We all look forward to dining at our favourite restaurants. It provides an opportunity to try out new foods and helps break the monotony of everyday meals. For most of us, dining out is an exciting experience. However, this may not be the case for people dealing with diabetes. Diabetics are required to follow a specific diet to better manage their blood sugar levels. At restaurants, there are several different types of foods, and you may not be aware of what is right for you. Of course, you can ask the restaurant staff about this. But there are many other things that you must be mindful of. Keeping this in mind, we have enlisted some easy ways in which you can practise mindful eating as a diabetic when dining out. Read on!
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Diabetes Management: Here Are 5 Tips For Practising Mindful Eating While Dining Out:
1. Opt for whole foods
When dining out, you must make a conscious effort to choose whole foods. Unlike refined foods, they contain no added saturated fat or sugar, making them healthier. Whole foods are higher in essential nutrients as compared to processed foods and do not cause sudden spikes in blood sugar. Some whole foods that you must look out for on the menu include fruits, dishes with vegetables, whole grains, millet and unprocessed meats.
2. Be mindful of carbs/fats
Carbohydrates and fats have a reputation for being bad for our health. But this is not the case. The trick here is to opt for healthier alternatives, such as complex carbohydrates and healthy fats. If you have dishes with refined carbohydrates, such as bread, your blood sugar levels may spike. Complex carbs like quinoa and brown rice, on the other hand, do not cause any such fluctuations. For fats, your aim should be to stay away from any type of saturated or trans-fat.
3. Watch out for sugar
Diabetics must limit their sugar intake as much as possible. While desserts fall into this category, you must also watch out for foods with added sugar. Sometimes, your dish may contain some sugar or the condiments served along with it. Tomato ketchup is a classic example of this. To avoid excessive sugar intake, it's better to ask the restaurant staff about the ingredients before placing your order. You can even tell them to modify the quantity or not include it at all.
4. Balance your plate
You must also aim to balance out your plate. By this, we mean to include a healthy mix of carbohydrates, protein, and fats. This ensures that you get all the essential vitamins and minerals and stay full for longer. If you consume too much of any one food, it won't be as beneficial as when you consume different items together. A well-balanced meal ensures that your blood sugar levels don't spike and also reduces your craving for sugary foods.
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5. Exercise portion control
Lastly, do not forget to exercise portion control when enjoying your meal. After all, what's the point of following the above-mentioned tips if you end up overeating? Take only as much as required, and avoid filling your plate. Always order less first, and then if you feel hungry, you can order more food. By doing so, you won't end up overeating and will be able to better manage your blood sugar. Remember, less is always more!
Dining out doesn't necessarily have to be a stressful activity. All you need to do is be mindful of these tips, and you'll be able to enjoy your meal without any worries. Stay fit and healthy!
Disclaimer: This content including advice provides generic information only. It is in no way a substitute for qualified medical opinion. Always consult a specialist or your own doctor for more information. NDTV does not claim responsibility for this information.