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For More Information on Diabetes
Call 211 or visit the website http://professional.diabetes.org/erp_list_zip/?loc=imc-slabnav for locations and schedules of local diabetes education programs.
AND
Visit www.diabetes.org for more information on diabetes and links to other useful diabetes websites.
Fast Food Hints
Guide to Eating Out
Steps to Follow when Eating Fast Food
- Order whole-bean burritos, soft chicken tacos, chicken fajitas, when eating Mexican food
- Always choose chicken over beef
- Limit refried beans
- Thin crust vegetable pizza can be a good fast food choice. Limit to one to two slices
www.diabetes.org/nutrition-and-recipes/nutrition/eatingoutguide.jsp
Fast Food Hints
Guide to Eating Out
Steps to Follow when Eating Fast Food
- Avoid “super-sized” meals
- Choose grilled or broiled
- Skip the croissant or biscuit
- Stay away from double burgers or “super” hot dogs
- Go for the salad bar
www.diabetes.org/nutrition-and-recipes/nutrition/eatingoutguide.jsp
Hints for Restaurants
Guide to Eating Out
Steps to Follow when Eating at a Restaurant
- Order a fruit cup for dessert
- Instead of French fries, ask for an order of vegetables
- Use vinegar and a dash of oil or a squeeze of lemon on salads
- Limit alcohol
www.diabetes.org/nutrition-and-recipes/nutrition/eatingoutguide.jsp
Hints for Restaurants
Guide to Eating Out
Steps to Follow when Eating at a Restaurant
- Choose salads, vegetables, and whole grain breads
- Eat fish or meat. Baked or broiled without butter
- Eat the same portion sizes as you do at home
- Eat slowly
- Order baked potatoes plain,
then top it with a teaspoon of margarine or low-fat sour cream
www.diabetes.org/nutrition-and-recipes/nutrition/eatingoutguide.jsp
Eating Out
Eating out is a part of our lives; we eat out because it is easy, quick, and fun. But is it healthy? It can be, if you plan ahead and choose wisely!
- Make the right choices
- Ask for what you need
- Balance your meals out with healthy meals at home
www.diabetes.org/nutrition-and-recipes/nutrition/eatingoutguide.jsp
Grocery List
Fresh Produce
Deli/Meat Market
Grocery
___ Apples
___ Turkey meat slices
___ Beans
___ Bananas
___ Chicken breast slices
___ Whole wheat bread
___ Broccoli
___ Fish
___ Coffee/Tea
___ Avocados
___ Lean chicken
___ Dried fruit
___ Carrots
___ Lean beef/pork
___ Peanut Butter
___ Cabbage
___ Turkey bacon/sausage
___ Sugar-free jelly/jam
___ Celery
___ 100% fruit juice
___ Corn
___ Popcorn
___ Cucumbers
Dairy
___ Brown rice
___ Lettuce
___ 1% milk or skim milk
___ Salsa/picante
___ Tomatoes
___ Low Fat Yogurt
___ Spices
___ Grapes
___ Low Fat Cottage Cheese
___ Corn tortillas
___ Strawberries
___ Canola Oil
___ Watermelon
___ Olive Oil
___ Cauliflower
___ Whole wheat pastas
___ Grapefruit
___ Oranges
___ Potatoes
___ Peppers
Plate Planner
www.prescriptionsolutions.com/diabetes
Sample Dinner Menu
- 3 oz. of lean grilled chicken
- ½ cup fresh vegetables
- 15 grapes
- 2/3 cup brown rice
- 1 glass of water, tea, or milk
