Dining on restaurant food definitely has benefits. You don't have to spend time on meal preparation&mdash;and you don't have to do the dishes.
But eating out can also be a challenge when you are trying to eat healthy and manage diabetes. Fortunately, if you know what to look for, it doesn't have to be, according to Hope Warshaw,&nbsp;RD, CDCES, author of the <a target="_blank" href="http://www.netreturns.biz/healthinfo/bouncelink.aspx?shortcut=diabetes">American Diabetes Association</a>'s&nbsp;(ADA)&nbsp;Guide to Healthy Restaurant Eating, Fourth Edition. 
"Start by controlling portions," Warshaw says. "Then watch for ingredients and cooking methods that load on the fat and sodium. Be comfortable making special requests. These actions go a long way toward healthier eating away from home." 
Watch your portions
"If you can limit your portions, then&mdash;by virtue of eating less food&mdash;you're going to eat fewer calories, and less fat and sodium," Warshaw&nbsp;says. 
Look for ways to control portions before the food gets to the table, she suggests. If too much food is put in front of you, you're more likely to overeat. 
If you're in a sit-down restaurant, Warshaw and other experts recommend these strategies: 
<ul>
 <li>Split or share meals. One entr&eacute;e is often enough for two people. </li>
 <li>Consider non-entr&eacute;es. Be creative. Mix and match from the appetizers, soups, salads and side dishes to put together a healthier meal. </li>
 <li>Ask that complimentary starters, such as chips and salsa or bread and butter, not be delivered at the beginning of the meal. Or, if you're eating with a group, keep passing them to the other side of the table. </li>
 <li>Eat the same amount as you would at home. Take any leftovers home to eat later. </li>
</ul>
In a fast-food restaurant, try to:
<ul>
 <li>Share fries or chips. Half a serving should still satisfy your taste buds. </li>
 <li>Avoid the meal deals that offer more food for less money. </li>
 <li>Order the regular, small or junior size, instead of the king, jumbo or grande. </li>
 <li>Order small sandwiches, such as a 6-inch sub instead of a foot-long. </li>
</ul>
Limit salt and unhealthy fats
People with diabetes may also have an increased risk for heart disease. In fact, people with diabetes often have evidence of heart disease even before they're diagnosed with diabetes, according to&nbsp;Warshaw. 
Limiting sodium and unhealthy saturated fat in your diet can both protect your heart and help you manage your diabetes. 
So how can you limit the amount of saturated fat and sodium when you're eating out? Here are some tips from Warshaw and other experts:
<ul>
 <li>Choose a side salad or vegetables instead of fries. </li>
 <li>Get salad dressing, sauce or gravy on the side, and dip your fork in it before each bite rather than pouring it on. </li>
 <li>Order pizza with thin crust and lots of vegetables; go easy on cheese and meat. </li>
 <li>Ask that no salt be added to your food. </li>
 <li>Limit foods that are breaded or fried. </li>
 <li>If you're ordering meat on your sandwich, choose lean roast beef, turkey or chicken. </li>
 <li>Ask servers to leave off mayonnaise, and use mustard, lettuce, tomato and onion instead. </li>
 <li>Order a baked potato plain, and top it with a teaspoon of margarine or vegetables from the salad bar. </li>
 <li>Request your sandwich on whole-wheat bread rather than a croissant or focaccia. </li>
</ul>
"Eating healthy restaurant meals can be very satisfying and joyful," Warshaw says. "You also don't need to make ordering arduous or make the situation uncomfortable for people around you." Practicing portion control and simple substitutions can take you steps closer to enjoying healthier restaurant meals, she&nbsp;says. 
In addition, if you find a restaurant that gives you great options for healthy and delicious eating, be sure to let them know you like it. Positive feedback can encourage restaurants to create and maintain healthy meals. 
Reviewed 9/19/2024

Dining out when you have diabetes

Eating well is important when you have diabetes. Here are some tips for making sure you order healthy food when you eat restaurant meals.