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Home : Food and Dining : Eating Out

Eating Out and Diabetes

Studies show that as people eat out more often, their calorie consumption goes up. This is probably due not just to what we order, but also how much. New research shows that restaurant portion sizes have grown markedly, with amounts two to five or more times larger than the "standard" serving size.

If you have diabetes, eating out or going to an event can pose special challenges. How can you stick with your meal plan, yet have some fun? You can do it. If you choose wisely and watch how much you eat, you can have a delicious meal and feel good too.

Tips for Eating Out with Diabetes

Take time to look over the menu and make a healthy choice.

Don't be afraid to ask for items not on the menu or to have a meal prepared with less or no added fat.

Ask about portion sizes and the fat and calorie content of menu items.

Choose steamed, grilled, or broiled dishes instead of those that are fried or sautéed.

Be the first to order so you are not influenced by what others are ordering.

Always order the smallest size meal instead of the larger, super-sized versions at fast-food restaurants.

You can eat half of what you order and take the rest home for a second meal.

Order salad dressing, gravy, sauces, or spreads "on the side."

Order a salad for starters and share a main dish with a friend.

When you crave high-calorie foods, desserts, or snacks, don't be too hard on yourself. It's okay to have a small portion once in a while or to share a dessert with a friend. Just keep your weight loss goal in mind.

Stay away from "all-you-can-eat restaurants or buffets" where it's hard to control portion sizes and how much you eat.

Recommended Reading

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