34 | Living with Diabetes
DINING OUT
EVERYONE LOVES TO EAT OUT.
WHEN YOU HAVE DIABETES
BUT IF YOU HAVE DIABETES, IT
MAY SEEM LIKE A MINEFIELD. HOW MUCH SUGAR IS IN A BURGER? CAN I HAVE FRENCH FRIES? SHOULD I ORDER
SALAD DRESSING ON THE SIDE? WHAT IF I NEED TO TAKE MY INSULIN? THESE ARE IMPORTANT QUESTIONS,
WHICH LIVING WITH DIABETES HELPS TO ANSWER.
ost people who have
diabetes need to eat a quick tips for dining out
Mvariety of healthy foods
and limit foods that are high in
Get answers
Sometimes, the menu doesn’t really tell you what’s in a dish
fat, cholesterol, salt and sugar. or how it is prepared (for example, whether the food is baked
or fried). Ask! Your server should know the answers to your
No restaurant is off-limits, but
questions, or be able to fi nd out for you.
when you’re choosing where to
eat, look for restaurants that offer
nutritious items. You can often
Make changes
To get a well-balanced meal, ask if you can substitute certain
ingredients or side orders (for example, you could ask for a salad
check out a restaurant’s menu on
instead of fries). Don’t feel embarrassed about it — people ask
their web site.
for changes all the time. In some restaurants, you can ask the
cook to prepare something in a different way. You might ask to
Remember, you don’t have to fi nd
have your chicken broiled instead of fried, for example.
a place that serves only soy burgers
and carrot sticks — although that
Watch the sides
Avoid foods with sauces or gravies, and ask for low-fat salad
might be delicious. Look for foods
dressings on the side.
that have protein, healthy fats and
whole-grain carbohydrates. This will
Pick your
Portions are often very big at restaurants. Allow yourself to eat
help you stick to your meal plan.
own portion
only part of your order and take the rest home. You can also
split your order with a friend.
Sometimes you’ll go to restaurants
that have just what you want and
Stay on
You’ll feel your best and be your healthiest if you stick to your
need. Other times, you may have
trouble fi nding something that fi ts
your plan
meal plan wherever you are — at home, in a restaurant or even
at the school cafeteria.
into your meal plan. If that happens,
remember that you’re in the driver’s
What should I
When you go out to eat, you should bring the things you take
seat. You don’t have to order blindly
or take whatever is on the menu.
bring with me
with you everywhere, such as blood sugar testing supplies,
snacks, insulin and/or medicines. Another helpful tool is a small
Many restaurants will answer your
book that lists the calories, fats and carbohydrates in many
questions and make substitutions, if foods (you can get this from your family doctor or dietitian). Slip
this book in your bag or pocket to help you choose what to eat.
you request them.
If you use things like artifi cial sweeteners or fat-free spreads,
feel free to bring these items with you also.
You can still dine out even if you
take insulin. If you have to eat
earlier or later than usual, you can
usually make a few adjustments to
your medicine schedule to keep your
blood sugar levels stable. Your family
doctor can tell you more about
insulin schedules and how to make
these work when dining out.
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