Tips for Dining Out With Diabetes
Eating less salt can substantially reduce the risk of health problems associated with high blood pressure, which is a risk factor for heart disease and stroke — a cause of death for more than 2 out of every 3 people with diabetes
Appetizers
- Select fresh fruit or vegetables.
- Avoid creamy soups .
- Stay away from bread and rolls with salty, buttery crusts.
- Stay away from fried food or breaded snacks.
- Muffins, croissants and garlic toast are rich.
Salads
- Select fresh fruits and vegetables.
- Avoid pickles, canned or marinated vegetables, cured meats, cheeses, salted seeds.
- Order salad dressings on the side and use small amounts of them.
- Be careful of mayonnaise based salads.
Main courses
- Select plain foods including broiled, grilled, or roasted meat, poultry, fish, or shellfish.
- Select plain vegetables, potatoes, and noodles.
- Ask about low salt menu items
- Request food to be cooked without salt or mono sodium glutamate (MSG).
- Avoid restaurants that do not allow for special food preparation (such as buffet-style restaurants or diners).
- Avoid casseroles, mixed dishes, gravies, and sauces.
- At fast food restaurants, skip the special sauces, condiments, and cheese.
- Avoid salted condiments and garnishes such as olives and pickles.
Desserts
- Select fresh fruits, ices, sherbet, gelatin, and plain cakes.
Controlling Portion Size at Restaurants
Servings at many restaurants are often big enough to provide lunch for two days.
- Ask for half or smaller portions.
- Eyeball your appropriate portion, set the rest aside, and ask for a take home pack.
- If you have dessert, share.
Beware of the urge to order more and the urge to eat all that is on the plate…
