What should diabetic friends who like eating out do? Below are suggestions on how to adapt restaurant meals to a diabetic-friendly, nutritious and healthy diet.
- Control Your Portion Size
Many restaurants feature distinctive dishes, but diabetic nutrition is based on moderation.If restaurants offer different portion sizes, choose the smallest one or ask for a custom portion.You can sometimes order a kids’ meal for dinner, share food with your dining companion, take leftovers home,or even ask the server to pack half your meal before you start eating. - Replace Unhealthy Foods
Instead of having hamburgers, French fries and similar items as your main meal,choose vegetable or fruit platters that are beneficial for people with diabetes.Also, replace regular high-fat foods with fat-free or low-fat alternatives.
Pay attention to added condiments such as salty meat sauce, jam, and potato chips,as they can quickly increase the calorie and carbohydrate content of a meal and disrupt diabetic nutritional balance. - Communicate With the Chef
Food preparation can often be adjusted. For example: Ask for food to be steamed or boiled instead of fried
Request low-cholesterol eggs, whole-wheat bread, or skinless chicken
Ask for smaller portions of cakes or noodles and extra vegetables
If you are on a low-sodium diet, you can also ask for no salt to be added to your food.
To stay healthy, stick to your own meal plan and do not change it casually.
- Choose Drinks Wisely
Carbonated drinks are very high in calories. Surprisingly, ice cream contains even more calories and saturated fat.Therefore, reduce carbonated drinks and replace them with mineral water or light tea.
Similarly, people with diabetes had better avoid alcohol.Alcohol increases fasting calorie consumption and can easily cause hypoglycemia.Excessive drinking also raises the risk of diabetic complications, such as nervous system and eye damage.Diabetic patients should therefore avoid alcohol as much as possible. - Eat on Time
Eating at regular times each day helps keep blood glucose stable —especially for those taking diabetes medications or insulin.
When meeting with others, try to schedule the meal at your usual dining time.Avoid long waits or crowded, busy restaurants.If you cannot eat at the scheduled time, have some fruit or starchy food. - Plan for Dessert
Dessert can still be enjoyed by people with diabetes, but it must be planned.The carbohydrates in dessert should be counted into your daily meal plan.
If you enjoy dessert, you can compensate by reducing other carbohydrates during the meal —such as bread, rice porridge, or potatoes. - Keep the Rules in Mind
Whether eating at home or out, always remember the principles of diabetic nutrition.Eat a variety of healthy foods and avoid unhealthy ones.Limit fat and salt intake, and make proper adjustments to your food.
You can also work with your doctor or dietitian to create your own meal plan and enjoy eating healthily.