Diabetes: Diabetes and Dining Out
Diabetes and Dining Out
Americans are eating out more than ever. When dining out it can be easy to eat more calories, carbohydrates, and fat than we usually do, as well as eat foods that are less healthy. Try these ideas for healthy dining out.
Dining Ideas
• No matter where you’re eating, practice eating smaller portions. Take half the meal home, split it with your friend, or order an appetizer as a main course.
• Pay attention to the descriptions on the menu. Items labeled deep-fried, pan-fried, basted, batter-dipped, breaded, creamy, crispy, scalloped, Alfredo, au gratin or in cream sauce are usually high in calories, unhealthy fats or sodium.
• Order alternatives to fries and onion rings. Try ordering a side salad, baked potato, side of steamed vegetables, or a cup of broth-based soup. Even if the menu doesn’t say you can substitute for a different side, try asking your server.
• Limit the sauces. There are lots of hidden calories in mayo, sour cream, salad dressing and other sauces. Go easy or remove them all together.
• You can eat a little less at noon to save for a special dinner later, but don’t skip meals. This can lead to overeating later in the day. It may help to eat a small snack, such as an apple, 30 minutes before your meal to help be in better control of your choices.
• Buffets and all-you-can-eat specials almost always lead to overeating.
• Go for the regular size. It may seem like a good “value” but there are lots of extra calories and fats in those super-sized portions.
Other Choices
• Drink water with your meal. Soda is a huge source of hidden calories. One 32-oz Big Gulp with regular cola packs about 425 calories, so one Big Gulp can quickly gulp up a big portion of your daily calorie intake. Try adding a little lemon to your water or ordering unsweetened iced tea.
• Avoid croissants, biscuits, potpies, quiches, and pastries. Pick whole-wheat or whole-grain buns, hard rolls, bread sticks (if not brushed with butter), or French bread.
• You can special order. Many menu items would be healthy if it weren't for the way they were prepared. Ask for your vegetables and main dishes to be served without the sauces. Ask for olive oil and vinegar for your salads or order the dressing "on the side" and spoon only a small amount on at a time. If your food is fried or cooked in oil or butter, ask to have it broiled or steamed instead.
• Take time to enjoy the meal and eat mindfully. Pay attention to what you eat and savor each bite. Chew your food thoroughly. Stop eating when you are satisfied, rather than when you are full.
• Don’t forget to count alcohol calories as part of your eating. That mixed drink or 2 to 3 glasses of wine add to the calories when eating out. Also consider the fact that alcohol can be a strong trigger to making poorer food choices and eating more than we planned.
What to Order When You’re Eating Out
| Better Choice | Go Easy On | |
Fast Food Fast food is part of our lives. By being mindful of what you order, you can end up with a fairly nutritious meal. |
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Pizza Pizza can be nutritious- it depends on toppings. Whole wheat crust and thin crust are better choices. |
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Deli Deli sandwiches are usually enough for two. Share with a friend or take half home if you can keep the other half refrigerated. Fill out your meal with a salad or broth-based soup. |
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Mexican Food The basics of Mexican food- beans, rice, tortillas- are quite healthy. Watch out for added fat in cheese, sour cream, and fried tortillas |
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Italian Based on vegetables and small portions of meat, Italian food can be an excellent low fat cuisine. Some restaurants offer whole grain pasta but it may not be listed on the menu. |
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Breakfast Eating a good breakfast, one that is moderate in calories and fat, can help you have more energy and keep you from overeating the rest of the day. |
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Coffee Houses Coffee shops have become a very popular breakfast option. Keep in mind that coffee drinks can easily pack several hundred calories, so choose carefully. |
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Salad Bar Most ladles of salad dressing are about 1 ounce- twice the amount of salad dressing in a serving |
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Vending Machines Always check the Nutrition Facts for the serving size. There may be several servings in one package |
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You can find the nutrition facts information for many restaurant items online.
If you have more questions please contact UW Health at one of the phone numbers listed below.
UW Health West Clinic Diabetes Nutrition 451 Junction Road Madison, WI 53717 (608) 263-7741 appointments (608) 265-7506 |
UW Health East Clinic Diabetes Nutrition 5249 East Terrace Drive Madison, WI 53718 (608) 265-7405 appointments (608) 265-0963 |
American Family Children’s Hospital, 1675 Highland Ave, Madison, WI 53792 Pediatric Specialty Clinics - Nutrition (608) 890-8298 or 263-6420 Appointments |
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The information provided should not be used during any medical emergency or for the diagnosis or treatment of any medical condition. A licensed physician should be consulted for diagnosis and treatment of any and all medical conditions. Call 911 for all medical emergencies. Any duplication or distribution of the information contained herein is strictly prohibited.
Last Updated: 07/24/2012
Copyright © 11/22/2011 University of Wisconsin Hospitals and Clinics Authority. All rights reserved. Produced by the Department of Nursing. HF#258
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