/2 non-starchy vegetables, 1/4 lean protein, 1/4 quality carbohydrates if included in your meal plan.
• Box It Up Early: Restaurant portions are often huge. Ask for a to-go container when your food arrives and immediately pack away half or more of your meal. This prevents overeating and gives you a delicious lunch for the next day.
• Share an Entrée: Splitting a main course with a dining partner is a great way to control portions and try different dishes.

• Slow Down: Eat slowly, savor each bite, and pay attention to your body's hunger and fullness cues. It takes about 20 minutes for your brain to register fullness.
• Drink Water: Choose water, sparkling water, or unsweetened tea/coffee. Sugary sodas, juices, and sweetened beverages cause rapid blood sugar spikes. Alcohol can also affect blood sugar and should be consumed cautiously if at all) and always with food.
• Limit Alcohol: If you drink, do so in moderation. Check with your doctor first, choose dry wines or light beer, and always have it with food to slow absorption. Avoid sugary mixers.

• Share the Sweetness: If you really want dessert, share one with the table. A few bites can satisfy the craving.
• Fruit Forward: Look for fresh fruit options or a simple fruit sorbet, and check the sugar content.
• Coffee or Tea: A flavorful coffee or herbal tea can be a satisfying end to the meal without added sugar.
• Skip It: Remember, it's okay to skip dessert entirely! Focus on enjoying the company and the main meal.

• Check Blood Sugar if advised: If your healthcare team recommends checking after meals, especially when trying new foods or restaurants, do so. This helps you understand how different choices affect you.
• Stay Active: A short, gentle walk after eating can help your body use blood sugar more effectively.

Remember the Big Picture:

Eating out with diabetes is about balance, not deprivation. It's a chance to enjoy social connections and delicious food while making choices that support your health. Don't let one meal derail your overall management. If you make a less-than-perfect choice, simply get back on track with your next meal. With practice, navigating restaurant menus becomes second nature, allowing you to dine out with confidence and pleasure. Bon appétit!