If possible, choose a restaurant that offers a wide selection of broiled and baked foods, such as fish and poultry. Many restaurants now pinpoint items on their menus that are "heart-healthy," foods that are lower in fat, cholesterol, and sodium. Avoid restaurants that offer only large portions of fat meats and fried foods. This eating-out strategy will help prevent health problems associated with a high-fat diet and will also help if you are trying to shed excess pounds.

If you are part of the group choosing the restaurant, don’t be afraid to speak up. Communicate in clear and positive way. Perhaps you can reach a compromise by going to a restaurant that offers something for everyone-a T-bone steak for your friend and stir-fry chicken for you.

Perhaps the choice of restaurant has already been made. If you’re unfamiliar with the restaurant, call ahead to determine what it offers. Ask if you can request special preparation of foods. May I have baked fish instead of fried? Can you put the sauces on the side? Will you omit high-sodium seasonings? Restaurants are in business to attract and keep customers, so most will be happy to meet your needs. You may find it helpful to decide what you will order during this scouting call. Then when you go out with our friends, you’ll be all set.

You may believe an all-you-can-eat smorgasbord is a good option. After all, you will be able should to see the food, determine how it is prepared, and serve your own portions. If you have fantastic self-control, this strategy may work. But remember, these places are billed as "all you can eat," not "all you should eat." Most people at smorgasbords are tempted to pile far too much food on their plated-a particular problem if you are trying to lose weight as part of your diabetes program. The food all looks so good that it’s hard to resist.

Salad bars pose a similar temptation. If you stick to fresh vegetables and low-calorie dressings, you’ll do fine. You may want to experiment with lemon juice or a flavored vinegar for your dressing. But watch out for the cheese, eggs, potato salad, gelatins, and high-fat salad dressings.

If you’ve been invited to eat at someone’s home, you may want to call a day or so ahead and ask your host to set aside small portions of food for you-the meat portion without gravy, or the vegetables without butter. It is far less embarrassing for a host to make slight adjustments during food preparation than to find out too late!

Meal timing can be very important to people with diabetes. When you take insulin, it peaks at a certain time in your bloodstream. If your meal is delayed, you run the risk of having a low-blood-sugar reaction because the insulin keeps working, whether you eat or not. Some of the early signs of an insulin reaction are shakiness, increased sweating, and nervousness, all of which certainly would put a damper on the occasion. Here are some ways that will help you stick to your "insulin clock."

The key-whether at home or away-is to time your meals around your insulin program, or time your insulin program around your meals. It may require you to become more assertive, so don’t hesitate to speak up when your friends or relatives are discussing a time to eat. They certainly will understand your needs.

Perhaps you’ve been invited to someone’s house for dinner. If your host asks you to suggest a time, pick a time close to your normal meal hour. Remember, good hosts are trying to make their guests as comfortable as possible. You won’t always have control over your eating schedule. Maybe it’s unclear when the meal will be served-a question that can be easily answered with a brief phone call.

Information from the Joslin Diabetes Center at www.joslin.org

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