With a bit of planning, you can savour your meal, soak up the lively atmosphere and enjoy the company around you. Dietitian Dr CHARLOTTE ROWLEY shares her tips for making simple, satisfying adjustments to your meals when eating out. 

Navigating restaurant menus with diabetes can feel daunting, especially when dishes are unfamiliar or details are short. However, it is important to note that your meal out does not have to be flawless to be fun or good for you. Dining out with diabetes can be a pleasure, not a limitation.

1. Plan ahead to reduce stress

Planning ahead means you are less likely to make impulsive (and perhaps less healthy) choices when you arrive. In particular, you might want to consider if you will be having entrees, alcoholic or sugary drinks, and dessert. For example, you might plan to forgo dessert and have an extra glass of wine instead. For me, I love chocolate, so I’d rather forgo drinks and entrée to accommodate a delicious dessert.

2. Don’t arrive too hungry

I know many people will limit their food intake if they plan to go out for a meal, but this can lead us to overeat or make less healthy choices when we finally get to eat. Yes, we do want to be hungry in time for dinner, but having a snack to take the edge off can mean we don’t eat up all the breadsticks before we even place our order.

3. Enjoy every bite while keeping portions in check

Restaurant meals are usually very large. I typically plan to only eat half in the restaurant and take the other half away to enjoy the next day. I’ve never encountered a restaurant that doesn’t provide takeaway containers, or if you’re very organised, you can take your own reusable container.

Because I find it hard to resist food that is sitting in front of me, I often split the food as soon as it arrives, so I am less tempted to just keep picking at my plate.

4. Don’t forget your veggies

While home-cooked veggies might seem boring, eating out in a restaurant is a good time to explore tasty new veggie dishes that might inspire your home cooking.

Aside from boosting your vitamins, minerals and antioxidants, the fibre in veggies helps to slow down the absorption of glucose from any carbs you might be eating (rice, pasta, bread etc.)

5. Consider the cooking methods

Grilled, steamed, baked or roasted foods are generally healthier than battered or fried foods or creamy pasta dishes.

Finally, enjoy yourself! Remember that your money goes towards the whole experience, not just the food. This includes spending time with family and friends, having someone else do the cooking and wait on you and, most importantly in my opinion, someone to do the dishes!

Take your time to truly enjoy your food, the company and your surroundings, with less of a focus on your food.

Would you like to learn more about living well with diabetes? 

Just been diagnosed with diabetes?

About to start a new medication?

Want some support to get on track for the new year?

As part of your NDSS registration you are entitled to attend Diabetes WA’s workshops for free.

Our 2026 workshop calendar is available here to download.

If you have questions or concerns about dining out or making food choices day to day, you can also book an appointment with a diabetes educators online or call our free Diabetes WA helpline on 1300 001 880 (Monday to Friday, 8:30am–4:30pm) to speak with a caring, experienced diabetes health professional.

You can also send your query by email to info@diabeteswa.com.au if you prefer to write to us.