Let’s face it. Eating out at restaurants is convenient, fun, and the food almost always tastes good. However, those meals are full of calories, sugars, fat, and salt. All of which can wreak havoc with your diabetes.
Yet, it’s oh so hard to avoid restaurant meals and fast food.
It’s okay to give in on occasion, but you might want to consider making a few of these switches when you do for a healthier meal.
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#1 Switch Regular Soda for Tea
Soda contains a lot of sugar. You’ll save yourself both carbs and calories by switching to tea or water. If you absolutely can’t go without, then diet soda is better than regular. Just be aware that it will still have some sodium in it.
#2 Switch Starchy Veggies for Non-Starchy Veggies
Starches convert into sugar in the body, so you want to avoid eating a lot of starchy vegetables, such as potatoes. Instead of a side of mashed potatoes, consider steamed carrots or roasted broccoli. Most restaurants offer a variety of veggie sides that you can pick and choose from so this should be easy.
#3 Switch Out Dessert for Coffee
If the rest of your party is ordering dessert, fight the urge to join in by having an after dinner coffee or hot tea. This way you’ll have something to sip on while everyone eats and both drinks offer some extra health benefits. If you have to eat a little more, go with a side of fresh fruit or split a dessert with someone at the table.
#4 Switch Creamy Sauces for Clear Sauces
Creamy sauces and dressings contain extra calories from the milk fats used in them. For a lighter option, order a low-fat Italian dressing with a salad or au jus with a sandwich. You may also want to order the sauces on the side, so you can control how much to add.
#5 Switch an Appetizer with Soup or Salad
Many restaurant appetizers are deep fried and full of fat and calories. Start your meal with a side salad or some brothy soup. These are lower in calories and may help you fill up before you eat the main course. Soups, in particular, have been shown to reduce your calorie intake by as much as 20% at a meal.
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[expand title=”References“]
20 Clever Tips to Eat Healthy When Eating Out. URL Link. Accessed September 2nd, 2017.
Tips for Dining Out With Diabetes. URL Link. Accessed September 2nd, 2017.
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