Marci’s Diy Tips for Dining Out at Your Favorite Restaurants

By |2018-07-09T12:34:44+00:00Updated: October 5th, 2014|Diabetes Management, DIY Diabetes Articles|0 Comments

When you dine out, please continue to use your common sense. Make reasonable choices for continued success. Take a moment to consider all the foods that will have the most impact on your blood sugar and be moderate with them. Also, think heart health! Here are some suggestions:

Chinese Food

  • Shrimp, chicken, pork or beef with vegetables.
  • Do not get breaded or fried choices.
  • Ask for your food dry, with little sauce or get it steamed with the sauce on the side for dipping.
  • The sauce has hundreds of calories, lots of salt, sugar, fat, and cornstarch.
  • Get white rice (or brown when available) and don’t eat more than 2/3 cup (cooked).
  • Each 1/3 of a cup of cooked rice is about 80 calories and 4 teaspoons of sugar (and that is for steamed rice not fried!)
  • Eat the inside of the egg roll and watch all the extra sauces like duck sauce (sweet) and soy sauce (salty) that you add.
  • Have the soup, but only have a few fried noodles if you must.
  • Eat half the ice cream or a fortune cookie, if necessary.

Think: What is affecting my blood sugar from this meal?
Hint: Rice, sauces, noodles, egg roll wrapper, wonton wrappers and dessert.

Italian Food

  • If you have Parmesan veal, chicken or shrimp, do not get the cheese on top! This saves an easy 500 calories (500 calories x 7 days a week is the pound you will lose at the end of the week). Remember that excess weight effects glucose levels.
  • The cheese that restaurants use has a lot of sodium, fat and artery-clogging saturated fat.
  • You can also choose a dish that is not fried or soaked in butter or cream sauce, like a broiled piece of fish, etc. Heart disease is a common complication of diabetes.
  • Have your side dish of pasta and one roll, or forego the pasta and have a double order of vegetables. Have a salad with the vinaigrette on the side.
  • The soup has additional carbohydrates, so you need to decide how you want to “spend your carbohydrate budget.”
  • If your meal is large then bring some home, and wait until the next day to eat it!

Think: What is affecting my blood sugar from this meal?
Hint: Breading, bread, pasta, sauce, beans and dessert.

Mexican Food

  • Forego the nachos or share them with friends.
  • Try to limit cheese and/or fried dishes. After all, full-fat cheese is 100 calories per ounce with sodium and saturated fat that clogs your arteries.
  • Choose shrimp, vegetable or chicken fajitas.
  • Ask them to leave off the sour cream (saturated fat), and provide only one or two tortillas instead of 4 (then there is no temptation to overeat the carbs).
  • You may have guacamole, but not the sour cream, which is artery clogging! Instead of refried beans, ask for black beans.
  • The cheese, meat, avocado and sour cream have many, many calories.
  • The avocado (guacamole) is the healthiest of the choices – enjoy it without all the rest. You want to be heart healthy!

Think: What is affecting my blood sugar from this meal?
Hint: Nachos, tortillas, beans, chips and dessert.

Japanese Food

  • Sushi, or even better, sashimi (sushi without rice)
  • Steamed dumplings
  • Teriyaki dishes (sauce on the side)
  • Do not overuse the soy sauce or any sauces – remember that sauces carry the majority of fat, salt and/or sugar. In this case, soy sauce has about 1/2 of your daily sodium allowance in one tablespoon so please use the lower sodium soy sauce and use it sparingly.
  • Have a miso soup (salty) or a salad with your entrée
  • Japanese food is usually one of the better lower-calorie choices you can make, but watch the salt!

Think: What is affecting my blood sugar from this meal?
Hint: Rice, dumplings, teriyaki sauce, noodles and dessert.

Continental Cuisine

  • Always have a salad to fill up on.
  • If you have a piece of bread or a roll, do not eat your potato.
  • Order your protein with a double order of vegetables, and make sure they are not swimming in butter. Don’t be shy or ashamed to ask for it the way you want (or need) it.
  • Do not have dessert just for the sake of having it. After a full meal, you should not be hungry! Therefore, there is no need for dessert! Get out of that habit. Have coffee or a skim-milk latte instead (if you have some carbs left in your dinner budget).

Think: What is affecting my blood sugar from this meal?
Hint: Bread, potato, pasta, rice, corn, peas, beans, soups with beans or rice or noodles and dessert.

No votes yet.
Please wait...

About the Author:

Marci SloaneMarci Sloane, MS, RD, LD/N, CDE, is a registered and licensed dietitian/nutritionist and certified diabetes educator. She grew up in NYC where she graduated with a degree in Nutrition and Physiology from Teachers College at Columbia University. For over a decade, Marci managed a Diabetes and Nutrition Education Center at a multi-bed hospital in South Florida and has been counseling people on healthy eating, weight loss, and managing diseases and conditions such as: diabetes, pre-diabetes, healthy eating, heart disease, weight loss, high cholesterol, high triglycerides, hypertension, hypoglycemia and a host of other nutrition-related diseases. Marci is an American Diabetes Association Valor Award recipient and lectures frequently to the public and healthcare professionals. Marci was a featured panelist for the Sun-Sentinel's "Let's Take It Off" weight loss program, was highlighted in the Palm Beach Post: Meet Your Neighbor, "Woman's book on healthy eating uses humor as a key ingredient" and was a participant in their Diabetes Series in 2007. Marci Sloane is a member of the American Diabetes Association’s Health Professional Committee.

Leave A Comment

We use cookies to ensure that we give you the best experience on our website. If you continue to use this site we will assume that you are happy with it. OK