6 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.

• 1 teaspoon = thumb from tip to first joint
  • Serving size guide for margarine or butter, mayonnaise
• 1 tablespoon or 1 ounce = entire thumb
  • Serving size guide for cheese and oil
• 3 ounces = the palm of your hand
  • Serving size guide for meat, fish, poultry
• ¼ cup = a cupped handful
  • Serving size guide for dried fruit, nuts, seeds
• ½ cup = ½ of a closed fist
  • Serving size guide for rice, pasta, fresh fruit, fruit juice
• 1 cup = a closed fist
  • Serving size guide for milk, yogurt, vegetables, cold cereal, legumes

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.

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.