Keep up a healthy diet and diabetes management while traveling

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Ask Dana: How to keep a healthy diet and Diabetes Management up while traveling

QUESTION:

Dear Dana,

This summer we have some exciting travel plans. I know I will be eating out in restaurants that are not part of my normal routine. Do you have tips for how to maintain a healthy diet while we travel this summer? I hate to lose all my progress on my diabetes management.

– Cynthia Berman
Portland, Oregon

ANSWER:

Dear Cynthia,

I love to travel as well and am excited for you to experience travel adventures this summer! And, yes, there is no need to lose momentum in your diabetes management while you eat out for the next few months. Although it is a common concern shared by many people we work with at IDS.

With the right approach and a little preparation, it’s entirely possible to enjoy dining out while making informed choices. Here are some tips to help you navigate the restaurant scene while keeping your health and diabetes management in mind.

How to keep eating healthy and maintain your Diabetes management while on vacation

Research and plan ahead:

Before heading to a restaurant, take the time to research the menu online. Look for options that align with your dietary needs, such as dishes low in added sugars and refined carbohydrates. Many restaurants now offer healthier choices and may provide nutrition information upon request.

Portion control is key:

Restaurant portions tend to be larger than necessary. Consider sharing a meal with a friend, ordering an appetizer as your main dish, or asking for a takeout box in advance to portion out a reasonable amount of your meal. If a restaurant offers a buffet or unlimited options, approach it with caution. Stick to small portions and focus on nutrient-dense options like salads, vegetables, and lean proteins.

Make mindful choices:

Opt for grilled, baked, or steamed dishes instead of fried options. Choose lean proteins such as fish, chicken, or tofu, and load up on non-starchy vegetables. Request dressings and sauces on the side to control the amount you use.

Be aware of hidden sugars:

Pay attention to hidden sugars in dressings, marinades, and condiments. Ask for sauces and dressings to be served separately so you can control the amount you consume. Be cautious of sugar-laden beverages and opt for water, unsweetened tea, or sparkling water as your go-to choices.

Ask questions:

Inform your server about any dietary restrictions or specific needs due to diabetes. They can often provide recommendations or accommodate your requests, such as substituting sides or modifying dishes to suit your needs.

Dining out should be an enjoyable experience and a key part of enjoying the culture and environment during your travels.

With a little planning and mindfulness, you can make healthier choices while still savoring delicious meals. Incorporating these strategies into your routine will empower you to maintain a healthy diet and effectively manage your diabetes, even when faced with restaurant temptations.

If you have any further questions or need personalized advice, please don’t hesitate to reach out to the dietitians on our IDS team. We would be happy to help individualize your meal plan and talk about your travels with you!