Restaurants, Fast Foods, and Good Nutrition

Kendra Blanchette, RD, CDE

According to the National Restaurant Association, Americans spent 44 percent of their food dollars outside the home in 1996. For many people, fast foods are a daily staple. Although eating out can pose a challenge to good nutrition, it is possible to include fast foods and restaurant meals in a healthful diet- even for people with diabetes. The key to following a diabetes meal plan away from home is to learn how to translate "menu language" into useful information for making smart food choices.

For example, foods described as fried, creamed, au gratin, and sautéed are going to be high in fat. The same goes for foods prepared or served with a lot of cheese, butter, cream, oil, or mayonnaise. Condiments such as salad dressings and tartar sauce should be used in small amounts- ordering them "on the side" is a good idea to help control the amount actually eaten. Other words to look for that signal "high fat" are:

Hollandaise, Mornay, Béchamel, or Bernaise sauce

Gravy, roux, ghee Tempura

Scaloppini, parmigiana, alfredo, carbonara

Romanov, stroganoff

Scalloped

Buttery, flaky, crispy, rich

Croissant, pastry, pie, turnover

Chowder

The amount of fat in a restaurant or fast food meal can be greatly reduced by making even small changes. Just by ordering a hamburger without cheese, 55 calories and 5 grams of fat can be saved. "Hold the mayo", and save another 100 calories and 10 grams of fat! Ordering a salad or a clear soup with a meal in place of french fries or another high fat side dish is also a way to avoid extra fat.

People with diabetes also need to be aware of the carbohydrate content of foods when planning a meal. Added sugars in foods can contribute significantly to a meal’s total carbohydrate content, so they can not be overlooked when making food selections. While desserts and regular sodas are obviously high in sugar, be aware that foods prepared with sweet and sour, teriyaki, barbecue (BBQ), and similar sauces likely will be high carbohydrate choices as well.

At most fast food restaurants, a chart or pamphlet outlining the nutritional content of menu items is available upon request. In addition, as of May 2, 1997, all eating establishments have to follow requirements for nutrition and health claims on menu items such as "Heart Healthy" or "Light", and give customers the nutrition information for these items when requested. Claims on a menu that promote a nutrition or health benefit must meet certain criteria established by the Food and Drug Administration (FDA) and the U.S. Department of Agriculture. For example, a restaurant meal that contains 26 grams of fat (40 percent of the Daily Value for fat) can not be labeled "Heart Healthy" on the menu. These claims therefore can be very helpful when making food choices consistent with a diabetes meal plan.

Overall, fast food and other restaurants offer many different choices. Following a diabetes meal plan while dining out requires knowledge of the principles of good nutrition, as well as an understanding of food vocabulary and menu descriptors. Learn as much as possible about foods and frequented restaurants: by making smart choices, any food can fit into a healthful diet.

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Your comments are welcomed. For medical questions consult your physician.