Tips for dining out with diabetes

As anyone with diabetes can confirm, eating well while managing your condition can be a challenge, even when you’re dining at home. But when ordering a meal out or picking up food on the go, knowing what you can eat (and what to avoid) can be downright confusing.

Just because you live with diabetes doesn’t mean restaurant menus are entirely off-limits. Kristen Smith, M.S., R.D., a spokesperson for the Academy of Nutrition and Dietetics and founder of the 360FamilyNutrition blog, offers these tips for dining out with diabetes.

1. Be consistent

If you’re planning on grabbing takeout for dinner, you might think it’s a good idea to cut back on carbs for the earlier part of the day. However, that’s not recommended for people with or without diabetes.

“You want to keep your carbohydrate intake consistent throughout the day to avoid a spike in blood sugar,” Smith says. But she also acknowledges that “still, you have to remember that carbohydrates aren’t ‘free’ when you eat out. They’re still part of your overall intake for the day.”

2. Plan your day

“People who have the best success with eating in general, and restaurant eating specifically, are those who make meal planning part of their lifestyle,” says Smith. And meal planning doesn’t have to be time-consuming. When you wake up, run through your day as you shower and dress. Have a hectic day ahead? Pack healthy snacks so they’re on hand when you’re on the go. Busy evening? If you plan to grab something quick for dinner, you can make a better choice about what that “something quick” will be.

3. Read the menu before you arrive

The U.S. Food and Drug Administration requires that chain restaurants list nutritional information about their menu items. Those menus (on paper and on the overhead boards) should list calories and other info, including carbohydrates and sugars. You can often find detailed nutritional data on restaurants’ websites. This can help you decide what you’ll order ahead of time, Smith advises, rather than waiting to decide when you’re super hungry.

4. Know serving sizes

You could feed a family with many of the huge platters served these days. The comparisons below, which are based on the size of an average woman’s hand, can help you manage just how much of an entrée you should eat. You can also order an appetizer, small plate, or a half-portion size instead of a full entrée.

Serving size for:

• Butter, margarine, or mayonnaise = 1 teaspoon, which is roughly the size of your thumb from tip to first joint
• Cheese and oil = 1 tablespoon or 1 ounce, or the size of your entire thumb
• Meat, fish, and poultry = 3 ounces, or the palm of your hand
• Dried fruit, nuts, and seeds = ¼ cup, or a cupped handful
• Rice, pasta, fresh fruit, fruit juice = ½ cup, or ½ of a closed fist
• Milk, yogurt, vegetables, cold cereal, legumes = 1 cup, or roughly the size of a closed fist

Another easy place to start? The American Diabetes Association’s Diabetes Plate Method.

5. Ask for sauce on the side

We all know desserts and soda fountains are basically big sugar bowls. But did you know that ketchup and barbecue sauces also contain added sugar? Smith advises asking for condiments on the side. (Using less of them can lower your sodium intake as well.) Even a salad might sneak in a bit of the sweet stuff if it’s made with candied nuts, dried or fresh fruit, and dressing, so pay attention to each ingredient.

6. Choose your drinks wisely

Soda, juice, and fruity drinks are sugar bombs. “I tell people to stay away from them because they’re a carbohydrate source that won’t help you feel full,” says Smith. “Fortunately, there are lots of lower-calorie and calorie-free options.” Opt for unsweetened iced or hot tea, or seltzer with a lemon, lime, or orange wedge.

The best and worst foods for diabetes

If you think a diabetes diagnosis will limit your food choices, think again. A few simple strategies can help keep you healthy and feeling your best.

Confused about what’s smart to enjoy (and avoid) after a diabetes diagnosis? “The good news is that you’ll still be able to enjoy a wide assortment of foods,” says Katy Hawkins, R.D., L.D.N., a certified diabetes educator based in Pittsburgh.

