If you have diabetes, dining out can be challenging. Keeping track of the amount of carbohydrates you eat (bread, pasta, rice, and starchy vegetables like potatoes and corn) will help you control your blood sugar. With minor modifications, you can continue to enjoy your favorite restaurant/fast-food meals.

When dining out in restaurants:

· Ask for a to-go container when you order your meal, and if the portion is large, put ⅓ - ½ in the container before you start eating. Remember, a 1/2 cup of pasta or rice is one serving of carbs, so keep track of your portions! 

· Ask to have sauces, gravies and salad dressings "on the side" to help control sodium and saturated fat intake.

· Substitute French fries with a side salad or non-starchy vegetables.

· Limit alcohol to one drink. Alcohol can have unpredictable impacts on your blood sugar, so drink it slowly and with your meal.

· Order grilled, baked, or broiled foods instead of fried.

· If the restaurant gives a complimentary bread basket, ask to not have it brought to the table or limit to 1 piece, then remember to include it in your meal's carb count.

When choosing fast-food:

· Check online to find out the calories, fat, and carbohydrates in menu items before going.

· Order grilled or non-fried options, like grilled chicken sandwiches instead of breaded.

· Don't supersize! Order regular or even kids' meals for healthier portion sizes.

· Limit the amount of ketchup you use.  Ketchup is very high in sugar and salt.

· Choose lower-fat and low-calorie dressings such as balsamic vinaigrette,and ask for dressing on the side. 

Brook is a personal diabetes assistant that provides personalized feedback and support for all of the daily decisions you make to keep your blood sugar in control. Logging meals is easy on the app, and you can chat with a dietitian 7-days a week about food choices for keeping your diabetes in check and your tastebuds happy.

The Brook diabetes personal assistant is available for download at www.brook.ai.