Sharing a meal out with family or friends is a pleasurable way to socialize. Having diabetes doesn't have to reduce this enjoyment! You can dine out, entertain, picnic and celebrate the holidays…while eating a healthful diet.

Keeping diabetes under control involves making certain changes to your eating habits. Actually, most Americans would benefit from making these changes. You just have more motivation to do it because you have diabetes. You may need to watch the carbohydrates in your diet to help improve your blood sugar levels. You may have to reduce or change the ratio of fats in your diet to protect your heart. If you are overweight or obese, you may have to cut back on calories. Weight loss can greatly improve your sugar profile-as well as your general health!

All of this can be done in a social setting. Knowing the nutritional value and correct portion size of your favorite foods makes dining out easy. Planning ahead helps you avoid feeling frustrated or awkward in social situations and prevents you from making poor food choices.

Get to know food
When making decisions involving foods, you need to know what makes them good or not-so-good choices. The answer lies in whether they are high or low in carbohydrates, fat grams and calories. Basic diabetes education teaches that white meat chicken and fish are lower in fat than most red meats and that starchy vegetables need to be eaten in smaller amounts than non-starchy types.

But to eat out, you need to know more! Restaurants use words you don't use everyday, but which tell you a lot about the foods they serve. Dishes listed as "batter-fried," "crispy," "sautéed," "buttered," "parmagiana," "creamed" or "au gratin" are usually loaded with fat! Lower fat choices are listed as "roasted," "grilled," "broiled," "steamed" or "poached." Anything coated with breading or batter has extra carbohydrates and calories. The more you know, the better choices you can make! Ask your diabetes educator, read a book or learn from sites on the web. To find out how a particular restaurant prepares a dish, call ahead or ask your waiter.

Guesstimating when dining out
When you don't have a scale you can estimate food portions by comparing them to common objects. Clip out the chart at the bottom of this page and keep in your wallet or purse.

Eat the portion that's right for you
Restaurant portions tend to be much larger than what's acceptable for most food plans. For example, a portion of steak is just three ounces! But in most restaurants, the smallest steak you'll see on the menu is a nine-ounce filet. Twelve-ounce, 16-ounce and even larger steaks are common.

Here are some ways to cut restaurants portions down to size:

• Ask if pasta dishes or other entrées can be served in appetizer-size portions at a reduced price.
• Split one entrée with a friend. You may have to pay an extra plate charge-but that's better than buying two meals and eating food you don't need.
• Take half your meal home for the next day. Cut everything right down the middle before you start eating. Ask for a take-out container at the start of the meal, pack half of everything, and then enjoy your food.
• Avoid buffet and all-you-can-eat restaurants.

Make a good choice better
If you're going to a frequently visited restaurant, ask to take a menu home. Review it and note your options. You'll be less tempted to go for high-calorie entrees if you've decided in advance what to order.

If you are going to a new restaurant, call ahead. Tell them you have diabetes and ask if they accommodate special requests. Get an idea what kind of entrees they serve.

Ways to make a good meal better include:

• Ask that any dish be grilled, broiled or baked instead of fried.
• Have the chef prepare a dish without breading, even if that's the way it is listed on the menu.
• Request that salad dressings and sauces be served on the side.
• Ask to have the breadbasket removed. Or, if others at the table want it, move it closer to them. If you want bread, limit yourself to one piece.
• If you're having a grain or potato side dish, choose a non-starchy green vegetable to go with it. Skip corn, peas and lima beans because you'll be getting enough carbs in your grain dish. But feel free to substitute a starch veggie for the grain.
• Opt for fresh fruit desserts and pass on the whipped cream. Or, split a high-calorie dessert with someone else.

What about alcohol?
If you drink alcohol ask your diabetes educator where it fits into your food plan. General guidelines include:

• Not drinking on an empty stomach.
• Avoiding high carbohydrate drinks including drinks mixed with soda or juices.
• Drinking in moderation. (1 drink for women, 2 for men).

Drinking in moderation is healthier and it prevents you from engaging in uninhibited behavior like overeating. However, when planning to drink there is much more to consider including whether you are on insulin or certain oral medications and how controlled your blood glucose is. It is essential that you discuss drinking alcohol with your diabetes educator.

Preventing sugar lows
Restaurants can be unpredictable. If you take insulin or a time-sensitive oral medication, ask how long it will be until your order is served to prevent hypoglycemia. Even then, be careful! Your meal may be held up in the kitchen for reasons beyond your server's control. Sometimes it's better to wait till you actually see the food on the table!

Learn carbohydrate counting
Sometimes you might not want to make the perfect choice. You're at a picnic and want a second helping of potato salad. Thanksgiving is your favorite holiday and passing on the pumpkin pie is not an option. Fear not, you can have your pie and eat it too-without raising your blood sugar.
 

The secret is to learn carbohydrate counting. Using carbohydrate counting you can make substitutions that leave you satisfied without risking your health.

The more you know, the better you'll eat. Many people are frightened by a diabetes diagnosis, afraid of eating anything that tastes good. Unfortunately, health professionals who don't keep up with the latest recommendations of the American Diabetes Association may unreasonably limit your choices. So learn about food. Read up-to-date books and magazines like this one. Ask questions. It takes a bit of work in the beginning but once you understand what makes a food healthful and how much you should eat you'll find it easier to enjoy social occasions.

Ali Lasky MS, RD, CDN, CDE is a nutrition and health writer living in New York. As a registered dietitian and certified diabetes educator she has counseled patients on diabetes, cancer, weight and wellness issues. Her articles on healthful eating have been published nationally.

Diet tip:
To cut restaurant portions down to size, ask for a take-out container before you start eating. Pack half of everything, and then enjoy your meal.

Source: LifeScan: Diabetes Positive!

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