Eating Outside

What to Order When You Dine Out

Make the Right Menu Choices

Whether it’s dinner in a restaurant or lunch from the drive-thru, you can enjoy eating out with type 2 diabetes. The key is to choose nutritious dishes. That’s not always easy, because many meals made outside your kitchen are high in calories, fat, and carbs. You can stick with your diabetes meal plan if you ask the right questions and know what to look for on the menu.

Time It Right

Eating around the same time every day keeps your blood sugar steady. That’s important if you take insulin or medicine for your diabetes. Try to make a reservation at your usual mealtime. If you know you’ll have a late lunch or dinner, snack on a piece of fruit or bread, then skip that serving during your meal, so you don’t double up.

Do Some Prep Work

It’s easy to give in to temptation when you’re dining with friends, especially if your decisions feel rushed. Before you go, look up the restaurant’s menu online, and choose a dish that fits with your diabetes meal plan. You also can call ahead of time to ask questions and make requests. Some chefs will prepare a special meal.

Be Careful With Carbs

Your body needs carbs for energy, but too many at once can raise your blood sugar. To keep your levels steady, experts recommend 45 to 60 grams per meal. Many restaurant meals pack in much more. In fact, one baked potato or medium serving of fries delivers 60 grams. Keep an eye on your portions, and consider meals that are lower in carbs, like a spinach salad with grilled chicken.

Scan the Menu for Healthy Buzzwords

Grilled, steamed, poached, braised, and broiled: These cooking methods usually don’t add a lot of fat or calories. Skip the ones labeled creamy, breaded, crusted, crispy, and fried. Ask your server how a dish is prepared if it’s not clear on the menu.

Watch the Portions

Many restaurants give you enough for two meals in one serving. If you know this is the case, ask your server if a half-serving is an option, or ask for a take-home container and set aside half for a later meal as soon as your food arrives. 

Ask for Substitutions

A few swaps can make your meal healthier. Instead of french fries or hash browns, get a double order of a vegetable, such as a side salad, broccoli, or tomato slices.

Choose Wisely at the Salad Bar

This is a good place to fill up on nutritious vegetables. Pile your plate with low-carb picks, like leafy greens, broccoli, and bell peppers. Then add lean protein, such as grilled chicken or chickpeas.

Think About Your Drink

Sweetened beverages tack calories and carbs onto your meal. If you’re not a fan of unsweetened tea or coffee, have a glass of sparkling water with a squeeze of lemon or lime.