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Eating Away from Home

Many people regularly eat food prepared outside the home. Making healthy choices while you are at work, out with friends or celebrating with family is possible. You can still enjoy your favourite foods away from home and make healthy choices to help manage your blood sugar. 

A few tips to start:

  1. Focus on balancing your meal. 

    • Pick menu items with lots of vegetables along with a smaller portion of carbohydrate and protein foods. Think of the balanced plate approach. 

  1. Choose foods as close to their whole form as possible. 

    • Whole foods often are lower in saturated fat, salt and added sugars.

    • Roasted or steamed vegetables, grilled or braised meats and simple grains or potatoes are good examples.

  1. Choose lean proteins such as skinless chicken, fish and pork or plant-based options like beans, legumes or tofu.

  2. Portions are larger outside of home. Learn to estimate portion sizes. Eat what you are comfortable with and take the rest home. 

  3. Make water and other low or no sugar drinks your choice of beverage.  

  4. Try to eat on time, especially if you take medication or insulin. 

    • Meal timing works along with your medication schedule. 

    • If a meal is earlier or later than usual, you may need to adjust the timing of your meds or have a small snack. Do not skip meals and snacks.

The balanced plate as your guide

The  balanced plate method helps you build a meal with the right amount of fibre, protein and carbohydrate. Fill half your plate with non-starchy vegetables, a quarter plate with lean or plant-based proteins and the last quarter with high-fibre grains and starches. The combination helps to slow digestion of carbohydrates and manage post-meal blood sugar spikes.

a plate with different foods on it

Challenges and solutions when eating away from home

Challenge

Possible Solution 

Limited healthy choices available 

  • Look at the whole menu before deciding 

  • Ask if substitutions can be made

  • Ask for sauces, dressings on the side

  • Choose baked, roasted, grilled or stir-fried options

  • Choose two smaller starter dishes instead of a main meal if they better meet your needs 

Large portion sizes  

  • Eat what you feel like and take the rest home

  • Share a dish with someone at the table

  • Sometimes half portions might be available 

Hard to stay on track 

  • Eat when you feel hungry and stop when you feel full

  • Try not to skip regular meals and snacks to help control hunger

  • If you don’t eat away from home a lot, enjoy your meal and get back on track the next day

Foods high in fat, salt and sugar 

  • Choose foods that are baked, steamed, poached, grilled or roasted more often

  • Ask for sauces and dressings on the side so you can control how much you add 

  • Choose fresh, whole foods over deep-fried or meals with high fat or sugar sweetened sauces

Buffets & unlimited choice

  • Scan your options for healthier choices before adding to your plate 

  • Fill half your plate with vegetables first then add smaller amounts of protein and grains/starches

  • Save room for a small amount of fruit or dessert 

Snacks on the go

  • Pack shelf-stable snacks to go to make sure you have a combination of protein and fibre

  • Try fruit and nuts, a high protein granola bar or crackers & nut butter 

  • While out look for hummus & veggies, a boiled egg & crackers or a small package of trail mix

Beverage choices are hard

  • Choose water, low-fat milk or herbal tea

  • Unsweetened coffee or tea are also good choices

  • Look for low or no added sugar drinks