Inspiration And Expert Advice: Expert Columns
Eating Out with Diabetes
By Lara Rondinelli RD, LDN, CDE
Americans are eating out more than ever before. Even when people have good intentions of cooking more at home, situations arise when they have no choice but to eat a meal at a restaurant or fast food chain. People with diabetes often tell me, “I have no idea what to order when I eat out. I feel like I can not eat healthy when I go out.” Although eating out does create some challenges, with simple planning, people with diabetes can make healthy choices that fit into their meal plan.
Here are some key tips to remember when eating out:
- Eating out at a restaurant is no longer a special occasion for Americans. This means you should not “treat” yourself every time you go out to eat. This can lead to elevated blood sugar levels, weight gain, and high cholesterol levels over time.
- Have a plan of attack before you get there. You should think of what healthy options the restaurant offers before you go and plan what healthy meal you will order. For example, you may decide beforehand that you are going to get a grilled chicken sandwich with mustard and a side salad at a fast food restaurant. Keep in mind that one challenge that you will have to face is the smell of the French fries when you walk through the door. Tell yourself beforehand that no matter how tempted you are - once you get to the restaurant, you are going to stick with your plan.
- Keep in mind that portion sizes at restaurants have grown to abnormally large amounts and this is not the portion you should be eating. Often the portion of a restaurant meal is 2-3 times the amount you should be eating. If you find it hard to control your eating, split an entrée with a friend or ask for half of it to be wrapped to go right when you get it.
Here are a few healthier choices at fast food restaurants and sandwich shops. Keep in mind that most of these meals are high in sodium and should be eaten with caution for those following a low-sodium diet for high blood pressure or any other condition.
McDonald’s
Asian Chicken Salad with reduced-fat sesame ginger dressing; apple dippers (without caramel sauce) = 415 calories, 45 grams total carbohydrate
Wendy’s
Large chili; spring mix salad with house vinaigrette dressing (1/2 packet) = 600 calories, 49 grams total carbohydrate
Boston Market
¼ white meat chicken without skin or wing; steamed vegetables; mashed potatoes with gravy = 395 calories, 25 grams total carbohydrate
Panera Bread
Smoked turkey sandwich; apple = 520 calories, 61 grams total carbohydrate
Subway
6-inch roast beef sub sandwich; veggie delight salad with fat-free Italian dressing = 334 calories, 52 grams total carbohydrate
The above meals can taste great and are lower in fat, calories, and carbs than many other choices. Stayed tuned next month for healthy eating at restaurants such as Mexican, Chinese, and Italian cuisine.
This sandwich can be made in a flash and tastes just like one you would order out.
Smokin’ Turkey Sandwich
Makes: 4 servings
Serving Size: 1 sandwich
¼ cup light mayonnaise
2 teaspoons canned chipotle peppers packed in adobe sauce
1 garlic clove, sliced
8 1-ounce sliced Italian-style bread, lightly toasted
8 ounces thinly sliced, oven roasted deli turkey
2 ounces shredded reduced-fat Mexican cheese
1 medium onion, thinly sliced
2 cups mixed field greens
1. Blend the first 3 ingredients in a blender or food processor until smooth.
2. Spread 1-tablespoon mayonnaise mixture onto 1 slice of bread. Add 2 ounces turkey breast, ½ ounce cheese, onion, and lettuce. Top with another slice of bread.
3. Repeat procedure for remaining 3 sandwiches
Nutrition Information: 334 Calories, 12g Total Fat, 4g Saturated Fat, 41mg Cholesterol, 1078 mg Sodium, 36g Total Carbohydrate, 3g Dietary Fiber, 6g Sugars, 22g Protein
Copyright © American Diabetes Association from Healthy Calendar Diabetic Cooking. Reprinted with permission from The American Diabetes Association. To order this book, please call 1-800-232-6733 or order online at http://store.diabetes.org/.