Dining out remains a pleasure, even when managing diabetes. Restaurant meals often feature large portions and higher levels of fats, sodium, and carbohydrates than meals prepared at home, which can affect blood sugar management. Successfully navigating a restaurant menu requires preparation and thoughtful choices. By making smart decisions about when to eat, what to order, and how to request modifications, you can confidently stick to your personal eating plan.
Strategic Planning Before Ordering
Reviewing a restaurant’s menu online allows you to identify diabetes-friendly options and estimate nutritional content without feeling rushed at the table. Many establishments now provide nutritional information, which can help you select a dish that aligns with your carbohydrate goals.
Timing your meal is also important for maintaining steady blood sugar levels, especially if you use medication or insulin. If the reservation is later than your usual mealtime, consider a small, protein and fiber-rich snack, such as a handful of nuts, before you go. This prevents you from arriving overly hungry, which can lead to rapid ordering and overeating.
Making Wise Menu Selections
When scanning the menu, focus on dishes described using low-fat cooking methods. Look for items that are grilled, broiled, baked, steamed, or roasted, as these preparations generally add less fat and calories than those that are fried, crispy, or creamy. Aim to create a balanced plate that includes lean protein, healthy fats, and controlled portions of complex carbohydrates.
Carefully examine carbohydrate sources, as many restaurant dishes contain hidden sugars and starches. Be wary of items with descriptions like glazed, sticky, honey, or teriyaki, which often signal high amounts of added sugar in the sauce.
For appetizers, consider a broth-based soup or a side salad with dressing on the side instead of bread baskets or heavy, fried starters. For beverages, choose water, unsweetened iced tea, or black coffee to avoid the added carbohydrates and calories found in sweetened sodas and fruit juices.
Focus on lean protein sources, such as grilled chicken breast, fish, or seafood, and opt for cuts of meat with visible fat trimmed away. Healthy fats are often found in dishes featuring ingredients like olive oil, avocado, or nuts. When ordering pasta, ask if a whole-grain or vegetable-based option, like zucchini noodles, is available to boost fiber content.
Modifying Dishes and Managing Portions
After selecting a dish, communicate with your server to customize the preparation and optimize the meal’s nutritional profile. A simple request is to have all sauces, dressings, and condiments served on the side. This gives you control over the amount you add, significantly reducing intake of added sugars, sodium, and fat.
Requesting a substitution for starchy sides is another modification. Instead of French fries, white rice, or mashed potatoes, ask for a double serving of non-starchy vegetables like steamed broccoli, a side salad, or asparagus. When ordering sandwiches or burgers, skip the cheese and creamy sauces, opting for mustard, lettuce, and tomato instead.
Portion control is the most important strategy, as restaurant entrees are often two to three times the standard serving size. Immediately request a take-home container and box up half of your meal before taking the first bite. Alternatively, share an entree with a dining companion or order an appetizer as your main course. A helpful visual guide is the plate method, aiming to fill half your plate with non-starchy vegetables, with the remaining half split between lean protein and a controlled portion of complex carbohydrate.