EATING
Staying “on course”
when dining out
Restaurants and diabetes can be tough together. How about a few ways to stay in control with a menu in your hands?
Whether it’s restaurant food or takeout, eating away from home can be tough. You have less control over what goes into dishes. And portions are often bigger than what we might eat at home. These tips will help you stay on course starting today:
- Ask for fat-free sauces and dressings served on the side
- Have a salad instead of fries
- Before you go, check the menu online for healthy meal options that fit your plan
- Share an entrée to avoid overeating
What about drinks?
Remember that drinks can have a lot of sugar and carbohydratesCarbohydrateCarbohydrates are the main kinds of food that raise blood glucose levels. Your digestive system changes carbohydrates into glucose, and then uses this glucose as a source of energy for your cells.
There are 3 main types of carbohydrates in food: starches (complex carbohydrates), sugars (simple carbohydrates), and fiber. Fiber is the part of plant foods, including fruits, vegetables, and nuts, that you can’t digest.. Here are some ideas on how to enjoy your healthy meal with a healthy drink:
- Water, unsweetened tea, black coffee, and diet soda are no‑calorie or low‑calorie options
- Low-fat milk and milk alternatives like unsweetened almond and soy milk can help you cut calories. It's a good idea to check the label on the container if you're not sure how much sugar or carbohydrates your milk contains.
- A splash of lemon or lime juice can add flavor to water
- Seltzer water is a better choice than sugary drinks
Drinks with alcohol can cause blood glucoseBlood glucoseThe main sugar found in the blood, and the body’s main source of energy. levels to rise or fall. Beer and sweet wine can also be high in carbohydrates, which may raise blood glucose.
Drinking alcohol can sometimes lead to bad decisions about what you eat and do, too. It may also interfere with how well some medications work. If you like to drink alcohol, speak with your doctor about what is safe for you.
