Following a Diabetes Diet Away From Home

If you have diabetes, you know that you have to maintain a carefully structured diet to keep blood sugar stable and prevent many of the complications associated with the disease. You may feel more in control of your diabetes at home because social occasions, such as eating in restaurants, at a friend’s house, or at a party or wedding present too many challenges.
But diabetes management doesn’t require you to spend your life as a recluse. You can enjoy getting together with friends and family, as long as you keep in mind a simple set of tips for sticking to your diabetes diet.

Your Diabetes Diet Needs

These diabetes management guidelines are important no matter what type of diabetes you have because controlling your blood sugar levels and eating healthy is important for all three types.

• Type 1 diabetes: People with type 1 diabetes must take insulin because their bodies no longer can produce this hormone, which helps cells convert blood glucose into energy. Eating smart helps limit the amount of insulin and other diabetes medications you must take.
• Type 2 diabetes: Resistance to insulin is usually due to poor diet or obesity. A healthy diet can help you lose weight and better control blood sugar levels, perhaps allowing you to limit the amount of diabetes drugs you take and avoid or delay the need to take insulin.
• Gestational diabetes: This type of diabetes occurs during pregnancy and often just for the length of the pregnancy. Eating smart can protect the baby’s health and keep mom from becoming more vulnerable to full-blown diabetes later on.

Your Diabetes Diet Away From Home

Stick to these strategies whenever you plan to eat out:

• Eat a small snack beforehand, so you’re less likely to overeat when you’re out.
• Limit your portion sizes. Split an entrée or sample small amounts of what you like on the buffet table. Don’t feel bad about taking leftovers home.
• Skip breaded or fried foods. Instead, eat foods that are baked, roasted, broiled, or grilled.
• Choose fish, poultry, or vegetarian dishes when possible.
• Avoid heavy sauces or condiments high in fat, such as full-fat salad dressings, tartar sauce, mayonnaise, and sour cream.
• Ask that salad dressing be served on the side.
• Pass up the basket of bread or rolls.
• Limit your alcohol intake to one serving.

Here are more tips for specific social events:
At a restaurant:

• Choose a restaurant with a varied menu that gives you lots of options.
• Check to see if the restaurant offers nutritional information about meals either online or at the location.
• Don’t be shy about asking for substitutions, such as vegetables or a side salad in place of French fries or a baked potato, even if that option isn't listed on the menu.
• Choose healthy desserts — fruit or low-fat frozen yogurt.

At a wedding or other celebration:

• Pick healthy foods, but save a little room on your plate for a small amount of a starchy or sweet favorite.
• Focus on the people around you rather than the food. Time spent in conversation is time not spent grazing at the buffet.
• Resist the urge to be jealous over what others are eating. You are eating for your own health and cannot compare your experience with theirs.
• If you overeat, don’t beat yourself up. Just get back on your diabetes diet the very next day.

At a friend’s house:

• Ask ahead about when you’ll be eating, so you can best time when to take any medications.
• Ask if you can bring a dish. That way you know you’ll have at least one healthy option available to you.

Following these tips can help you stay on your diabetes management plan while enjoying time spent with loved ones — an important part of a satisfying life.