We eat out because it's easy, it's quick, and it's fun. But is it healthy? For type II diabetics,
if you only eating out once a month, there is no need to worry about
what you eat, but if it is 2 or 3 times a week, making good choices of
foods is critical to your nutrition as well as blood sugar. Food in the
restaurants contain more salt, saturated fat and I tend to eat more than
we would at home.
Here are some tips on avoiding the traps when dining out:
1. Do not go out with an empty stomach
Eat
a light healthy breakfast and lunch before you go. This will take the
edge off your appetite and you will be less likely to over-eat.
2 Start with bread:
Ask the server if they have whole grain bread, because it will be digested slowly and gradually turned into glucose in your bloodstream. Also bread makes you feel full and you will be less likely to over-eat.
3. Drinks:
Water
is the best choice in dining out. Most restaurants today offer free
cool water for all customers, if not you can still ask for it. If you
really want to drink, limiting yourself to 1-2 glasses of alcohol.
4. Remember that your meals should contain carbohydrates, proteins and vegetables:
Pick foods from menus that give you all three of the above components.
5. Eat slowly:
Take
time to enjoy your foods and talk to your friends, eating slowly will
help you stomach digest foods more slowly, resulting in glucose entering
the bloodstream more slowly giving time for insulin to do it's job.
6. Order your food slowly:
Do not order all your foods at once. Otherwise, you will be likely to over-eat
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