Eat Out, Eat Well – The Guide to Eating Healthy in Any Restaurant
- clueless about how to eat healthier in fast food, fast casual?
- perplexed by Thai, Mexican, Italian and other ethnic menus?
- challenged by huge portions served by restaurant foods?
- unclear about how to put healthier restaurant meals together?
Eat Out, Eat Well – The Guide to Eating Healthy at Any Restaurant - 2016 Silver Medal Winner of the IBPA Benjamin Franklin Award - is your go-to resource to assemble healthier meals in any restaurant, from fast food to fast casual, upscale dining and myriad ethnic cuisines. Keep this invaluable restaurant companion by your side! Restaurant meals are notoriously huge and loaded with fat, sugars and sodium. Get realistic advice and practical guidance from Hope, who’s been writing about this topic for 25 years.
Eat Out, Eat Well has three sections. Section one delves into healthy restaurant eating with diabetes then details the pitfalls of restaurant eating with skills and strategies to combat them all. Section two covers American fare. Section three covers ethnic fare. Each shows how to eat that cuisine healthier with sample healthier meals. Nutrition Snapshots reveal the best and worst menu options.
Table of Contents
Section 1: Healthy Restaurant Eating with Diabetes: The Basics
- Chapter 1: Trends in Restaurants, Foods and Eating
- Chapter 2: Today’s Healthy Eating Goals for Diabetes
- Chapter 3: The 10 Pitfalls Health and Nutrition Pitfalls of Restaurant Eating
- Chapter 4: The 10 Skills and Strategies for Healthier Restaurant Eating
- Chapter 5. Dealing with Diabetes Restaurant Eating Dilemmas
- Chapter 6. Healthy and Safe Restaurant Eating with Celiac Disease or Gluten Sensitivity
- Chapter 7. Healthy Restaurant Eating - With Kids and Teens with Diabetes
- Chapter 8. Restaurant Nutrition and Ingredient Facts
- Chapter 9. Healthier Drinking Out: Nonalcoholic Beverages and Alcoholic Beverages
- Chapter 10: How to Make this Book Work for You
Section 2: American Fare
- Chapter 11: Breakfast, Brunch, Bagels, and Bakeries
- Chapter 12: Family-Fare
- Chapter 13: Fast-Food – Burgers, Chicken, and More
- Chapter 14: Sandwiches, Subs, Soups, and Snacks
- Chapter 15: Salads – from Bar to Entrée and Side
- Chapter 16: Going Upscale - Fine Dining
- Chapter 17: Seafood
Section 3: Ethnic Fare
- Chapter 18: Mexican
- Chapter 19: Italian
- Chapter 20: Pizza
- Chapter 21: Chinese
- Chapter 22: Thai
- Chapter 23: Japanese
- Chapter 24: Indian
- Chapter 25: Middle-Eastern
Is there ‘a diabetic diet’? NO!
According to the American Diabetes Association (ADA), and this has been true since 1994 – nearly 20 years, there is no one diabetic diet that represents THE prescription for THE way ALL people with diabetes should eat.
Are there ‘diabetic foods’ which people with diabetes should buy? NO!
Foods labeled ‘diabetic’ or ‘diabetic-friendly’ carry a halo of being better-for-you than unprocessed, unadulterated and unlabeled foods. But, it’s just not so.
So, then what’s the eating plan for people with diabetes today?
The nutrition recommendations from the American Diabetes Association, last updated in 2008, echo the healthy eating recommendations of the United States Dietary Guidelines for Americans last revised in 2010.
These recommendations reflect the growing body of evidence that a plant-based eating plan can help people achieve and maintain a healthy body weight and prevent and manage chronic diseases, like diabetes, heart disease and certain cancers.
Suffice to say, dramatic changes have occurred in our understanding of the onset and progression of prediabetes over the last decade. Lightening speed changes have also occurred regarding the therapies available to achieve optimal blood glucose control.
However, even with all of this change many old dogmas hang on. It’s time to be aware of the new realities. Here I’ve focused on two common old dogmas and the new realities.
I appreciate Diabetes Forecast’s effort at tackling the great carbohydrate debates in: Are Carbs the Enemy? (March 2011). How appropriate! It’s National Nutrition Month with the theme – Eat Right with Color (it’s hard to create a color palate without fruits and vegetables!).
I also appreciate the dual challenges, for people with prediabetes and diabetes, of glucose control and healthy eating. Goals which can often seem at odds.
Do you eat enough fibers (yes fibers) each and every day? If you’re not eating those five (or more) servings of fruits and vegetables, making at least half your servings of grains whole (grain and wheat) and sneaking in servings of legumes, then it’s doubtful you’re getting your fill of fibers.
This is one in a series of book reviews. You may find these books beneficial you if you: manage prediabetes or diabetes, follow a diabetes meal plan and/or try to eat healthier to stay healthy. These reviews also appear on amazon.com. The books can be found in my amazon a-store. Please check them out.