Nutrition: You Are What You Eat

Restaurant tips for managing diabetes.



Hello beautiful!

I know EXACTLY what it feels like to sit down and stare at that menu, wondering how you’re going to pick a meal that is blood-sugar friendly but still delicious when you’re eating at restaurants with your friends and family.

Honestly, it trips a lot of people up because we think since it’s a special occasion to eat out, maybe we can treat ourselves and just start fresh tomorrow.

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But putting your body on a blood sugar rollercoaster is never worth those few minutes of enjoyment.

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Trust me.

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So here are a few quick reminders if you’re eating out this week. (PRO TIP: Save this email for future reference too!)

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Tips for Ordering at a Restaurant When You Have Diabetes

#1. Plan ahead. Welcome to our modern world. You can look up the menu ahead of time online and give thought to what you want to order.

Choose a few options that are appropriate. That way, you can decide when you get there what you’re in the mood for, and if something isn’t available that day, you’ll already have a backup plan.

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#2. Look for meals that contain whole foods. For example, a chicken breast with a side of vegetables is more blood-sugar friendly than a plate of pasta, which is mostly carbs and a little protein.
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#3. Ask for a go-box as soon as you get your food. Most restaurant portions are much larger than what we’d eat if we were preparing our own food at home.

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Take a good look at your plate and ask yourself if it’s comparable to what you’d eat if you weren’t at a restaurant.

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Then, remove the food that you want to save for a later meal and add it to your to-go box. It’s easier to do this before you start eating because it can sometimes take us a while to feel fullness cues.

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As long as the food is in front of us, we continue picking away at it even if we DO feel full.

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#4. Don’t be afraid to ask for substitutions. Getting a salad instead of fries, opting out of a bun, or asking for grilled meat instead of fried is a great way to keep your blood sugar balanced and your portions in check.

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Never feel like you’re putting someone out when you ask for substitutions or customizations.

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#5. Be mindful of the extras. Croutons, free bread, drinks, and condiments can have extra sugar/carbs that can spike your blood sugar more so than if you stick to the balanced meal you ordered.

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That’s not to say you can’t enjoy these things, but you need to be mindful of eating them.

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#6. Don’t let your blood sugar drop. Regular eating times help keep your blood sugar balanced. However, some restaurants take longer than expected to bring your food.

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Keep a small snack with you in your purse or car so that if you don’t get your food when you expect to, you can keep from having a dangerous drop in blood sugar.

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Setting You Up For Longterm Success Managing Your Diabetes

Creating these healthy habits now will help you as you reframe your lifestyle in a way that will help you feel better and have a better quality of life in the long run.

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Restaurants can be a dangerous place for diabetics in two ways:​
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1.     Long waits can lead to a drop in blood sugar

2.     Added sugar and larger portions can lead to spikes in blood sugar.
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If you or a loved one have diabetes, make sure you know the warning signs of a diabetic emergency so you can take action before it hits.
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Learn more in this week’s blog post: ​
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What are the 3 Signs of a Diabetic Emergency?

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My goal is for you to THRIVE despite having diabetes.

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You shouldn’t feel scared, overwhelmed, or ashamed going into a restaurant.

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You also shouldn’t feel ill after you eat.

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You deserve to be able to enjoy the food you love with the people you love, and that’s why I created the Blood Sugar Restart Method.​
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​The Blood Sugar Restart Method gives you the tools and resources to take immediate action when your blood sugars are not in range.

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You will learn what to eat and when, discover specific vitamins that can help regulate blood sugar, support heart health, and find ways to use movement to improve insulin resistance.

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With the tools and knowledge gained during this intensive, you’ll no longer have to wait for a response on what to do.

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Learn More!

Chat soon!

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Russender Powell, MS, RD, LD, CDCES