Dining on restaurant food definitely has benefits. You don't have to spend time on meal preparation—and you don't have to do the dishes.
But eating out can also be a challenge when you are trying to eat healthy and manage diabetes. Fortunately, if you know what to look for, it doesn't have to be.
Start by controlling your portions. Then watch for cooking methods and ingredients that add extra fat and sodium. Become comfortable with making special requests. Following these tips can make a big difference in eating more healthfully while away from home.
Watch your portions
If you can downsize your meal, then—by virtue of eating less food—you're going to eat fewer carbs, and less fat and sodium.
Look for ways to control portions before the food gets to the table. If too much food is put in front of you, you're more likely to overeat.
If you're in a sit-down restaurant, the American Diabetes Association and other experts recommend these strategies:
- Split or share meals. One entrée is often enough for two people.
- Consider non-entrées. Be creative. Mix and match from the appetizers, soups, salads and side dishes to put together a healthier meal.
- Ask that complimentary starters, such as chips and salsa or bread and butter, not be delivered at the beginning of the meal. Or, if you're eating with a group, keep passing them to the other side of the table.
- Eat the same amount as you would at home. Take any leftovers home to eat later.
In a fast-food restaurant, try to:
- Share fries or chips. Half a serving should still satisfy your taste buds.
- Avoid the meal deals that offer more food for less money.
- Order the regular, small or junior size, instead of the king, jumbo or grande.
- Order small sandwiches, such as a 6-inch sub instead of a foot-long.
Limit salt and unhealthy fats
People with diabetes may also have an increased risk for heart disease. In fact, some people with diabetes have evidence of heart disease even before they're diagnosed with diabetes.
Limiting sodium and unhealthy saturated fat in your diet can both protect your heart and help you manage your diabetes.
So how can you limit the amount of saturated fat and sodium when you're eating out? Here are some tips from the American Heart Association and other experts:
- Choose a side salad or vegetables instead of fries.
- Get salad dressing, sauce or gravy on the side, and dip your fork in it before each bite rather than pouring it on.
- Order pizza with thin crust and lots of vegetables; go easy on cheese and meat.
- Ask that no salt be added to your food.
- Limit foods that are breaded or fried.
- If you're ordering meat on your sandwich, choose lean roast beef, turkey or chicken.
- Ask servers to leave off mayonnaise, and use mustard, lettuce, tomato and onion instead.
- Order a baked potato plain, and top it with a teaspoon of margarine or vegetables from the salad bar.
- Request your sandwich on whole-wheat bread rather than a croissant or focaccia.
Eating healthy restaurant meals can be delicious and fun. As you learn what works for you, ordering will become easier. Checking out the restaurant's online menu ahead of time can make it faster, too. Practicing portion control and simple substitutions can take you steps closer to enjoying healthier restaurant meals.
In addition, if you find a restaurant that gives you great options for healthy and delicious eating, be sure to let them know you like it. Positive feedback can encourage restaurants to create and maintain healthy meals.
Reviewed 7/14/2026