Eating Out
Restaurants are notorious for serving up heaping helpings well beyond a single serving size. To keep your intake under control, you can split an entrée, order off the appetizer menu, or simply eat half and take half home. In some restaurants, you may be able to order a child-size portion (but even some children's menu items may be larger than a single serving).
Choosing a Restaurant
When planning a meal out, don't set yourself up for failure. Choose a place that you know offers some food choices that will fit in to your meal plan. Many national restaurant chains, particularly fast-food establishments, will provide nutritional and serving size information on menu items upon request. Ask your server, or look online.
If you must meet at the local greasy spoon — the one that considers lard a food group — fill up on a healthy meal at home first. If you're on the road or in unfamiliar territory, don't be afraid to phone first or ask to see a menu at the door before committing to a restaurant choice. Ask questions about ingredients and preparation method. Explain that you're on a special diet. Some establishments may offer to prepare a dish in an alternate way (e.g., steaming instead of frying it) that isn't on the regular menu to keep your patronage.
Smart Ordering
Stay away from the breadbasket, chips and salsa, or other complimentary snacks if you're fond of munching mindlessly. Look for low-carb appetizers on the menu such as antipasto platters, shrimp remoulade, and smoked salmon. Cut green veggies with a low-carb dip are also a good option.
Alert
If you take a before-meal insulin injection, it's a good idea to wait until the food actually arrives at the table to administer the shot to avoid a blood sugar low. Even if you have the timing down to a science, you never know when slow service or a sudden rush in the kitchen can delay your meal.
Because soda is often dispensed from a fountain at restaurants and bars, it isn't unusual for servers to accidentally substitute regular soda for diet or sugar-free versions. When ordering a diet drink, emphasize the diet. If you're comfortable with doing so, tell your server you have diabetes — wait staff will usually be more mindful of ensuring your order is right if they know your health is at stake. And if you're dining with a large group and are concerned about “look alike” orders being confused with yours, ask for a slice of lemon or lime as a garnish to set your drink apart.
Request that all condiments are served on the side so your food isn't swimming in sauce, and don't be afraid to request reasonable substitutions. If you have a taste for the steak dinner but the stuffed baked potato will be carb overload, ask to swap it for a double serving of the salad or veggies instead.
