A Roadmap for Eating Out or Ordering In
If you’re managing prediabetes or diabetes, we have some ideas that can help you enjoy your time out and relax. Starting with a little planning and making a few simple choices, you can have a great meal out while staying on track with your health goals. Finding fresh, tasty options on a menu, making sure to order non-starchy veggies, choosing lean proteins, and being mindful of portions are key.
Tips for Eating Out
Eating out while managing diabetes can feel fun, flexible, and totally doable. With a few strategies, you can enjoy great food and still feel good about your choices.
- Try not to get too hungry before going out to eat. Eating balanced meals (and snacks if needed) during the day helps you avoid getting too hungry, which can make it easy to overeat.
- It’s important to remember that experiencing hunger is not a lack of willpower—your body will send you signs to eat more when you’re hungry.
- Peek at the menu ahead of time. Knowing your options before you go makes ordering the foods that work best for you easy and less stressful.
- Think about portions. Big servings at restaurants are common, so sharing a dish or boxing up part of your meal right away can help you enjoy your food now and later.
- Ask for what you need. If nothing on the menu fits your plan, ask if the kitchen can make a simple swap or prepare something lighter. Many chefs are happy to help. Most restaurants have easy, tasty ways to fit your meal plan. For example, ask for a side of veggies or a baked potato instead of French fries.
- Use the Diabetes Plate as your guide for eating a balanced meal.
- Feel confident around others. Friends and family may offer you food that doesn’t fit your plan or comment on your choices. Use a calm approach where you pause, ease the situation, and shift your focus back to what works for you.
- Look for ways to help foods fit into your eating plan. Here are some ideas:
- Pizza: Choose thin crust, veggie toppings, and light cheese. Enjoy a slice or two and save the rest. Pair your pizza slice with a side salad to help you feel fuller and get your non-starchy veggies at this meal.
- Pasta: Pick a smaller portion with a tomato‑based sauce and a lean protein choice. Order a side salad or a side of steamed veggies.
- Mexican: To keep the carbs and saturated fat lower, order grilled proteins like carne asada or pollo asado, vegetable fajitas without tortillas, or salads with grilled protein.
- Asian: Look for seafood, tofu, or veggie dishes and ask for steamed brown rice for your quality carb choice.
- Sandwich shops: Choose lean meats, lower fat cheeses, whole grain bread, mustard or oil and vinegar, and a variety of non-starchy vegetables. To cut down on carbs, many shops offer a salad version of their sandwiches.
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