Volume 7, Issue 4, Fall 2006

Dining out: Tips to make good food choices

Life can get busy, and there may not be the time or energy to make your own meals every day.

Dining out is a convenient alternative, but it poses special challenges.

• The portions are often too large.
• The amount and type of fat can be hard to figure out.
• If you are very hungry, you may be tempted to make poor choices or eat too much.

Can you still enjoy eating at restaurants and leave feeling good about what you ate? Yes. Just follow these tips:

• Plan ahead. Do not go to a restaurant hungry.
• Eat moderate portions.
• Share a meal.
• Ask for a to-go box when you are served and put half of the meal into it before you start eating.
• Ask for salad dressing, sour cream, sauces, butter and mayonnaise on the side.
• Substitute fruit or vegetables for potato chips or French fries.
• Choose foods that are broiled, baked, grilled or steamed.
• For dessert, try a scoop of frozen yogurt, sherbet, gelatin or fresh berries.
• Do not panic if you eat too much. Just get back on track.
• Limit alcohol. It can affect judgment and lead to overeating.

Other good food choice tips

• Be careful about sugar-free foods that have more than 20 calories per serving. Eating a lot of these foods may raise your blood glucose.
• Try to eat three to five servings of carrots, green and yellow beans, broccoli, cauliflower, lettuce, tomatoes and cucumbers every day. These non-starchy vegetables have vitamins, minerals and fiber but not much carbohydrate.
• Remember that low-fat on a food label does not mean it is low in carbohydrates or calories.
• High-fat meals tend to make your blood glucose stay up for a longer time.
• If you are pregnant, check with your dietitian about a meal plan that is right for you.

Related Resources

Heart-healthy dining out

Diabetes Condition Center

First published: 10/18/2006
Last updated: 10/25/2006

Reviewed by: Mary Frederick, RN, diabetes program manager, Allina Medical Clinic; Paul Kleeberg, MD, medical director, Allina.com

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