How Do I Plan for Dining Out?

Q. I'm going out for lunch for the first time since being diagnosed with diabetes. I don't know what to eat or how to plan for it. Any ideas?

A. I highly recommend visiting a diabetes educator, a health professional who specializes in teaching people how to manage their diabetes, including planning meals.

Until you meet with a professional, follow the plate method -- a simple way to think about how much of which types of foods to eat. Visually separate your plate into quarters. Fill half of the plate with nonstarchy vegetables (salad greens, broccoli, cauliflower, green beans, sweet peppers). One quarter of the plate should contain 3-4 ounces of lean meat. The remaining quarter should contain starches (pasta, rice, beans, bread, potatoes). On the side, include 8 ounces of low-fat milk or a small piece of fruit. For taste, you can add 1-2 teaspoons of heart-healthy fat, such as low-fat butter spread or olive oil vinaigrette.

To find a certified diabetes educator (CDE) or registered dietitian (R.D.) who can help you plan your meals, call the American Association of Diabetes Educators at 800/832-6874 or visit its Web site diabeteseducator.org/find. Check the American Dietetic Association site eatright.org/findanRD.

Virginia Zamudio Lange, R.N., M.S.N., CDE, is a member of Diabetic Living's editorial advisory board.