Eating Out with Diabetes: Tips for Making Healthy Choices

Tips and tricks for balancing blood sugars while eating out 

If you are trying to manage your blood sugars while eating out but are unsure where to start, you are not alone, and this blog post is for you! Eating out can feel daunting because there is so much out of our control (how a food may be cooked, what the portion size is, what balance is included in the meal, etc.), and when it comes to making healthier choices to support managing our blood sugars, it can feel overwhelming. 

In this blog post, we will discuss tips for diabetes and eating out so that you feel more confident making healthier choices when eating out of the house.  

Firstly, I want to mention that making healthier choices when eating out is not about perfection! If your meal isn’t “perfectly” balanced or portioned all the time, that is okay. These tips are meant to help guide you in looking for ways to incorporate some balance and mindfulness, when possible, while still enjoying your meal and balancing your blood sugars! 

Tip #1: Be mindful of balance and rough portion size 

Ensuring your meal is balanced is a foundational step in managing your blood sugars. Using the balanced plate model, we understand that roughly our plate should consist of ¼ plate carbohydrates (if possible, choosing a whole grain for higher fibre), ¼ plate protein, and ½ plate vegetables and fruit.  

Protein, healthy fats (such as olive oil, nuts and seeds, avocado, fatty fish, etc.), and fibre (from whole grains, legumes, and vegetables) are all helpful in slowing down the glycemic response, which is how quickly our blood sugars rise after a meal. Focusing on a balanced plate can ensure that we have all 3 of these components as part of our meal and in the appropriate portion size.  

To further help guide our portion sizes, we can also use our hands as comparisons. For carbohydrates like rice, pasta, breads, etc., aim for 1-2 fist sizes. For protein foods, aim for at least 1 palm size, and for vegetables, aim for 2 fist sizes.  

Tip #2: Substitute or swap part of the meal  

One of the challenges in eating out, depending on the restaurant, could be that the meal may not look like the balanced plate mentioned above. Many meals when eating out can have a higher portion of carbohydrates and very low fibre from vegetables or whole grains.  

One of the things we can do to balance out our meal is look for ways to substitute or swap out a part of that meal to look more like the balanced plate model.  

Some ways we can do this: 

• Look for options to select a side dish that may bring in some additional vegetables or protein like a side salad with olive oil vinaigrette, soup, or some roasted vegetables. 

• No side dish options? Look at the appetizers and split with a friend to compliment your main dish. Look for vegetable or protein rich appetizers like roasted Brussels sprouts, small salad, or a cheese platter.  

Tip #3: Supplement a meal if needed 

Depending on where you are eating, sometimes substituting or swapping part of the meal isn’t really an option. In this case, we can balance the meal by bringing part of the meal with us from home or buying from the grocery store/gas station.  

Some examples to balance your meals could be: 

• Bringing cut up raw vegetables with to add to a lunch or dinner on the road  

• Bringing fresh fruit to supplement a breakfast  

• Ensuring you have some trail mix, mixed nuts, cheese strings, or beef jerky on hand to balance out a snack on the road like may be higher carb like chips, pretzels, or crackers.  

• Buy a pre-made salad from the grocery store if you know a side salad won’t be available where you’re eating out.

Tip #4: Share with a buddy 

Often the portion size of meals can be larger than a typical portion size we may have at home. One thing we can do to be mindful of this is split an entrée meal with a friend or family member. This way we can still enjoy a tasty meal but be mindful of the portion size, especially if that meal is a higher-carb meal like pasta, pizza, or a sandwich/burger.  

For example: 

• Split a pasta dish and order a roasted vegetables to split on the side. 

• Order a pizza to share and balance out with a salad on the side.  

Tip #5: Be aware of timing 

This is often an overlooked tip and one I discuss with many of my clients. Something I hear so commonly is that when we are planning on eating out, especially if it’s a special occasion or a restaurant we really like, we may feel we need to “save up” our calories or space so that we can enjoy that meal.  

Now there is absolutely nothing wrong being excited about a certain meal or food, I do the same! Food is joy! However, the challenge we often face when intentionally eating less during the day or possibly skipping a meal to “save up” for a meal later in the day, is that our physical hunger tends to build up to a very intense place by the time we get to the restaurant. This often can result in a rushed eating experience and possibly eating a much larger portion size than what may typically satisfy us. It is also much more challenging to think through the tips mentioned above and practice mindfulness when our physical hunger is driving us to eat very quickly or potentially unbalanced, which may result in a larger blood sugar spike. 

Even if you are looking forward to a special meal or restaurant, your body still needs regular fuel throughout the day. Try to plan to eat every 3-5 hours throughout the day, focusing on balanced meals and snacks (carbs, protein, healthy fats, fibre) to balance your blood sugars. This can help keep your blood sugars from spiking or dropping too quickly before and after the meal, as well as make your meal out a lot more enjoyable because your hunger is not extremely intense. 

Looking for more information on eating with diabetes? Check out these blog posts below!