Eating out when you have diabetes does not have to become challenging. There are several tips you can use to make dining out a pleasant experience. I have tried many different tactics, some work and some don’t. I will share only the good ones with you.
You know already how important it is to make healthy food choices. Healthy eating doesn’t have to mean boring and tasteless. You have a few options to consider, and they’re easy to implement.
When you have decided to have a meal out, there is some planning ahead you can do to have an enjoyable experience.
If possible, know the restaurant you will be dining in before you leave home. This is a great opportunity to scan the menu online and decide your choices.
Once you have scanned the menu, you have some decisions to make.
How hungry are you? Should you have an appetizer before you leave home? Eating a snack before you leave home will minimize how hungry you are when ordering your food at the restaurant.
You should have health friendly snacks in your food cabinets.
Some ideas are:
- Shrimp Cocktail. See recipe at the end of this article.
- Baked Parmesan cheese chips and salsa with cup of any raw vegetable or cup of sliced cucumbers.
- Handful of pistachio nuts.
- Plain yogurt and fresh or frozen fruit
Keep a few healthy snacks in your food cabinet.
Making smart choices at the restaurant
- Look for whole grains like brown rice, whole wheat pasta or quinoa.
- Opt for lean protein, chicken, seafood, beef. Tofu if you care for it.
- Scan the menu for buzzwords. Grilled, steamed, broiled or braised. Skip fried or breaded. Ask your server if not clear.
- If you love vegetables, prioritize those that are non-starchy. Corn, white potatoes and peas, as well as butternut squash, are four main types.
- Because of hidden sugars, you should ask for sauces and dressings on the side so you can control the amount eaten. Some diabetics use lemon juice and olive oil. I am not one of them.
- Watch your portions. Most restaurants give you enough food for two meals. Consider sharing a meal, asking for a lunch portion, taking home a container, or pairing an appetizer with a healthy soup.
- Don’t be shy about asking for what you want and need. Instead of french fries, ask for a double order of vegetables, side salad or tomato slices. When I have a hamburger, I ask for everything and hold the bun. I substitute lettuce wrap in place of bread.. I don’t miss the bread. I also pacify myself with blue cheese on my burger.
- Say hydrated. Drink water, unsweeten tea or sparkling water. You can carry packets of stevia with you as a beverage sweetener as well. Enjoy coffee with cream.
- Deserts. Choose your deserts wisely. If you can’t resist the chocolate cake, consider sharing it with someone. Most times, two or three bites are enough to satisfy you. Try this, cut back on carbs during your meal. Pass on the bread basket, and hold the side of potatoes. Choose a desert with fruit and lots of whipped cream.
More tips…
Drink plenty of water before you order your food.
If you must eat bread, do so after you have eaten your vegetables and protein. Remember to consume sour dough bread. It is made with a bacteria that supports some diabetics.
Pair protein with bread or any food high in carbohydrate. Don’t be caught eating naked carbs. The protein will prevent your blood sugar from spiking when eating carbohydrates.
Other than water drink kombucha with your meal. There are several studies that indicate kombucha decrease your blood sugar after drinking a cup a day for 4 weeks. Buy it at the market or make your own. Recipe at the end of this article.
Eat slowly. After each mouthful, put your fork down. Chew, swallow and chat.
Enjoy your dining out experience knowing you have made sound choices for yourself.
You should check your glucose an hour or two after your meal if you have a continuous glucose monitor. Take a walk after your meal if necessary.
If you enjoyed this article consider passing it on to a friend.
Shrimp Cocktail
If you like shrimp, having cooked shrimp in your freezer for a quick shrimp cocktail is ideal for you alone or with a partner.
Cocktail sauce.
Ingredients
½ cup ketchup
2 Tablespoons horseradish
Worcestershire sauce to tasteless
1 lemon
Tabasco or hot sauce to taste
Directions
- In a small bowl, combine ketchup, horseradish, a dash of Worcestershire, a teaspoon of lemon juice, and a dash of Tabasco/hot sauce. Chill and serve with shrimp and lemon.
- Use sugar-free ketchup. If it is distasteful, try a drop or stevia.
Kombucha
Supplies: SCOBY, gallon glass jug, large pot, measuring cup, and 4 tea bags (black tea.)
Directions
Heat (1) gallon of clean water, add (1) cup sugar, 4 tea bags. Let dissolve and mix well.
After tea cools pour into the gallon jug and add SCOBY with its liquid. Secure a cheese cloth or towel around the top and place jug in a dark closet for 7 days. Remove for closet, remove SCOBY. You should now have two. One to share. Screw the top on the gallon jug and refrigerate. Drink, repeat the process.
What is kombucha: Kombucha is an ancient food dating back to as early as 220 B.C. It is a fermented drink made with tea, sugar, bacteria and yeast.
SCOBY stands for “symbiotic culture of bacteria and yeast.”
It’s a fermentation
starter used in the preparation of kombucha, a sour food and beverage. You can buy your SCOBY at Amazon or your local health market.
Resources:
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