10 Tips For Dining Out With Diabetes

Okay, so let’s get down to business. How can we enjoy eating out while not blowing our meal plan and sending your blood sugar skyrocketing into orbit?

Here are some basic guidelines that you can follow to help keep blood sugar in the normal range and reduce the risk of fat storage:

  1. Be obnoxiously picky. Ask to substitute or add items. Request your food to be cooked in butter, coconut oil or olive oil. It’s quite common now for people to have food allergies and other food sensitivities so many restaurants don’t have any problems doing this. 

  2. Stay away from fast-food chains. Choosing local restaurants will usually offer a larger menu most times with locally grown vegetables, locally caught seafood, and good cuts of meat. Many times I will choose a variety of foods from appetizer menus to make up a meal. Greek and Middle Eastern restaurants are very good options as they have a variety of meat skewers and salads. 

  3. Say no to bread on the table. 
Remove the temptation of simple carbs, these will quickly convert to sugar in the body and spike blood sugar.

  4. Hydrate. Have a couple of glasses of water before ordering your meal. This will ensure your 
hydrated and not mistaking dehydration for hunger. This will also help to reduce your appetite. 

  5. Choose items that are grilled, steamed, and or sautéed in olive oil. 
 Those are heart-healthy fats that provide high-quality energy and promote stable blood sugar.

  6. Stay away from sauces, dressing, dips. Most times these are loaded with sugar and designed to make you crave more.

  7. Ask for no starch and double vegetables. There is a Japanese restaurant that I really enjoy going, to when I order I choose the beef vegetable stir-fry with, no rice, extra beef, and extra vegetables. Many times my lunch partner will comment on how better mine looks than theirs ...And it is! 

  8. Tell the server that you have a gluten allergy. I find it’s the simplest way to find out the best selections on the menu. 

  9. If you MUST have dessert, ask for a bowl of berries with a small amount of cream …if you’re feeling fancy :-) 

  10. Eat before you go out. I usually have a small meal about one hour before I go out for dinner, that way I don’t make bad choices because I’m hungry.

I hope these tips help you to stay in control while still enjoying the finer things in life!

Here's to your success,

Shawn Wicks
"The Diabetic Fighter"
Nutrition Coach & Blood Sugar Control Specialist
Type 1 Diabetic

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