Type 2 Diabetes: What to Order When You Dine Out

Managing your type 2 diabetes includes making healthy food choices when dining out. Here's a guide to help you make informed decisions:

Appetizers:

- Opt for grilled or baked options instead of fried.

- Choose vegetable-based appetizers like salads or hummus with whole-wheat pita chips.

Entrees:

- Select lean protein sources like grilled or baked chicken, fish, or tofu.

- Ask for sauces and dressings on the side to control the amount.

- Choose whole-wheat pasta or brown rice instead of white.

Seafood:

- Grilled or roasted fish is a great choice. Ask for it to be cooked without added butter or salt.

- Avoid fried seafood dishes or those with creamy sauces.

Vegetarian Dishes:

- Opt for grilled or baked vegetables, tofu, or beans as the main protein source.

- Avoid cheese-heavy or deep-fried vegetarian options.

Soups:

- Choose vegetable soups or broth-based soups. Avoid creamy or high-sodium soups.

- Opt for whole-wheat bread or a salad instead of crackers.

Sides and Salads:

- Request steamed vegetables or side salads with low-fat dressing.

- Choose fresh fruits over dried fruits or fruit salads with heavy syrups.

Desserts:

- Choose fruit-based desserts like berries or sorbet instead of sugary pastries or cakes.

- Opt for smaller portions or share desserts with your dining companions.

Beverages:

- Stick to water, unsweetened iced tea, or sparkling water.

- Limit sugary drinks like soda, juice, or alcohol, especially sweet cocktails.

Additional Tips:

- Ask about portion sizes and consider sharing meals to avoid overeating.

- Choose restaurants that offer healthier options, such as those with a focus on grilled or plant-based dishes.

- Don't be afraid to ask for special requests, such as no salt added or sauces on the side.

- Eat slowly and mindfully to better recognize when you're full.

Remember, dining out should be enjoyable and part of a balanced lifestyle. By making informed choices, you can enjoy meals away from home while staying on track with your type 2 diabetes management plan.