How To Eat Out If You Are Diabetic

Achieving a healthy, balanced diet is one of the most difficult challenges facing a diabetic. Type 1 and 2 diabetics must always be mindful of what they are putting in their mouths. For recently diagnosed diabetics, going out to dinner at restaurants poses another, more complicated problem. When dining out, diabetics must know the answers to two questions: What foods are okay to eat? What is the correct portion amount? These two questions are paramount to controlling one’s blood sugar levels. It is best for those newly diagnosed to map out a dietary plan with their physicians; however, straying away from the plan now and then is expected. Up until a few years ago, restaurants did not provide nutritional information for their dishes. However, with more restaurants garnering criticism over their lack of healthy food options, they are beginning to list the amount of calories, fat, carbohydrates, and etc. on their menus. This will allow diabetics as well as anyone who is concerned about his/her health to make conscientious decisions. Because of a bill passed in 2010, large restaurant chains are required to list nutritional information on menus and packages. Although this law places responsibility on every chain restaurant in America, smaller, locally owned restaurants are not required to list any nutritional information. For this reason, it is important to have a few guidelines for yourself before entering one of these restaurants. Arguably, breakfast is the trickiest meal of the day because if you do not choose carefully you could max out on your designated amount of carbohydrates for the day. Breakfast foods possess a plethora of carbs as well as saturated and trans fats. This combination could be detrimental to your glucose levels. Rather than ordering a regular waffle, choose the healthier alternative of a whole wheat waffle. The same goes for pancakes. White flour is less healthy for your heart than whole wheat. Go with wheat when in doubt. When ordering eggs ask for egg whites only, a typical order of eggs is accompanied by unhealthy fats. Choose turkey bacon instead of pork bacon. Turkey is a much leaner meat than pork. If you want to sweeten your oatmeal then add a few sprinkles of cinnamon. Cinnamon has been proven to help one’s body use insulin more strategically. Limit your intake of fruit during breakfast. Fruit is nutritious, but fruits possess a large number of carbs. You should only eat between 3-4 servings of fruit daily so keep this in mind throughout your day. Since you can stock up on low-carb vegetables and lean proteins, lunch is easier to navigate through.. A grilled chicken salad with beans sprinkled on top is the ideal lunch because it is comprised of protein, fiber, and low in carbs. Two tablespoons of olive oil shoud replace your choice of salad dressing. You can lower your risk of heart disease by using olive oil in moderation. Avoid red meat when deciding on what to eat for dinner. Fish is a great alternative to steak because it is another lean meat. Restrain yourself when it comes to complimentary bread baskets and stay away from spreads such as butter and jam. Sweet potato fries are a better choice than the usual order of fries. Try having a serving or two of vegetables during dinner. You will feel fuller longer because they are packed with fiber. It is a misconception that diabetics cannot have sweets; however, if you do plan on indulging then limit the other sources of sugar you eat during the day. Better yet, split a dessert with a friend. Diabetes is best managed with moderation. Knowing measurements is vital to portion control. Keep this in mind when considering how much of something you should be eating: a cup is about the size of your fist, your palm represents 3 ounces, and the tip of your thumb measures about 1 tablespoon. Keep in mind to eat around the same time every day. Your levels will be as stable as possible if you do this. It is important to test your levels before and after every meal using diabetic supplies. You can aim for a good range of levels with the help of your doctor. Dining out no longer has to pose a predicament for those with diabetes. With a clear understanding of food, portion control, and your goals, dining out can be stress free again.