How to eat healthy away from home if you have diabetes

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For people with diabetes, eating out — whether at a restaurant, a social function, or a friend's home — can be a challenge. Portions can be hefty and packed with calories and saturated fat. When you eat out, it may help to follow these simple guidelines:

Ask how entrees are prepared, and avoid fried foods or dishes served in heavy sauces or gravies.
Choose skinless chicken, fish, or lean meat that's broiled, poached, baked, or grilled.
Get the server's advice to help you select healthy, low-fat dishes. Restaurants are used to dealing with special diets.

Get your copy of Diabetes: A plan for healthy living

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This Special Health Report will help you better understand and manage your diabetes. It includes detailed, updated information about medications and alternative treatments for diabetes, and a special section on weight-loss strategies. You’ll also learn the basics of how your body metabolizes sugar, how and when to monitor your blood sugar, and how to cope with both short- and long-term complications of the disease. Most importantly, you’ll see that it’s not just possible to live with diabetes — it’s possible to live well

Don't feel obliged to clean your plate. Eat a reasonable portion, and take the remainder home.
Choose steamed vegetables and salads to accompany your meals.
Request low-calorie dressings and toppings, and if they're not available, ask for all dressings, butter, and sauces to be served on the side so you can use them sparingly.
If you take insulin and you know your meal will be delayed, time your injection appropriately. You may need to eat a roll or piece of fruit to tide you over.
If you're craving dessert, have some — but split it with someone else.

For more tips and strategies for living well with diabetes, buy Diabetes: A plan for healthy living, a Special Health Report from Harvard Medical School.