| 1. Restaurants are not treats. | | | | 6. Fast Food Facts. |
| Remember that when you eat out, you are not | | | | You can still eat fast food if you are a diabetic. It |
| taking a break from your diet. Most Americans | | | | is easiest to know what you are going to order |
| eat out two times a week, and sometimes more. | | | | before you go to the counter or before you get |
| Since you are likely to eat out with some | | | | to the drive through window. This stops you from |
| frequency, don't use eating out as a time to take | | | | making unhealthy impulse purchases. |
| a break from your diet. | | | | Know that fast food meals can be up to and |
| 2. Eat on time. | | | | even above 1,000 calories. This means that if you |
| Even if you are eating out, try to schedule your | | | | choose to eat fast food, try to eat more |
| meals at roughly the same time as you normally | | | | vegetables at your other meals to help balance |
| eat. You want to keep your schedule fairly | | | | your diet. |
| steady so that you can maintain a regular blood | | | | Remember that simply choosing the chicken is not |
| glucose level. | | | | always the healthy answer. If the food is |
| 3. Watch your Portions. | | | | deep-fried, it is probably not healthy. Avoid |
| Most restaurants serve meals that are much | | | | breaded and fried foods, and instead choose for |
| larger than the average portion size. So, instead, | | | | skinless, grilled options. |
| try splitting your meal with your dining partner. Or | | | | 7. Healthy Choices. |
| simply divide your plate into two halves and eat | | | | Every diabetic has different dietary needs. Some |
| one half and take the other half home. Don't | | | | people need to have a low-calorie diet, and others |
| order food that is "all you can eat," "jumbo," or | | | | are more concerned about limiting glucose intake. |
| "grande." Stick to the "junior" or "small" sizes. You | | | | Make your decisions based on your dietary needs. |
| might even try ordering a healthy appetizer for | | | | If you need to limit your sodium intake, ask that |
| your dinner. | | | | your meal be prepared without adding salt. If you |
| 4. Order on the Side. | | | | are watching your calorie count, order your grilled |
| Get all of your sauces, dressings, and gravies | | | | chicken sandwich without the mayonnaise: use |
| served to you on the side. This way you can | | | | mustard or barbecue sauce to add some kick, |
| control how much you want to eat. Instead of | | | | and fresh vegetables to add flavour too. |
| pouring the dressing on your salad, try dipping | | | | 8. Know your Substitutes. |
| your fork in the dressing, and then spearing the | | | | All restaurants offer sugar-substitutes on the |
| lettuce. Add your sauces a little at a time. Refrain | | | | table. You can also always order a diet pop, which |
| from dipping your meal into the sauce, though: | | | | will have a lower sugar content. You can also |
| that will defeat the purpose of ordering the sauce | | | | often get fat-free salad dressings and other |
| on the side. | | | | healthy choices. Making intelligent choices at the |
| 5. Have it your way. | | | | restaurant begins with proper ordering, continues |
| If you aren't sure about the ingredients or | | | | with intelligent substitutions, and ends with healthy |
| preparation of an item on the menu, ask. Your | | | | portion control. Learning a little more about food |
| server will tell you the information you need to | | | | will help your dining experience be as positive and |
| know to make an informed and healthy choice. | | | | healthy as possible. If you want to learn more |
| Don't be afraid to modify a meal selection to | | | | about food, ask your dietitian to help explain the |
| make it suit your dietary needs. Instead of having | | | | food options, or check out each restaurant's |
| the fries, ask for a second vegetable side. Ask | | | | nutritional information (often available online) to |
| for your chicken to be grilled instead of fried. Most | | | | help you understand what you will be eating. |
| restaurants will be happy to accommodate you. | | | | |