Eating Out Guide

Eating out is a part of out lives, and there is no reason a diabetic need give up the pleasures of an occasional professionally-cooked meal on account of his disorder. But, like so many other things in a diabetic's life, eating out must also be done in moderation. That business meeting over lunch, that dinner at the party, or the occasional fast-food meal with the kids - these are meals that, even if you are diabetic, you sometimes cannot avoid. At the same time, you cannot ignore the demands of your disorder. The solution is to plan your eat-outs, to be choosy about what you eat and when you eat it.

If you eat out a lot, you need to find ways to follow your meal plan as much as possible. Pick a restaurant with a variety of choices to increase your chances of finding the foods you want. The Ground Rules of Good Nutrition:

Eat a variety of foods in moderate amounts.
Limit the amount of fat you eat.
Watch the amount of salt in the food you eat.
Here are a list of foods you can eat safely at a restaurant:

Appetizers

Tomato juice, unsweetened fruit juice.

Clear broth.

Raw (not marinated) vegetables such as celery or radishes; skip the dip.

Fresh fruit. Fresh, steamed seafood.

Eggs

Poached or boiled

Salads

Tossed vegetables, lettuce, sliced tomato, cucumber Cottage cheese
Salads with low-calorie dressing, lemon juice, or vinegar

The Main Course

Whole-grain rolls or tandoori rotis (without oil), Naans (unbuttered) or breads.

Plain rice or noodles.

Vegetables

Raw, stewed, steamed, boiled vegetables. Avoid those curries swimming in gravy or oil. Baked, boiled or steamed potatoes.

Meat, Poultry, Fish Roasted, baked, broiled, or grilled poultry, fish, or seafood.

Lean meats with the fat trimmed.

Dishes without gravy or sauce.

Desserts

Fresh fruit or fruit juice.

Fat-free or low-fat yogurt.

Ice cream (work with your doctor or dietitian to fit this into your meal plan).

Beverages

Coffee
Tea
Milk
Sugar-free soda

Not everyone with diabetes has the same meal plan or the same nutrition goals. For some, cutting calories is the most important challenge; others may need to avoid fat and sweets, and eat more fibrous foods. Talk to your doctor and dietitian about your own goals and your meal plan.
When eating out, ask for what you need, and balance your meals out with healthy meals at home. You can certainly enjoy yourself and take good care of your diabetes at the same time.