Whether it’s hanging out with friends, a corporate meeting over lunch or enjoying a fast food meal with family over the weekends, dining out has become an integral part of our lives. It offers a high level of convenience, great change and wide range of choices. But is it healthy?
Eating out can be a challenge for people with Diabetes. Learning and indulging in healthy choices can surely make your ‘eating out’ a pleasurable and enjoyable experience.
Here are some tips which will help you while eating out:
- Do not leave for the restaurant on an empty stomach; you will end up eating more. Snack on fruits or few veggies before leaving home.
- Make sure you take your insulin dose or medicines on time before you have your food.
- In buffets, before starting to fill your plate, look for everything on the table and make a plan. Take tiny spoonfuls of different foods.
- Start your dinner with bowl of salad and bowl of soup. Avoid salad and soup which contains sweet corn and potatoes. Instead of that have plain soup, mix veg soup, sprout salad, vegetable salad, paneer salad.
- Make healthier choices. Go for the roasted, grilled, baked, steamed, broiled or stir fried items as they are generally low in fats and calories.
- Be a ‘Fat Detective’. While ordering the fast foods, pay special attention to fat content. High fat content food may increase blood sugar level above the range due to its high calorie contents.
- Be a Sugar Detective! many foods are hidden sources of sugar. Always keep in mind that avoid foods which contains sugar in it.
- Choose healthy options like instead of butter naan have plain wheat roti, instead of jeera rice have veg pulav, intstead of fried vegetables have grilled/ baked or low fat vegetables.
- Understand the portion sizes. The best way not to eat too much is to order less.
- Avoid ordering foods that are described as jumbo, large, giant, maharaja, supreme or deluxe. Choose a smallest size meal and Share with your dining partner. You can also prefer to have the extra food to be boxed at home.
- Use fat free or low fat dressings. Squeeze a lemon or dress your salad with flavoured vinegar.
- Avoid restaurants that allow you to eat as much as you want for one price.
- Eat slowly and relish your food. Eating quickly leads to overeating because you have consumed the food before your stomach registers the feeling of fullness.
- Remember to eat at your usual timings. If your lunch or dinner is going to be later than usual time then have some fruit or starch serving at usual meal time.
- At the end of the meal adding a cup of fruit would be an healthier option among desserts. Try out low calorie, fruit based desserts.
- Try to avoid drinks as it also contains many calories and sugar. If this is unavoidable try to have red wine as it is good for your heart too. But make sure you limit it to only 1 peg.
It’s actually easier than you think to make good choices when eating out. The several eating malls, restaurants or even school cafeteria today knows and understands their customers concern and consciousness to make healthy choices. So next time when you make a plan eating out be mindful of portion sizes, high fat contents.