How to Eat Well When Eating Out with Diabetes

It’s hard enough to eat healthy when you’re at home, but even harder to keep things under control when you’re eating out, especially when you have diabetes. Foods prepared in restaurants are often loaded with sodium, which is one of the major culprits of high blood pressure. And high blood pressure is a risk factor for heart disease and stroke, which are leading causes of death for more than two-thirds of the diabetic population.

So how do you avoid the salt-laden foods when you’re dining out? A little education will go a long way in helping you make smarter, healthier choices.

Control Portion Sizes

America likes to “supersize” these days, but if you have diabetes, you know how important it is to control portion size. Many of the dishes served in restaurants could easily feed two or three adults. If you know this to be the case at your favorite eating establishment, ask for smaller portions. Where this is not practical, ask for a doggie bag when you receive your order and promptly put aside a portion to take home. And if you really want a mouthwatering dessert, do the smart thing and ask for extra forks and share with the table.

Choosing Appetizers

Fresh fruit and vegetables are always a safe bet. Soups and broths are notorious for their salt content, so it’s best to avoid them. Also try to stay away from breads and rolls such as croissants, muffins, etc. with salty, buttery crusts.

Ordering or Preparing Salads

You order a salad or make one at the salad bar and think you’re making a good choice. But sometimes the only thing healthy about a salad is the lettuce. It’s what you top it with that makes the difference. Stick to fresh fruits and vegetables (not the canned varieties). Avoid pickles, marinated veggies, cured meats, seasoned croutons, cheeses and salted seeds. Be sure to order salad dressings on the side and be conservative with the amount you use. Avoid heavy, creamy dressings to reduce your fat intake.

Choosing an Entrée

Think plain for your main course: order meat, poultry, fish or shellfish and ask for it broiled, grilled or roasted. For side dishes, choose steamed vegetables, baked potatoes or noodles. Leave off the sauces, gravies, cheeses, condiments and toppings such as bacon, pickles and olives. Avoid casseroles and mixed dishes. Ask your server for low-sodium menu choices or request your food be cooked without salt or monosodium glutamate (MSG). And avoid buffet-style restaurants or diners, as they don’t allow for special food preparation and make portion control difficult.

Ordering Desserts

Ah, dessert! If you must indulge, do so with fresh fruits, ices, sherbets, gelatin and plain cakes. But if temptation overcomes you, remember to share!