Are you someone with diabetes who often eats out and wants to make healthier choices? We’ve got you covered! Check out these simple tips and options for ordering at restaurants that are suitable for managing diabetes:
- Choose Grilled or Baked Proteins: When deciding on your main dish, opt for grilled or baked proteins such as chicken, fish, or lean cuts of meat. These cooking methods help minimize added fats and are healthier choices for your diabetes-friendly meal.
- Load Up on Non-Starchy Vegetables: Fill your plate with non-starchy vegetables like broccoli, spinach, or green beans. They are low in carbohydrates and high in fiber, making them excellent choices to help manage your blood sugar levels.
- Opt for Whole Grains: If available, select dishes that include whole grains like brown rice, quinoa, or whole wheat bread. Whole grains provide more fiber and nutrients compared to their refined counterparts, which can aid in better blood sugar control.
- Be Mindful of Sauces and Dressings: Ask for sauces and dressings on the side, allowing you to control the amount you use. Opt for lighter options like vinaigrettes or request them to be served in separate containers, so you can add them sparingly.
- Watch Portion Sizes: Restaurant servings can often be larger than necessary. Consider sharing a meal with a dining partner or ask for a takeout container at the beginning of the meal, so you can immediately portion out an appropriate size and save the rest for later.
- Stay Hydrated with Water: Choose water or unsweetened beverages as your go-to drink. They are the best options to keep you hydrated without adding extra sugar or calories.
- Enjoy Fresh Fruit for Dessert: If you’re craving something sweet, opt for fresh fruit as a healthier dessert choice. Berries, melons, or citrus fruits are naturally sweet and can satisfy your sweet tooth without causing a spike in your blood sugar.
Remember, making informed choices is key to maintaining a balanced and diabetes-friendly diet when dining out. By incorporating these tips, you can enjoy a delicious meal while keeping your diabetes management goals in mind.
