Making healthy choices when eating out with diabetes

Eating out can pose challenges for people with diabetes. Many restaurant-prepared meals are filled with salt, fat, and calories. Restaurant portions tend to be larger than what belongs on a healthy plate.

Don’t worry! It’s still possible to eat healthy meals when you’re at a restaurant or getting takeout. Use the following tips to help you make nourishing choices that help you stay on track with managing your diabetes.

Taking control over your takeout

Request healthy substitutions, like a tomato sauce instead of a cream sauce.

Choose healthy side options like salad, vegetables, or fruit.

Ask for a to-go box before your meal arrives. If your meal is large, put part of it in the box before you start eating.

Before you order, read the nutrition information for your food if it’s available.

Use lemon juice, vinegar, salsa, or light or oil-based salad dressing, and ask for it on the side.

Choose smaller portion sizes of items that are less healthy.

Drink water or unsweetened iced tea with your meal. Add lemon for some extra flavor.

Share larger servings.

Eat berries instead of traditional desserts.

Easy substitution ideas

Naked burger: Swap out your burger bun for crisp lettuce.

Oven-baked: Choose baked sweet potato wedges instead of French fries.

Sugar-free drink: Replace sugary soda with sparkling water.

Building better meals

Restaurant menus tend to offer a wealth of choices. But if you’re not that familiar with the cuisine, the healthy options can be hard to find.

Keep the following tips in mind when you’re ordering from restaurant menus.

Chinese

• Choose dishes that are full of steamed veggies and lean protein (shellfish, fish, chicken, tofu).
  
• Choose brown over white rice; spring rolls over fried egg rolls.
  
• Use chopsticks to slow down your eating, allowing your stomach time to signal to your brain that you’re full.
  
• Avoid Boba drinks as most contain added sugar.

Indian

• Choose vegetable-based items or tikka, tandoori, or kebab preparations made with lean cuts of meat.
  
• Try basmati rice, chickpeas, lentil soups, and yogurt-based sauces.
  
• Avoid fried foods, high-fat beef and lamb dishes, and creamy curries.

Italian

• Choose vegetables for pizza toppings and side dishes.
  
• Go for poultry or fish that is grilled or braised.
  
• Avoid creamy sauces and dips, sausage, and fried foods.
  
• Order dishes with little or no cheese.

American

• Choose broiled, roasted, or grilled chicken or fish.
  
• Get a garden salad with light dressing and baked or steamed veggies.
  
• Avoid lunch meat, hot dogs, other processed meats, and fried foods.
  
• Choose whole grains; avoid white bread, white rice, and refined pasta.
  
• Choose smoothies with lots of vegetables and some whole fruits. Avoid smoothies with fruit juice and other sugary ingredients.

Mediterranean

• Choose chicken kebab or shawarma; avoid lamb and beef.
  
• Choose tabbouleh, baba ganoush, Greek salads, lentil soups, hummus, or stuffed grape leaves.

Thai

• Choose grilled poultry or seafood, sauteed tofu, veggie curries, and summer rolls.
  
• Avoid fried foods, dipping sauces, coconut-based curries.
  
• Avoid Thai Iced Tea as it usually contains sugar and creme.

Mexican

• Choose black or pinto beans, salsa, sauteed veggies, ceviche, and small portions of guacamole.
  
• Avoid refried beans, fried dishes, too many tortillas and tortilla chips, sour cream, and large platters of nachos.