Tips for Making Healthier Choices
Dining out can be a delightful experience, offering a break from cooking and a chance to enjoy different cuisines. However, for those managing diabetes, it can also present a challenge. The key to enjoying meals at restaurants without compromising your health is to make informed and mindful choices. In this article, we’ll explore practical tips for navigating dining out with diabetes, helping you make healthier choices while still enjoying your meal.
Before heading out, it’s wise to do a little homework. Many restaurants offer their menus online, complete with nutritional information. Look for dishes that are lower in carbohydrates, sugars, and unhealthy fats. Planning ahead can help you avoid the temptation of making impulsive decisions when you’re hungry.
Here are some helpful tips:
Check the Menu Online: and look for grilled, baked, or steamed options rather than fried or breaded dishes.
If you want to be sure, don’t hesitate to call the restaurant to ask about specific dishes or modifications they can make for you.When you arrive at the restaurant, it’s important to check the menu for diabetes-friendly options. Understanding how different foods impact your blood sugar can guide you in making healthier choices.
Go for the grilled chicken, fish, or tofu instead of fatty meats or other processed options.
Today, many restaurants offer a wide range of vegetarian and even vegan options for you to choose from that include plenty of non-starchy vegetables like leafy greens, broccoli, or peppers. Avoid fries or mashed potatoes.
It's important to go easy on the carbs: If whole grains such as brown rice or quinoa are available, I would choose one of those. Remember to watch portion sizes. You can also ask for half portions on a carb-heavy dish.
Restaurant portions can be significantly larger, especially in the USA, compared to what you might serve at home, which can lead to overeating and a spike in blood sugar levels. Managing portion control is crucial when dining out. You can always ask for a half portion: Many restaurants will accommodate requests for smaller portions or even provide a lunch-sized portion during dinner hours.
Be mindful of sauces and dressings as sauces and dressings will very likely have hidden sugars and unhealthy fats. Being mindful of these additions can make a big difference in keeping your meal diabetes-friendly.
When asking for sauce on the side, it will give you control over how much you consume, allowing you to limit high-calorie or sugary sauces.Best option is a vinaigrette or just olive oil: If you’re having a salad, choose vinaigrette or ask for olive oil and vinegar instead of creamy dressings like ranch or Caesar.
Lastly, avoid dishes with sweet glazes or marinades, which can be high in sugar.
Here is a sample of a diabetes-friendly restaurant meal that will not leave you hungry.
Starter:
A small mixed greens salad with vinaigrette on the side or any other starter low in carbs.
Main Course:
Succulent grilled salmon with a side of steamed broccoli and quinoa.
Beverage:
What you drink with your meal is just as important as what you eat. Sugary drinks can cause blood sugar spikes and add unnecessary calories so stick to sparkling or regular water with a slice of lemon.
Dessert:
This can be tricky so I would skip this or ask if they serve a small bowl of fresh berries by any chance.
This meal is balanced, low in carbohydrates, and full of nutrients that help maintain stable blood sugar levels.
So remember, dining out with diabetes doesn’t mean you have to sacrifice flavor or enjoyment. By planning ahead, making informed choices for your health needs, you can enjoy a delicious meal while keeping your blood sugar under control. Remember, it’s all about balance and making choices that support your health.
Next time you head to a restaurant, keep these tips in mind, and feel confident that you can navigate dining out with ease and satisfaction.
Bon appétit!