Follow these strategies to plan healthy, delicious meals:

Strategy #1: Divvy up carbs throughout the day

Our bodies use carbohydrates for energy in the form of glucose. Carbs may also provide nutrients, such as fiber, vitamins, and minerals. But if you eat more carbs than your body can use, the glucose remains and your blood sugar level rises. “Frequently, people with diabetes question me about skipping carbs at one meal so they can double their carbs at the next meal,” says Hawkins. “But balance across the day is important.”

Many people with type 2 diabetes do well with 45 to 60 grams of carbs at each meal and one to two smaller snacks. Work with a dietitian who can consider your activity level and medications. Carbs that have fiber and protein don’t affect blood sugar as dramatically.

Good choices

• Fiber-rich and colorful fruits and vegetables. Examples: apples, berries, beans, legumes, squash, and sweet potatoes
• Protein-packed dairy. Examples: Greek yogurt and low-fat or fat-free milk
• Whole grains. Examples: whole-grain pasta, high-fiber cereal (with 3 grams of fiber or more), oatmeal, bulgur wheat, and whole-grain bread

Watch out

Sugar is a carb, but it doesn’t supply the nutrients that other carbs do. Keep in mind that it’s also a simple carb, so any effect on your blood sugar level can be quick. And don’t fall into the “sugar-free” trap — those items may still contain carbs that need to be considered, says Hawkins.

Strategy #2: Enjoy free foods

Non-starchy vegetables are sometimes called “free foods” because they don’t affect your blood sugar. “These veggies are great for all of us, as they are rich in vitamins and minerals but low in fat, cholesterol, and carbohydrates,” says Hawkins.

Good choices

• Cruciferous/brassica. Examples: brussels sprouts, broccoli, cabbage
• Gourds. Examples: cucumber, zucchini, squash
• Some legumes. Examples: green beans, peas, alfalfa

Watch out

Cooking certain vegetables may cause nutrients, such as vitamin C, to be lost. To reap the most health benefits, try to eat cruciferous vegetables raw, and cook carrots and squash lightly.

Strategy #3: Power up with lean protein

Making good protein choices can also help you eat well with diabetes. “Protein helps to keep you feeling full while slowing down the digestion of carbs,” says Hawkins.

Good choices

• Seafood. Examples: salmon, tuna, sardines, mackerel, and herring
• Poultry. Examples: chicken and turkey breast
• Lean beef. Examples: tenderloin, chuck and rump roast, 90 percent lean ground beef, and round, sirloin, T-bone, porterhouse, and flank steak
• Lean pork. Examples: Canadian bacon, tenderloin, loin roast, and pork chops
• Dairy and eggs. Examples: eggs, egg products, and low-fat cottage cheese
• Soy. Examples: soy milk, edamame, soy nuts, tofu, and tempeh
• Nut butter. Examples: peanut butter, almond butter
• Beans and legumes. Examples: black beans, lentils, chickpeas

Watch out

Many protein sources can be high in fat. Also, be mindful of adding fat when you’re cooking, warns Hawkins. Choose broiling, baking, and grilling over frying.

Strategy #4: Add in healthy fats

For sit-down meals, build your meal by using the plate method. First, pick your lean protein (fish or skinless chicken breast). Next choose your vegetable, fruit, low-fat dairy, and starch.

When your food arrives, check that the portions match the plate method directions. Half your plate should consist of vegetables, one quarter should be lean protein, and one quarter should be grains or starchy vegetables. If there is excess, ask for a take-home container so you can pack up the excess food before you start to eat.

Good choices

• Nuts and seeds. Examples: almonds, cashews, pecans, chia seeds, flaxseeds, walnuts
• Avocados
• Olives and olive oil
• Canola oil

Watch out

• Animal fats (saturated fats). Examples: regular ground beef, hot dogs, sausage, poultry skin, full-fat cheese and dairy, butter
• Trans fats. Examples: some margarines, shortening, some fast-food items (such as French fries), and processed foods (such as crackers, chips, cookies, and cakes made with hydrogenated oil or partially hydrogenated oil)
• Coconut and palm oils

When eating with diabetes, know this: There’s no one-size-fits-all diet. Work with your health care team to figure out an eating plan that will work for you, your culture and values, and your life.