Dining Out with Diabetes

Living well with diabetes involves learning to eat smart, but it doesn’t mean you can’t eat out. Use this list of “do’s” and “don’ts” to make dining out as easy and enjoyable as ever.

 

DO: Choose restaurants that offer “made-to-order” menu items. This allows you to customize your meal and omit optional high-fat, high-sodium and sugary ingredients. Review menus on the Web if possible.
DON’T: Go to restaurants that have a limited menu of unhealthy food choices. It makes it much more difficult to adapt the foods to suit your dietary needs.

DO: Scan the menu for key words that indicate healthy methods of preparation such as “grilled,” “broiled,” “steamed” and “roasted.”
DON’T: Order foods that are prepared with added fat, sauces or dressing. For example, avoid foods that are “creamy,” “deep-fried,” “battered” or “breaded.”

DO: Ask your server for healthy substitutions. For instance, if the sandwich you’re ordering is served with fries, ask if you can substitute a plain baked potato, brown rice or steamed veggies.
DON’T: Assume the only choices are exactly what is printed on the menu.

DO: Choose carefully at fast food restaurants. Look for regular burgers or grilled chicken sandwiches topped with vegetables, salads drizzled with lowfat dressings and fat-free milk, bottled water or 100 percent juice.
DON’T: Order fries, large regular sodas and burgers or sandwiches loaded with mayonnaise and cheese.

DO: Limit high-fat, high-sugar or high-sodium condiments. Ask for condiments on the side, so you can control how much is added. This includes salad dressings, sauces, ketchup and so on.
DON’T: Don’t leave it up to the kitchen staff to decide how much of a condiment becomes part of your meal. 

DO: Watch portion sizes. If portions are large, as is very often the case in restaurants, split the meal with a friend or request a to-go container at the beginning of the meal. Put anything beyond the regular serving size into the container before you begin to eat so you won’t be tempted to overeat.
DON’T: Feel obligated to clean your plate.

DO: Consider ordering from the appetizer menu. The portions are truer to size, yet the food is just as satisfying.
DON’T: Feel limited to the traditional definition of a “meal.” 

DO: Order pizzas with low-fat toppings such as vegetables, fruits, lean meats and lowfat cheeses.
DON’T: Add extra cheese or pepperoni, sausage and other high-fat, high-sodium toppings.

DO: Select a tomato-based marinara sauce when faced with choosing a pasta dish at your favorite Italian restaurant.
DON’T: Go for the creamy, rich Alfredo sauce, which has more than double the fat and calories.

DO: Order broth-based soups that are made with vegetables and lean meats, poultry or seafood.
DON’T: Order high-fat creamy soups or those topped with melted cheese.

DO: Share dessert with others. That way you’ll end up eating just a few bites. Or simply enjoy an after-dinner mint with a cup of tea or coffee.
DON’T: Order a big traditional dessert.    

Roast Pork Tenderloin with Mozzarella Filling

Rather dine in tonight? Make this restaurant-style meal at home.

Prep time: 10 minutes

Cook time: 30 minutes**

Stand time extra 

2 (10-oz.) pork tenderloins

1/4 cup coarse breadcrumbs (whole-wheat optional)

1/3 cup ShopRite shredded part-skim mozzarella cheese

2 tbsp. chopped pitted ripe olives

1 tbsp. ShopRite Dijon-style mustard

1 1/2 tsp. olive oil 1.

1. Preheat oven to 425°F. With sharp knife, make a deep slash down the side of each tenderloin to form a pocket. Stir together breadcrumbs, cheese and olives in bowl. Spoon half the cheese mixture into each pocket. Close pocket and secure with wooden picks.
2. Combine mustard and oil in small bowl. Brush over tenderloins. Place tenderloins in shallow roasting pan.
3. Bake uncovered 25 to 30 minutes or until thermometer registers 160°F. Let tenderloins stand 5 minutes before slicing. 

Serves 5

Per serving: 200 calories, 5g carbohydrates, 27g protein, 0g fiber, 8g fat, 3g saturated fat, 78mg cholesterol, 233mg sodium