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Having diabetes should not limit your enjoyment of eating out. There are several ways you can manage your diabetes if you tend to eat out on a regular basis. Here are some healthy options for you to consider next time you dine out.

Mexican & Spanish

  • Mexican and Spanish meals based on fresh seafood and grilled meats and salads offer lots of healthy alternativesDiabetes WA gives Tips for eating out
  • Avoid loads of cheese and sour cream
  • Bean and salsa dips
  • Black bean or gazpacho soup
  • Freshly cooked seafood or fish
  • Enchiladas (corn tortilla filled with meat, chicken or beans)
  • Burritos (filled flour tortillas) and fajitas
  • Salad based dishes
  • Seafood paella


  • Pasta cooked al-dente is low GI – just be careful of serve size. Often an entrée serve of pasta will be sufficient.
  • Avoid creamy sauces and lots of cheese and stick to tomato or vegetable based sauces.
  • Load up on fresh salad and avoid deep fried and crumbed seafood
    and meats.
  • Minestrone soup
  • BBQ or marinated seafood dishes
  • Grilled seafood or fish
  • Entrée-sized pasta with tomato (Napolitana), bean (fagoli) or seafood (marinara) sauce, without cream
  • Cannelloni with ricotta and spinach
  • Roast or chargrilled fillet of beef, lamb loin or poultry
  • Garden salad with olive oil and balsamic vinegar
  • Caprice salad with tomato, basil and fresh mozzarella
  • Vegetarian pizza

Asian Meals

Asian meals offer a great variety of healthy options – you just need to be smart with your menu choices. There are three steps to healthy balanced menu choices:

  • Smart Carbs: choose low GI rice (avoid Jasmine rice), sushi, noodles or dahl
  • Add some protein for fullness – marinated tofu, stir fry beef or chicken, steamed seafood or fish, tandoori chicken or sashimi
  • Fill your plate with vegies (at least half your plate)


  • Clear soups with wontons and vegetables
  • Steamed dumplings
  • Stir fry chicken or beef with a sauce based on soy, ginger, garlic or chilli
  • Seafood dish such as whole steamed fish or stir fried prawns or scallops
  • Stir-fried or steamed green vegies
  • Smaller serves of steamed or boiled rice and fresh rice noodles


  • Tom yum soup
  • Noodles in soups rather than fried pad thai–style noodles
  • Thai salads or stir – fried vegetables
  • Seafood and vegetable
  • braised dishes
  • Stir fried combinations of tofu, seafood, meat, chicken or pork with nuts, vegetables and sauce (avoid coconut milk-based curries)


  • Pho soup
  • Fresh rice paper rolls filled with prawns, chicken or tofu
  • Clay-pot dishes with eggplant or fish
  • Fresh salads with rice noodles
  • Stir fried beef, chicken
    with vegetables
  • Steamed fish or seafood
  • Stew or meat braised dishes


  • Tikka or Tandoori based chicken, fish or seafood, beef, chicken, seafood curries
  • Vegetable-based curries with chickpeas (channa) or cottage cheese (paneer), fresh salads
    and side dishes such as cucumber raita, pickles
  • Dahl – a great low GI side dish
  • Basmati rice – make sure you keep to ¼ of your plate and fill up with vegies



  • Sushi with seafood, chicken or vegetables
  • Sashimi
  • Miso or Ramen soup
  • Teriyaki or Teppanyaki style meats or seafood
  • Shabu shabu (slices of beef cooked quickly in broth with vegetables)
  • Sides such as seaweed salad or edamame (young green soy beans)

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