Tips for eating out
using this resource, pay attention to portion sizes, and by choosing your food carefully, you can make eating at restaurants part of your overall diabetes nutrition plan.
Control portion sizes
Restaurants tend to serve large portions, possibly twice or more of what you normally eat. Try to eat the same portions that you would eat if you were at home; for it:
• Choose the smallest size if the restaurant offers options; for example, order a regular-size main dish
• Share food with one or two partners
• Ask for a container to take what is leftover
• Try to make the meal a salad or soup, and a snack
Avoid all-you-can-eat buffets. It can be hard to resist overeating with so many options. Even a small amount of various foods on your plate can add up to a lot of calories.
Make replacements
Don't settle for what the sandwich or food brings.
• Instead of fries, choose a salad side dish or a double serving of a diabetic friendly vegetable.
• Use fat-free or low-fat dressings instead of the usual variety, or opt for a little lemon juice, flavored vinegar, or salad dressing.
• Order salsa or pico de gallo, an uncooked sauce, for the burrito instead of shredded cheese and sour cream.
• For a sandwich, substitute homemade cream sauce or toppings for ketchup, mustard, horseradish, or fresh tomato slices.
Control what's extra
Bacon bits, croutons, cheeses, and other supplements can sabotage diabetic diet goals by increasing the calories and carbohydrates in your meals.
Even the lightest add-ons, like fat-free salad dressings, barbecue sauce, and fat-free mayonnaise, have calories. However, you can consume small servings of these without adjusting your meal plan. Ask them to bring them separately to better control the amount you consume.
Ask what you want
In some restaurants, the best way to eat what you want is to phone ahead and ask if the food can be made with less salt, fat, or sugar. Looking at the restaurant's menu on their website if available is a good way to get ready to order food.
Consider how the food is prepared. Instead of breaded and fried, ask them to prepare your food:
• Grilled
• Roasted
• Grilled
• Steamed
Ask the waiter not to bring bread or tortilla chips to the table if they are not included in your meal plan.
Ask if the chef can use:
• Egg whites or egg substitutes with less cholesterol
• Wholemeal bread
• Chicken without skin
• Less oil, butter or cheese
If you order pizza, choose a thin crust covered with vegetables. If you follow a low-salt plan, ask that no salt or MSG be added to your food.
Don't be ashamed to ask for healthier options or substitutions. You're doing what it takes to continue your commitment to your eating plan, and most restaurants want their customers to be happy.
Remember the basic rules
Whether you eat at home or in a restaurant, remember the principles of diabetes nutrition:
• Eat a variety of healthy foods.
• Limit the amount of fat and salt in your diet.
• Control your portion sizes.
• The main thing is to follow the nutrition guidelines established by your doctor or a registered dietitian.
By working with your doctor or dietitian, you can enjoy eating at restaurants without compromising your eating plan.(dairy free Calgary)
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