Eating Out With Diabetes

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Eating Out With Diabetes

Eating Out With Diabetes

Managing Diabetes
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Diabetes

Eating Out With Diabetes

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Being diagnosed with diabetes does not mean that you will be eating at home and preparing your meals every day. However, by planning ahead and ordering your food wisely, you can definitely offer yourself a pleasant dining experience even with diabetes. Watching the salt and reducing your portion size are some of the best tips you can use at restaurants. Here are some easy ways to eat smart while dining out.1,2

 

Do's

  • Avoid eating high amounts of fruits like watermelon, bananas, papaya, pineapple and figs since they cause a rapid increase in blood sugar3
  • Avoid processed grains such as white rice or white flour, breakfast cereals with whole grains and lots of sugar, white bread1
  • Avoid eating a lot of vegetables like beetroot, potatoes, pumpkin and corn since these foods can quickly increase your blood glucose3
  • Do not forget to reduce your intake of ketchup, packaged soups or gravies, salty snacks since too much salt increases risk of high blood pressure5
  • Avoid drinks like regular sodas, sweetened tea or coffee and energy drinks since these do not help you nutrition-wise1

 

Dont's

  • Prefer eating citrus fruits like oranges, lemons and limes and get part of your daily share of fiber and vitamin C2
  • Prefer eating whole grains, such as brown rice, oatmeal, millet or amaranth as well as items made with whole grains1
  • Go for a variety of colours with your vegetables, and include veggies like spinach, onions, brinjal, capsicum, cauliflower, cabbage in your diet1,3
  • Nuts such as almonds, walnuts serve to be a great replacement to your daily snacks, you can also sprinkle them on your salads or curd for added nutrition4
  • Prefer having water, unsweetened tea or coffee to avoid unnecessary intake of calories, sugar and salt1

 

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*This is for patient education purposes only. Please consult your doctor/healthcare practitioner before starting any diet, medication or exercise.

References

1.  Joslin Diabetes Center. Dining out with diabetes. Available from: http://www.joslin.org/info/dining_out_with_diabetes.html. As accessed on: 16/4/2018.
2. WebMD. Diabetes - Eating out. Available from: https://www.webmd.com/diabetes/eating-out. Last reviewed: 25/2/2018. As accessed on: 16/4/2018.
3. Centers for Disease Control and Prevention. Four Keys to Healthy Eating Out. Available from: https://www.cdc.gov/diabetes/prevention/pdf/handout_session10.pdf. As accessed on: 16/4/2018.
4. Mayoclinic. Diabetes nutrition: Eating out when you have diabetes. Available from: https://www.mayoclinic.org/diseases-conditions/diabetes/in-depth/diabetes-nutrition/art-20047665. Last updated: 14/10/2016. As accessed on: 16/4/2018.
5. University of Michigan. Diabetes: Dining out. Available from: http://www.med.umich.edu/1libr/MEND/Diabetes-TipsDiningOut.pdf. As accessed on: 16/4/2018.