Whether it's a nice restaurant, a special family celebration or a party with friends, we all take pleasure in eating out and enjoying a meal with others. Unfortunately, these occasions often come with the temptation to order foods high in fat and calories, served in amounts much larger than we need!
So how can you enjoy yourself without negatively impacting your weight and blood glucose levels?
Fortunately, there are plenty of options for eating well away from home. Here are some tips to help when you next eat out:
- You probably wouldn’t eat a three-course meal at home, so don’t feel you need to at a restaurant. Stick to one or two courses, or if you see a dessert or an appetizer that really appeals, share it with your dining companion.
- Choose lean meats, chicken or fish that have been grilled, steamed, stir-fried or baked, and avoid the battered, breaded and fried options. Or go vegetarian, and choose meals based on beans, lentils or tofu.
- Be wary of sides. Fries, potato or sweet potato wedges, creamy mashed potato or oil-laden roast vegetables can really add up the fat and calories. Go for steamed vegetables or a salad instead.
- Avoid creamy sauces and dressings or ask for these on the side and add just a little for the taste.
- When choosing higher carb dishes like pasta and risotto, order an appetizer-size portion with a side salad or steamed veggies.
- Attending a finger food function? Consider having a light meal before you go, so you don’t turn up starving. Then you can just enjoy a taste of the items that really appeal, without needing to fill up on what are often calorie-dense offerings, with little in the way of veggies.
- Don’t feel that you need to eat everything on your plate just because you’ve paid for it. Portion sizes when eating out are almost always too big, so stop when you are satisfied, not overly full.
- Like to dine out for breakfast? Skip the bacon and sausages and go for poached eggs with a side of vegetables (such as tomato, spinach or mushrooms) and some wholegrain or sourdough toast.
- Don’t forget your fluids. Many people consider what they eat but forget that what they drink on special occasions can really add up. Avoid or limit alcohol and sodas - not only are they high in calories, but alcohol can also increase your appetite. If you do choose to drink alcohol, alternate alcoholic drinks with sparkling water and limit your overall intake.
- When eating at a friend's or family member's home, make sure there are some healthy options by offering to bring an appetizer, salad or dessert. Hummus with vegetable crudités, a fresh salad, a nice loaf of sourdough bread, or a bowl of fresh berries are good choices which will be enjoyed by everyone.
Remember, while dining out with diabetes can be more challenging, it doesn’t have to be a dietary disaster. And it doesn’t mean giving up all of your favorite foods.
Follow these tips and you can enjoy a nice meal out while still keeping your weight and blood glucose levels on track.
Interested in how exercise impacts diabetes management? Check out these popular articles on our blog:
- How to Safely Exercise with Diabetes
- The Best Workouts for Blood Sugar Control
- Managing Blood Sugar Levels During and After Exercise
- Exercise Tips for People with Type 1 Diabetes
Explore our blog for more tips and resources on diabetes and exercise.
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If you think you may have a medical emergency, call 911 immediately, call your doctor, or go to the emergency room/urgent care.
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