Eating Out

Eating out used to be a pleasure reserved for special occasions, but with so many restaurants to choose from, eating out has become an affordable social activity that the whole family can enjoy.

With sandwiches, fast food and takeaways readily available, we are consuming a lot more meals away from home.

What's in your meal?

We inevitably spend more money when we eat out than we would when preparing a meal at home, which usually means we have higher expectations. Consequently, restaurant food may contain more fats, sugars and salts to enhance the flavors.

Consuming a little extra fat, sugar and salt occasionally is not going to dramatically affect your diabetes management, but if you eat out more frequently you should pay more attention to your food choices to make sure you are still eating a healthy diet.

Strategies for healthy eating

When looking through the menu, be guided by the same principles that you would use at home. If you can't tell how the food is prepared from the description on the menu, don't be afraid to ask.

• Start by looking for the carbohydrate-based dishes such as pasta or risotto, which keep you feeling full for a long time, and keep your blood sugar more constant.
• Then consider the fat content. For instance:
  • Grilled, boiled, poached, steamed or stir-fried dishes are healthier choices than deep-fried or battered foods like fish and chips.
  • Tomato based sauces contain less fat than creamy or cheese sauces.
• Eat plenty of lightly cooked fresh vegetables and raw salads for the vitamins and minerals.
• Try being creative with some of the dishes on the menu. You could ask for:
  • A baked potato instead of chips or pasta.
  • Boiled new potatoes or a jacket potato instead of roast potatoes
  • Any accompanying sauce to be served on the side so that you can control the amount you eat.

Do watch out for portion sizes in restaurants - some are very large. You could ask for a smaller portion size, but if the restaurant cannot provide this, remember that you don't have to eat everything on your plate.

Divine desserts

Some sugar can be eaten as part of a healthy diet without having a harmful effect on blood glucose control. People who are not overweight can eat sugar provided that it doesn't account for more than 10% of the calories obtained from carbohydrates in a healthy, balanced diet. It is virtually impossible to avoid sugar completely as it occurs naturally in some foods, (although it is added to others). But you should try to cut down on sugary food and drink as these clearly affect weight control and the overall balance of your diet.

So what does this mean for dessert choices? You don't need to avoid sugar completely - a small amount won't ruin your control - but look out for dishes that are lower in sugar content and remember that fats in creamy dishes can cause weight gain.

Sugar occurs naturally in fruit, so less is usually added to fruit-based desserts. Fresh fruit and plain ice cream are still better options. But check on how desserts are prepared as even some fruit salads have sugar-rich syrup added.

Remember, the odd indulgence is fine, as long as it is occasional. So if you spot a really great dessert, why not share it? You can always ask for one serving with two spoons.

Managing diabetes when you’re eating out

The real problem with eating out is usually the timing. Evening dinners are generally eaten later in a restaurant than at home. If you control your diabetes with diet and exercise alone the timing is not so critical, but if you take insulin or tablets, it can be.

• Do test your levels and eat a small snack at your usual mealtime to keep your blood sugar steady, if you are going to be eating late.
• Don't skip a meal in anticipation of a feast. It could cause hypoglycemia and you are likely to arrive at the restaurant feeling very hungry, so you will probably eat far too much while you are out.
• Don't inject your insulin at home before you go out.

If your insulin should be injected 20-30 minutes before eating, you should delay your insulin, and inject as the food arrives, because things don't always go as planned and you don't want to worry about any last minute snags. For example:

• The restaurant may be very busy and you may not be seated immediately.
• Your meal might take a long time to arrive.
• If you are meeting up as a group, someone may be late.

Many people consider it quite normal to inject discreetly at the table. If that doesn't appeal, make a quick trip to the rest room.

If you take tablets to control diabetes, and a delay is causing you concern, you could always ask for some bread.

Enjoying a drink

Many adults enjoy a glass of wine or beer when they eat out. Moderate amounts of alcohol drunk just before, during or shortly after a meal should not affect your short-term diabetes control.

• Be aware that some low alcohol wines contain more sugar than ordinary ones, so stick to just a glass or two.
• Choose 'diet' or sugar free mixer drinks.

Remember to test

If you are the driver, remember to test your blood sugar levels before you set off for home.

After you have been out for an evening, you should always test your levels before you go to bed. If you have been dancing or walked any distance, you may find you need to eat a small snack, especially if you have been drinking. Keep a snack handy by your bedside, helping to avoid night time lows.

One of life's pleasures

With all that said, eating out with friends and family is one of life's great pleasures. If it's an occasional treat, just enjoy it. If it is becoming more regular, develop a healthy eating strategy. With a little knowledge, you can still enjoy eating out to the full.

 

Important Notice: Information provided is for general background purposes and is not intended as a substitute for medical diagnosis or treatment by a trained professional. You should always consult your physician about any health care questions you may have, especially before trying a new medication, diet, fitness program, or approach to health care issues.

DOC10337-Rev-A 03/07