Staying Healthy When Eating Out As A Diabetic

003Most of us on a diet are so afraid of eating out, basically because of the myth that we cannot control what we eat when we eat out. Unlike preparing food at home, dining out involves eating foods that have been prepared by others, thereby we do not know how many calories can be found in a single serving. Moreover, people who eat out tend to overdo it, especially if they are not smart about their food choices.

But then, eating out is a lot simpler than cooking at home, and a lot of people all over the world eat out around five times a week. There is nothing wrong with eating out, as long as you still stay in control with your diet. Hence, here are five tips to remember when you are dining out with family and friends:

  • Watch out for high-calorie foods in the menu. A simple way to know whether something has high calorie content is to look at its description. Fortunately, a lot of restaurants offer descriptions of their meals, and anything creamy, fried, breaded, smothered, or crispy should serve as red flags for you. The very fact that these foods were cooked with lots of oil should already signal that you should stay away from them. You can opt for foods that have been broiled, grilled, or steamed instead.
  • Take out the other half. Sometimes, it is hard to tell whether we are already full or not. As long as there is food in front of us, we tend to keep on eating until it’s gone, especially if we are having a nice conversation with someone. If the restaurant you are eating in serves quite a large portion of food good enough for two, it is best to order the waiter at the beginning of the meal to divide your meal into two and just box the other half for a to-go. At least you still have some food for the next day.
  • Eat slowly. When you eat too fast, you also tend to eat too much. Slow down and give your brain some time to realize that you are full already. On average, the brain only realizes that the body is full after 20 minutes. Enjoy a leisurely meal and try not to talk when your mouth is full.
  • Make changes in the menu. Oftentimes, restaurants already have set meals for us to choose from, complete with an entrée, appetizer, and sides. Do not be afraid to ask the waiter to mix and match these things for you. For example, instead of selecting that meal with mashed potato and gravy as a side dish, why not ask the server to replace it with steamed vegetables? Most restaurants offer such choices for those who are opting to eat healthy.
  • Watch what you drink. We usually tend to think much about the calories of what we eat that we forget that our drinks may also contain a lot of calories. For example, a simple iced tea can contain 250 calories. To be on the safe side, order your drinks with water. You can have an occasional glass of red wine on the side, which contains only 150 calories.

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About Mathea

Mathea Ford, RD/LD, is the owner of Healthy Diet Menus For You, LLC. She has over 22 books on Amazon, check out her work at


  1. low carbs, low sugar diet. well, you can subtitute silmpe carbs (white rice, white bread) to complex carbs, like wholegrain products. silmpe carbs are easier to digest and are easier converted into glucose which is the balme for high blood sugar levels. complex carbs, on the other hand, takes a while to digest. they are bulk stimulants and serves as the broom for your intestines, sweeping away toxins and bad substances. in low sugar, you can substitute equal or other low calorie sweeteners.

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