Stay on Track While Eating Out

People with diabetes may find it easier to follow healthy eating patterns at home, but it is possible to have balanced, nutritious meals in restaurants also. With some extra planning, you can enjoy special occasions of eating out and still manage your diabetes.

It Pays to Plan 
Timing. Ask others if they will eat when you normally do. You may want to meet at the restaurant 20-30 minutes earlier so your meal is ready at the usual time. Make a reservation if possible to avoid delays. If your party needs to eat at a later time, have a snack at your normal meal time, and either give away a carbohydrate serving later or take it home to enjoy at another meal.

Location. You may want to choose a restaurant that has more than 20 locations. Chains with that many locations are required by law to post calories on the menus and must provide customers with the following written nutrition information upon request:

• Total Calories
• Calories from fat
• Total fat
• Saturated fat
• Trans fat
• Cholesterol
• Sodium
• Total carbohydrates
• Fiber
• Sugars
• Protein 

Stop by the restaurant earlier in the week and ask for a copy of their nutrition information so you can pick options that fit your meal plan without being rushed. While there, ask if they will handle special requests.

Satisfaction. Before going, take time to think about what you really want. Then fit it into your meal plan. For example, if you love the bread at the restaurant, plan to have one roll or breadstick and skip or adjust other carbohydrate servings as needed. If you know you will want dessert, cut back on carbohydrates in your meal and share the dessert with others. Go on a walk after dinner

Tips for Ordering 

Appetizers. Many restaurants provide bread or chips and salsa when you arrive. If you did not plan them into your meal, ask the waiter not to bring them. It is often best to skip appetizers, especially if the restaurant offers only high fat options. Broth-based soups or garden salads with dressing on the side are some healthier choices for appetizers. 

Ask away. Servers are your source of information you cannot find on the menu. If you are not sure how a food is prepared, ask. Is it prepared with butter or added salt? You can ask if ingredients can be left out and if entrees can be baked, grilled, or broiled instead of fried. 

Restaurants often allow substitutions, and your server wants to please you. Ask if you can substitute healthy items for ones that do not fit into your plan. For example, ask for half a serving of black beans instead of refried beans or for steamed vegetables or a salad instead of rice or fries. 

Healthier options. Find ways to make your meal healthier. Feel free to get creative. Here are a few tips:

• Avoid breaded or fried foods. If you must have them, remove the breading or fried layer.
• Ask if low-fat sauces and salad dressings are available, and ask for all sauces on the side. To reduce the amount of sauce you eat without sacrificing flavor, dip your fork in the sauce, and then put it into the food.
• Ask that your foods be prepared without butter, and ask for a lemon wedge, salsa, or Pico de Gallo on the side so you can add flavor if needed.
• Choose beverages that have no or low calories. If you plan to have alcohol, limit it to one serving and avoid mixers that have added sugar. Be sure to include the carbohydrates in your meal count.

Enjoy Sensible Portions 

Serving sizes at restaurants are almost always larger than what you would eat at home. Try to eat the amount you normally would at a meal. Here are a few suggestions that may help:

• Order an appetizer instead of an entrée (only if healthy appetizers are available).
• Ask if you can order a lunch-sized portion of entrées high in carbohydrates, eat half, and take the rest home for another day.
• Split an entrée with another person, or ask for a box with your meal and pack half of the meal in the box to take home before you begin eating.
• If ordering a sandwich, choose a half portion with soup or a salad.

Buffets and Fast Food Restaurants 

It can be tempting to eat too much at these kinds of restaurants, so consider your choices carefully before you begin to serve yourself or order. When at a buffet, eat slowly and choose mostly vegetable dishes. Stop when you feel satisfied, not full. At fast food restaurants, choose meals with fewer than 400-500 calories, 20 grams fat, and 800 milligrams of sodium. Kid’s meals are often the best choice. Order fresh fruit or veggies as the sides instead of fried foods. Again, choose beverages that have no or low calories.

Appreciate Your Company 

In all cases, take your time eating and enjoy conversation with your family and friends. Suggest going on a walk, window shopping, or dancing after eating. You can bring a chilled cooler in your car so your leftovers will not spoil while you make the most of your time together. 

Resources available upon request

Cassandra Vanderpool, MS, RDN, LD 

Extension Diabetes Coordinator