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Eating out with Diabetes
by Cynthia York-Camden MS, RD, LDN and Natalie de Mello RD, LDN, CDE
Dining with friends and family is something many of Americans look forward to everyday. Having diabetes doesn’t mean you can’t eat in your favorite restaurants. If you have diabetes, using some guidelines for eating out can help you to meet your goals of keeping your blood sugar on target and staying healthy.
Guidelines for dining out success:
§ Start out with a positive attitude: Envision yourself having a wonderful time and also eating healthy. Being positive is a very important part of your success. Believe that you can eat out without blowing your diet. Start by making one or two small changes to improve your confidence level and then focus on these to build your success.
§ Do your homework: Check online or call ahead to ask questions about the menu. Deciding what to eat before you arrive will help to prevent last minute temptations. Pick a restaurant with foods you enjoy. If you can’t get information ahead, plan some possible food options in your head before you arrive to prevent hasty choices.
§ Speak up: Talk to your server right away and don’t be afraid to ask about portions size, cooking methods and ingredients (such as salt, fat and added sugar). Request food be broiled, steamed or baked with out extra fat and salt. Ask for salad dressings or sauces to be served on the side. Ask for fresh fruit, vegetables or lower fat foods even if they are not listed on the menu. You may be surprised to find what you can get when you ask! For example most entrees can be ordered with vegetables instead of a potato or rice.
§ Know your meal plan: Whether you use the plate method, pyramid, exchanges, calorie or carbohydrate counting, it will help to have your meal plan on hand. Try to eat the same portions that you would at home. Use strategies such as skipping the bread or starch, splitting a dinner, asking for a doggie bag, or asking for substitutions to help fit your meal into your plan. You can estimate portions by using your hand as a portion guide:
o one clenched fist=8 ounce fluid or 1 cup,
o one hand cupped= ½ cup,
o palm of women’s hand=3 ounces meat or fish,
o two thumbs together=2 tablespoon,
o tip of thumb=1 teaspoon.
§ Monitor your blood sugar: Be sure to monitor your blood sugar to see how well you did. If you are off target write down how you can change this next time you eat out. A walk after your meal can also help to burn extra calories and control blood sugar.
This article exerpted from an article originally published in the Heartland Newszine at http://www.heartlandwomen.com/ Visit thier site for more information about how to subscribe to this great southern Illinois newspaper.
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