I am an romantic eater. When we ask my alloy the subject above, he only gives me the smile. we need await though my family as well as friends have been not in my shoes. So they only condescend me when we overeat. Give me a little tips. we am all ears! Juan Manuel
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Dining out is an occasional indulgence for some people. For other people, it is a way of life. Whatever the case for you, careful choices and moderate portions will help you make dining out part of a wise overall plan for your diabetes nutrition.
1. Research the menus and ask the waiter about recipes.
Many restaurants include information about the nutrition values of their entrees. When this resource is available to you, take advantage of it. Research food or meal options at those establishments to make the
healthiest choices possible.
2. Keep your helpings of food in check.
Diabetes nutrition is based on moderate portions, so keep portion sizes in check. Large portions are the norm at many restaurants. Always choose the smallest meal size if they offer you options. Share part of your meal with a dining partner or request a take-home container. Avoid "dangerous" places like all-you-can-eat buffets. Resist overeating will be surely hard with that many options. Small amounts of many different foods can obviously add up to a large calorie count.
3. Make substitutions.
Choose for example a diabetes-friendly side salad or a double order of vegetable, instead of fries. Do not settle for what comes with your meal or sandwich with the eyes closed.
4. Watch the "extras".
Keep in mind that the extras such as croutons, fried chips and bacon bits can undermine your diabetes nutrition goals by increasing the carb and calorie count. So watch the extras!
5. If possible, speak with the chef.
Food preparation is also worth to consider. Avoid fried and breaded food. Instead request that your food be roasted, grilled or broiled. Whenever necessary and possible, ask if the chef can use skinless chicken, whole-grain bread and low-cholesterol eggs.
6. Avoid high-calorie beverages.
Watch what you drink. Keep an eye on the continuously refilled soda glass. Each glass of sugar-sweetened soda adds hundreds of calories to your meal. Instead, drink water, diet soda, sparkling water, mineral water or unsweetened iced tea.
7. Refrain from overdrinking alcohol.
Alcohol is another crucial matter. Alcohol has its own caveats because it can worsen your diabetes. An occasional drink with a meal is fine, if your diabetes is under control and your doctor agrees. If you choose to drink alcohol, opt for light beer or dry wines, beverages with fewer calories and carbohydrates.
8. Save room for dessert.
Sweets are not necessarily off-limits. Just remember that sweets count as carbohydrates in your meal. Reduce the amount of other carbohydrates in your meal, if you would like dessert.
*** Bottom line: the point is to never forget the principles of diabetes nutrition, whether you are at home or dining out. Responsibly follow the nutrition guidelines set by your dietitian or doctor. If you do that and work together with them, you can afford the joy of eating out without setting your meal plan aside.
I think this web site below may may help you find plenty of resources if you are a diabetic like me.
One order from the child’s menu. Explain that you have diet needs. Most places will allow this. If not that, eat only 1/4 of the meal, and take the rest home. Always order a salad and eat that first with your dressing on the side. Choose healthier sides, like veggies, over potatoes and rice. Don’t order fried foods. Order unsweet tea, diet soda’s or water. Choose dishes that are cooked by grill, steam, or broiling, once more staying away from fried foods.
You can also put your fork down between bites to encourage longer chewing times. Eat slowly. And you will have to learn self control. No one but yourself can stop you from over eating or eating unhealthy. The choices are yours to make. You control this and would you really like for your family and friends to always be on your case about what you are eating? They also would like for eating out to be enjoyable. Best of luck to you.
I’m an emotional eater too. Try to replace eating with something else. I like to go to the mall, not necissarily to buy anything (sometimes, though!
), but just to walk around and look at things, be by myself. When dining out, try to make healthy choices: grilled instead of fried, whole grain pasta, go easy on the sauces. And tell your family to shut up when they patronize you!! It’s none of their business how you eat or what you eat, and that’s very mean of them to do. Maybe it would be best not to share any of your diet plans with them, so that they don’t have that "power" to scrutinize what you eat anymore.
The worst thing you could eat is "White Bread" ask for Wheat or Whole Grain if you can. Bring your Glucose Machine with you (So you check your blood sugar levels Very Important!!!!! ) if you go to a restaurant.
Maybe if you grab a bite at home before you go out to dinner you will feel less hungry. Say you take a milkshake or a granola bar, things that make you feel full, maybe when you get to the restaurant you will not be so anxious and therefore eat less. Also you could order a hughe salad from the menu, or try to go to restaurants with lots of healthy choices. I know it sounds easy, but it’s not, especially with all the temptations out there. Finally, think about your health, and your life, and the consequences of eating things you should not eat, is it worth it?
