Eating Out
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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.
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1. 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.
2. 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.
3. Divine desserts
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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.
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4. 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.
5. 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.
6. 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.
7. 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.