Eating Out with DiabetesRestaurant Strategies

Eating out doesn't have to derail your blood sugar management. With some planning and smart choices, you can enjoy restaurant meals while keeping your glucose under control. Here's how to navigate menus, estimate portions, and make diabetes-friendly choices at any restaurant.

Before You Go

  • Check the menu online - Most restaurants post menus; decide in advance
  • Look for nutrition info - Chains often provide carb counts
  • Have a small snack - Don't arrive starving; you'll make better choices
  • Bring supplies - Meter, medications, snacks for lows
  • Consider timing - Don't let restaurant wait times delay meals too long

Smart Ordering Strategies

  • Ask questions - How is it prepared? What's in the sauce?
  • Request modifications - Dressing on the side, no croutons, extra vegetables
  • Choose cooking methods - Grilled, baked, steamed over fried, breaded
  • Control portions - Ask for half portions, or box half before eating
  • Substitute sides - Vegetables instead of fries or bread
  • Skip the bread basket - Or limit to one piece

Estimating Restaurant Portions

Restaurant portions are often 2-3 times normal serving sizes:

Food Typical Restaurant Recommended Strategy
Pasta 3-4 cups 1 cup Take most home
Rice 1.5-2 cups ½ cup Ask for half, or share
Steak 12-16 oz 4-6 oz Split or take home
Bread 3-4 slices 1 slice Limit or skip

Restaurant Types

American/Casual

Good choices:

  • Grilled chicken or fish
  • Salads with protein (dressing on side)
  • Steamed vegetables as sides
  • Bunless burgers with side salad

Watch out for: Fried foods, loaded potatoes, breaded items, sugary sauces

Mexican

Good choices:

  • Fajitas (without tortillas, or limit to 1-2)
  • Grilled fish or chicken
  • Salsa and guacamole (count chips carefully)
  • Taco salad bowl (skip the fried shell)

Watch out for: Chips and tortillas, refried beans, rice, chimichangas

Italian

Good choices:

  • Grilled chicken or fish entrées
  • Minestrone soup
  • Salad with olive oil and vinegar
  • Tomato-based sauces over cream-based

Watch out for: Large pasta portions, bread and breadsticks, cream sauces, fried appetizers

Asian/Chinese

Good choices:

  • Stir-fried vegetables with protein
  • Steamed dishes
  • Miso soup, hot and sour soup
  • Sashimi (raw fish without rice)

Watch out for: Fried rice, lo mein, sweet sauces (orange, sweet and sour), breaded items

Japanese

Good choices:

  • Sashimi
  • Edamame
  • Yakitori (grilled skewers)
  • Miso soup

Watch out for: Sushi rice (high carb), tempura, teriyaki sauces

Indian

Good choices:

  • Tandoori chicken or fish
  • Kebabs
  • Dal (lentils) in moderation
  • Raita (yogurt)

Watch out for: Naan bread, rice, creamy curries, fried samosas

Fast Food

Better choices:

  • Grilled chicken sandwiches (no bun or half bun)
  • Side salads
  • Grilled nuggets
  • Bunless burgers

Avoid: Fries, sugary drinks, breaded items, desserts

Beverage Choices

Good Choices Limit/Avoid
Water, sparkling water Regular soda (~40g carbs)
Unsweetened tea Sweet tea (~30g carbs)
Black coffee Fancy coffee drinks (~50g carbs)
Diet drinks Fruit juice (~30g carbs)
Light beer (if drinking) Mixed cocktails (~20-40g carbs)

Alcohol Considerations

  • Alcohol can cause delayed lows - Monitor blood sugar for hours after
  • Eat food with alcohol - Never drink on an empty stomach
  • Limit intake - 1 drink for women, 2 for men max
  • Best choices: Dry wine, light beer, spirits with sugar-free mixers
  • Check before bed - Have a snack if blood sugar is below 100

Handling Dessert

  • Skip it - Often the best choice
  • Share - Split with the table, just have a few bites
  • Fruit option - Fresh berries are lower carb
  • Coffee/tea - End with a warm beverage instead
  • Plan ahead - If you want dessert, reduce carbs at dinner

Chain Restaurant Tips

Many chains provide nutrition information:

  • Check websites or apps before going
  • Some have "lighter" or "fit" menus
  • Ask for a nutrition guide at the restaurant
  • Use apps like MyFitnessPal to look up items

Social Situations

  • Don't apologize for making healthy choices
  • Focus on conversation, not just food
  • Offer to pick the restaurant when possible
  • Eat slowly - Let the table pace you
  • It's okay to be different - Your health comes first

Quick Carb Estimates

Food Approximate Carbs
1 slice bread ~15g
½ cup rice ~20g
½ cup pasta ~20g
1 tortilla (6") ~15g
Baked potato (medium) ~35g
Side salad ~5g
Grilled vegetables ~10g
Remember: Eating out is part of life—enjoy it! One meal won't ruin your management. Make the best choices you can, but don't stress over perfection. If your blood sugar runs high after a restaurant meal, get back on track with your next meal.