Take care and good luck!
heyy, well whats common in diabetics is if you take insulin its a steroid and it makes you gain weight so on top of dieting an exercise you have to watch over what you eat and what you can do if you dine out frequently is scan threw the menu and get what you want but maybe get a salad or water in stead of soda and just try to focus on good food that is healthy and it sounds easy but believe Ive been in your shoes many times and it will be hard at first but if you have a want for a better diet of better health you can do it while eating good food.what you can can do to help the emotional eating is get to the bottom of it and fix it. you can over come what ever life throws at you.
goodluck:)
Easy!!! If you love to go out and eat good foods simply eat half of whats on your plate and take the rest of it home. You can eat the rest the next day for lunch. Smaller portions will keep your blood sugar under control.
There are several things you can do. Ask for a to go box right off the bat and go ahead and put half of your food in the to go box so you don’t eat it all at one setting. If you do that a couple of times, you will probably get used to only eating half of your food and you won’t need to ask for one right away. You could also try to substitute part of the carbs. A salad instead of french fries and so on. In any kind of eating out situation you are going to be swamped with carbohydrates in your regular meal. Dessert and appetizers are really not a good idea when eating out. Also, watch out for the freebies. Don’t load up on chips at a Mexican place or bread at an Italian place and so on. And I think this should go without saying, but avoid buffets. It is hard enough to get an accurate carb count at Chili’s. A buffet is impossible.
I think that you should consider switching doctors. One who just smiles at you when you ask a question about taking care of your health is not helping you! You need a doctor who will work with you, and even nag you when you need to get back on track. For right now, insist that he send you to a diabetic education class. This will give you a lot of information, and most insurance companies will pay for the whole cost. They do this because healthy diabetics need less medical care, so it costs them less in the long run. In this sort of class, you will learn how to choose foods, and how to take care of your daily needs, and a nutritionist will help you come up with a meal plan.
Many places now will allow you to substitute a salad instead of fries. All sorts of people are on a diet, not just diabetics, and a tossed salad fits into a diet much better than fries do. Most salad dressings have oil in them, so you do need to account for that in your diet.
Learn which veggies have a lot of carbs in them. For instance, corn and peas and beans all have carbs, and you need to keep track of them. Green beans and spinach and broccoli don’t have any carbs, and are considered "free" foods. You can have as many of these items as you want! If you put butter or margarine or oil or dressing on them, though, you do have to count that as part of your fat allotment for the day.
Don’t get anything breaded or deep fried. Look for "broiled" or "grilled" as preparation methods. Order lean meats when possible. Cut off all visible fat. Remove the skin from chicken (this breaks my father’s heart, he loves chicken skin) if it’s not already skinless. Lean beef is OK to eat, you just want to avoid the fattier cuts.
Someone said to ask for a to-go box when you order. This is an excellent idea. Most restaurants put way too much food on a plate. For instance, the smallest steak at one of my favorite steakhouses is 8 ounces. That’s more meat than I’m supposed to eat in a day! The same restaurant serves up a wonderful baked potato, and they use huge potatoes. Each of their potatoes is about four times the amount of starch that I’m supposed to eat in one meal. So I eat all of the salad, half the steak, and a quarter of the potato when I eat at that restaurant, and take the rest home.
If I want a dessert, again, I only eat half of it at the restaurant. I eat desserts in restaurants on occasion because my husband really doesn’t care for sweets, and if I bake a cake or pie I’ll just end up eating most of it myself. As long as I keep my blood sugar under control, my doctor is OK with this.
Go to the library and check out the South Beach and Mediterranean diet books. These books will help you learn how to choose foods that are healthier for you. They aren’t specifically for diabetics, everyone can follow them.
There are diabetic support groups in some areas. The American Diabetic Association is one that is nation wide, and might have a group in your area.
Restaurants quite often have healthier options on their menus now. You can also substitute some healthier things when ordering. Say you go to a Waffle House or Denny’s or some other kind of sit down place that serves breakfast, try ordering egg substitutes instead of eggs or english muffins instead of biscuits or toast. Or order whole grain pancakes instead of regular ones. Burger joints… skip the fries and get a diet soda. This cuts a lot of calories and carbs from the meal. Say you are going to a nicer place and ordering a steak… get steamed veggies with it. There’s just soooo many different ways to cut down when eating out. I have diabetes and LOVE to eat out too. Also am an emotional eater. I have just learned to eat healthier things when I want to eat. Skim or 1% milk is better. Use Splenda instead of sugar. Low fat or fat free yogurts. Frozen yogurt instead of ice cream. Fresh or frozen fruits. Nuts instead of chips. Theres so many different ways to improve eating habits!!
Keep your focus on lean meats and vegetables. Avoid potatoes, breaded and fried stuff, tortillas, rice, and bread. Here are some good items to order:
Grilled chicken, steak or fish w/sauteed or grilled vegetables
Caesar salad w/chicken (ideally no croutons, light dressing)
Tuna salad over lettuce
Cup of chili or soup w/salad
(Italian) Grilled sausage & peppers
(Chinese) Shrimp w/snow peas or broccoli beef
(Mexican) Fajitas (skip the tortillas) w/whole beans
(Fast food) Kid’s meals w/fruit instead of fries
(Dessert) scoop of ice cream (no sauce) or cup of fruit