Having diabetes can make eating out at a restaurant quite challenging. It can be hard to find foods that are diabetes-friendly, but increasingly Canadian restaurants are offering healthier food options. Here are some strategies you can follow to make eating out a healthful, not harmful, experience:
Choose foods in the appropriate amounts from the different food groups.
Resist the temptation to be “super-sized.”
Ask the wait staff how big the portions are. If the portions are large, try one of the following:
Share the serving with your dinner-mate
Eat half and take the other half home for your next day’s lunch
Order the “lunch” sized portion for your dinner
Order a kid’s sized serving.
Avoid “all you can eat” buffets.
When ordering a salad, ask for low-calorie dressings like oil and vinegar on the side so you can choose how much to put on.
Ask to see the nutritional information and look at the content of the various food choices you’re considering. Also, often restaurant menus have symbols to let you know what are healthier food choices.
Make sure the wait staff are paying attention when you order a “diet” soft drink.
Order baked, steamed, or broiled foods, tomato-based dishes, grilled chicken, or fish (non-battered).
For sandwiches, choose chicken, turkey, pastrami, or Black Forest ham. Ask for extra lettuce, tomatoes, or other vegetables to be added. If mayonnaise is being used, ask for light mayo and have them apply it to only one piece of bread. Choose a whole grain bun, pita, or wrap.
For dessert, order a piece of fruit or a fruit salad.
