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Tips
from the Diabetic Educator
More Eating Strategies To
Help You Stay In Control
Part 3.
Deborah L. Kimble LD, CDE,
MSPH
"Your Favorite Diabetes & Nutrition Educator"
Call 407-973-0037 for
appointments
Click here for Referral Info for
Deborah Kimble
The Adobe
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Order things that take a long time to eat. An example is crab legs.
One pound has about 130 calories; dip them in butter and you will
eat about 260 calories, but if you order Fish & Chips you will
eat more than 600 calories. Now which takes longer to eat? Here’s
the secret. The longer it takes to eat the food, the more satisfied
you are.
Order the doggie bag to be served with your
meal, place ½ your meal in it before you start to eat – don’t
be tempted to take “just one more bite”. Take your ‘doggie bag’
home and you have lunch the next day.
The weight of meat on a menu is raw weight,
and it will shrink when cooked.
A 4 oz steak = 3 oz cooked, 8 oz steak = 6
oz cooked.
Most restaurants serve really BIG baked
potatoes; if you have been measuring and weighing food at home you
know how much to put in the doggie bag.
Here’s our dinner menu and how it fits in
our food plan:
1 cup vegetable soup or a small baked
potato = 2 starches.
4 oz steak (remember this is the raw
weight) = 3 protein exchanges
1 cup steamed broccoli and carrots = 1
vegetable
2 TBSP sour cream (on the potato) + 2 TBSP
low fat salad dressing (salad is free food) = 2 fats
½ cup fresh fruit (dessert) = 1 fruit
If you are carb counting, this is 3 carb
choices, 3 meat exchanges and 2 fats. Try this meal and test your
blood sugar 2 hours after eating. You should be near normal.
Share an entrée with a friend. Some
restaurants allow it, some don’t. Remember they are in business to
make $$$. The manager knows how many times his seats need to be
turned over for profit. He is averaging the amount each person
spends and if you share an entrée he loses $$. Ask if sharing is
permissible, some places will charge you a plate fee to share an
entrée. This is a worthwhile extra cost if it keeps you healthy. If
you don’t want to pay to share, you can always get the doggie bag
and have it for lunch tomorrow.
Think like a celebrity when you eat out.
They expect restaurants to cater to them. If you expect it also and
are courteous in making your requests you to will get what you ask
for. You are paying the bill. If the server goes out of his way to
honor your requests, tip him/her well. Servers remember!
Enjoy what you eat! Learn about your
favorite foods and how to fit them into your food plan.
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