The content in this article should not be taken as medical advice. Please consult with your healthcare provider regarding your individual health needs.
When it comes to keeping healthy glucose habits, dining out can sometimes feel intimidating. Whether grabbing fast food on the go or sitting down to a fancy meal at a nice restaurant, there are many factors that can impact your blood sugar. The good news is that with the right tools and strategies in place, you don't have to compromise your health goals to enjoy a meal out. See our top tips for mastering the menu on your next restaurant visit.
1. Dine like a detective and do your restaurant research
If you know in advance where you’ll be dining out, do a little research ahead of time. Pull up the restaurant’s menu online to see what kinds of options will support healthy blood sugar levels (learn more about what to look for below). Help yourself avoid impulse choices by having a game plan for your order.
Pro tip: Many quick-service and fast-food restaurants now feature nutrition information online to help you make healthier choices.
2. Practice mindful portion management
It’s no secret that restaurant portions are often larger than what we might eat at home, which can cause an unwanted spike in your blood glucose. Consider sharing an entree with a friend or ordering a few appetizers to share as your meal and satisfy your taste buds with different flavors.
You can also try requesting a smaller portion size to avoid overeating. If that’s not an option, ask your waiter for a box before your meal comes, and before you even dig in, put part of the meal in the box to enjoy later.
3. Stay carb-conscious
Restaurant meals (especially fast food) tend to have a high amount of carbohydrates, which can cause elevated blood sugar levels. Look for dishes with lean protein as the star (like chicken, fish, turkey, and tofu). Then balance it out with whole grains (like wild rice or quinoa) and plenty of vegetables.
Salads with lean protein are often a great choice, too, but beware of salad dressings loaded with sugar. Sauces can also be a source of hidden carbs. It doesn’t hurt to ask your waiter to check with the kitchen about ingredients if you’re concerned.
When it comes to choosing a drink to wash down your meal, stick to water, diet soda, diet lemonade, and unsweetened tea. Or try plain soda water with a lemon or lime garnish for a light and refreshing beverage.
4. Step toward a new end-of-meal ritual
In the spirit of creating new and healthier habits, consider replacing dessert with a leisurely stroll to avoid a post-meal glucose spike. This mindful end-of-meal transition can help you savor the satisfaction of a delicious meal while nurturing your body's needs. Even just a five-minute walk can help regulate blood sugar levels. Your body will thank you for the healthy choice, and your mind will relish the newfound ritual.
5. Enjoy the experience
It's important to accept that things won’t always go as planned when you eat out. Plans change, healthy options might not be available, and we won't always make the best choices. Don’t get discouraged; show yourself compassion and look forward to another opportunity to try again. Allow yourself to enjoy your dining experiences and be present with those around you—another component of a healthy lifestyle.
Curated & reviewed by: Alexa Stelzer
RDN, CDCES, CSPO
RDN, CDCES, CSPO
Alexa Stelzer is a Clinical Digital Specialist at Dexcom, with a background in clinical dietetics and program management.
