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Diabetes and Eating Out

Amy Long Carrera, MS, RD, CNSC, CWCMS
Registered Dietitian Nutritionist | Shield HealthCare
06/30/11  8:41 PM PST

When eating out, it’s important to know how to make changes in your meal plan, in case the restaurant doesn’t have just what you want.

Here are some helpful tips on how to order:

  • If you don’t know what’s in a dish or don’t know the serving size, ask.
  • Eat slowly.
  • Ask for fish or meat broiled with no extra butter.
  • Order your baked potato plain, and then top it with a teaspoon of margarine or low-calorie sour cream and/or vegetables from the salad bar.
  • If you are on a low-salt meal plan, ask that no salt be added to your food.
  • Ask for sauces, gravy and salad dressings “on the side.” Try dipping your fork in the salad dressing, and then spear a piece of lettuce. Or add a teaspoon of dressing at a time to your salad. You’ll use less this way.
  • Order foods that are not breaded or fried because they add fat. If the food comes breaded, peel off the outer coating.
  • Ask for substitutions. Instead of French fries, request a double order of a vegetable. If you can’t get a substitute, just ask that the high-fat food be left off your plate.
  • Ask for low-calorie items, such as salad dressings, even if they’re not on the menu. Vinegar and a dash of oil or a squeeze of lemon are a better choice than high-fat dressings.
  • Limit alcohol, which adds calories but no nutrition to your meal.

Source: Shield HealthCare RD

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