Tips to help to control your diabetes while dining out

Everyone overindulges while dining out. But with diabetes, sticking to a healthy diet is key to managing the disease. Here are some simple tips that could help you curb your appetite and control your diabetes.

Most meals are large enough to split, so do it!

• Just order an extra side salad and add another vegetable, if you like. You'll also save a ton of money.

If you're dining at a restaurant famous for its generous portions, plan ahead.

• Start thinking before you order about which dishes will taste best tomorrow.
• Generally, seafood and foods with thick, creamy sauces don't keep well.
• In contrast, steak, pork loin, chicken breast and carved turkey all keep their flavour – and can even be better the second day!

Taking home a doggy bag ensures you won't eat the whole portion right away.

Whether you're dining at a casual family eatery or a four-star restaurant, you can actually consume less if you're perfectly behaved.

For example:

• Wait until everyone in your party has arrived, ordered and received their food before you dig in to your appetizers.
• Keep your mouth busy by making polite conversation with everyone at the table, rather than stuffing your face while you listen.
• Put your fork down after every bite or two, and dab your lips with a napkin or take a sip of water.
• Chew your food thoroughly before speaking.

You know your weaknesses better than anyone.

• If you can't possibly stop at 125 grams (a half cup) of pasta, don't think about ordering it.
• If you tend to go overboard on the meat, order a big salad or fish instead.
• Common binge foods include bread or pasta, sweets, high-fat meat and salty snacks.

If you're in the habit of clearing your plate at every meal only to feel indigestion later on, slow down.

• It takes about 30 minutes for your brain to register that you're 100 per cent satiated.
• How much you can eat and still feel satisfied varies by individual.

Tonight, leave a few bites on your plate and see how you feel after your meal. Still stuffed?

• Tomorrow night leave a few more bites on the plate, and so on, until you're not feeling sick and sluggish after dinner.

Place the napkins over the plate if you don't want to eat any more food. Out of sight, out of mind.

Ask for spoons or forks for everyone.

• One bite that you savour can satisfy your craving and save you lots of calories and carbs.