Dine Out... Without Stressing Out

Making restaurant meals a healthy part of your diabetes management.

Diabetes Care|Jun.02, 2023

Who doesn’t enjoy going out to eat in restaurants once in a while? Whether you’re grabbing lunch on the go, enjoying a Friday night takeaway or celebrating a special occasion with your loved ones, eating out is fun, convenient and also a good change in the daily hum of life. With a chronic condition like diabetes, however, it can get a little stressful, as restaurants may not always serve food that complies with your diet. An appropriate diet plan is key in the management of diabetes and for a healthy life, but having diabetes shouldn’t stop you from enjoying the little pleasures of life! Here’s something that can make eating out hassle-free for people with diabetes— the perfect trifecta of nutrition, medication and monitoring!


You don’t need to compromise on your diabetic diet plan when you are eating out at restaurants. With the right kind of diabetes meal planning, eating out can potentially be stress-free. Knowing the components on your plate is key to striking the right balance.

Plan Ahead 

Many restaurants offer a range of healthy options and most make their menus available online. Go through the restaurant’s menu ahead of time to ensure they serve food that you can eat without disrupting your prescribed diet. Another thing to check for is nutritional information. It is becoming increasingly common for restaurants to provide details of the nutritive value of the items they serve. Essentially, a good meal should consist of a fine balance of protein, carbs and fibre. Knowing the number of macronutrients you will be consuming will help you make an informed choice that is aligned with your diabetic diet plan. Make a table reservation beforehand and avoid visiting when the restaurant is busiest. If eating later than usual can’t be controlled, have a snack handy to prevent a drop in your blood sugar levels.

Divide and conquer

Stick to eating portions that are the same size as your meals at home, as opposed to the large portions that restaurants serve. Try out the ‘plate’ method- fill up half your plate with non-starchy vegetables, a quarter with lean protein and the final quarter with starch. You could share meals with a dining partner to control the amount you eat. When ordering only for yourself, try and pick the smallest meal size. For example— a lunch-sized entrée, a salad or an appetizer. Pack up and take the leftovers home, to avoid wasting or overeating. Focus on your meal, make sure you eat slow, chew well and enjoy the food without the screen.


If the restaurant’s regular menu doesn’t include foods that are compliant with your meal plan, request for healthier substitutes— foods that are good for people with diabetes. Go for roasted, grilled or steamed food options instead of deep-fried. Swap your French fries with a diabetic-friendly side salad. Opt whole-grain instead of the refined flour varieties in pastas, or a thin-crust pizza with more veggies on it.  Don’t hesitate to customize your order or include special instructions to the chef— it's just you staying committed to your treatment goals!

Whether you're eating at home or eating out, it is important to follow the nutrition guidelines established by your doctor or nutritionist.


Medication is a critical aspect of diabetes management. Plan your meals in a way that agrees with your medication schedule. Eating at the same time every day can help you maintain steady blood sugar levels— especially if you take diabetes pills or insulin shots. Talk to your physician about how to adjust the amount and/or timing of the insulin that you take.


Understanding what foods are good for people with diabetes, coupled with regular testing, is crucial in effective blood sugar management. Continuous glucose monitoring (CGM) devices that discreetly track glucose levels round the clock, can be of great help in managing your glucose levels. Advanced CGM sensors provide accurate, real-time readings of your blood sugar levels, map your glucose trends and patterns, and send you alerts if your levels are outside the normal range. These personalized insights give you a clear picture of how your food intake impacts these changes, which makes meal planning easier for you and allows you to enjoy your food in peace.

A balanced diet plan is essential for a healthy life, more so if you have a chronic health condition like diabetes. But managing a condition doesn’t mean you can’t live your life to the fullest, all you need to do is make a few tweaks. When it comes to a diet plan for people with diabetes, there’s a lot that MedTech can bring to the table— the ability to take charge of your health, to make better health decisions and to savour the experiences that life serves you. Being mindful with your nutrition, medication and monitoring can go a long way in stabilizing your blood sugar levels. With tech that supports this trifecta for diabetes meal planning, you can look forward to dining out without having to stress out… Bon Appetit!

Disclaimer: This publication/editorial/article is for information and awareness purposes and does not constitute or imply an endorsement, sponsorship or recommendation of any Products. Please consult your doctor/healthcare practitioner before starting any diet, medication or exercise.