Eating out with blood sugar goals: fast food and restaurant tips

Eating out is part of normal life, and blood sugar goals don’t have to change that. A few habits work almost anywhere, from a burrito counter to a drive-through to a sit-down dinner. Here’s how to order without overthinking it.

What’s the simplest rule for ordering out?

Build the order like a plate: half vegetables, a quarter protein, a quarter carbs.

That’s the CDC’s plate method, and it works on a menu too. Most restaurant meals come with two or three carb foods at once, like a bun, fries and a soda. Picking one carb you really want, and letting the others go, does most of the work. The CDC also notes that eating carbs with protein, fat or fiber slows how quickly blood sugar rises.

Can I find the nutrition numbers before I order?

Yes, at most chains. Chains with 20 or more locations must post calories and give fuller nutrition information on request.

Under FDA menu labeling rules, that written information covers carbohydrates, sugars, fiber, protein, fat and sodium. Most chains also put it on their website or app. Looking before you go is easier than deciding at the counter.

What can I order at Chipotle or another burrito place?

A bowl or salad with a protein, beans and lots of vegetables.

• Bowl over burrito. A large flour tortilla is a carb food on its own. Even an 8-inch flour tortilla has about 24 g of carbs (rounded USDA value), and burrito-shop tortillas are bigger.
• Pick one main carb. Rice or a tortilla or chips, rather than all three.
• Beans count twice. Black or pinto beans bring fiber and protein. A half cup of canned black beans has about 6 g of each (rounded USDA values).
• Pile on the vegetables. Fajita vegetables, lettuce and salsa add volume and flavor.
• Go easy on the extras you don’t love, like a second scoop of cheese or sour cream.

What can I order at Taco Bell or another taco place?

Two tacos or a bowl with beans and a protein, and water or unsweetened tea to drink.

Soft or crunchy tacos come in smaller portions than a big burrito, which makes it easier to stop at two. Beans add fiber. Combos usually come with a large fountain drink, which is where a lot of the sugar is. Ordering items on their own often makes the meal smaller too. Ask Imi “What can I order at Taco Bell?” before you go.

What can I order at McDonald’s or another burger place?

A single burger or a grilled chicken sandwich if they have one, a smaller side, and a drink without sugar.

• Single over double or triple. One patty is plenty for most meals.
• Think about the side. A small fries instead of a large, or a side salad or fruit where they’re offered.
• Watch the sauces. Barbecue and sweet-and-sour sauces carry sugar. Mustard, pickles and onions add flavor with very little.
• Skip the shake as a drink. Treat it as dessert if you want one.

What should I drink when I eat out?

Water, unsweetened iced tea, sparkling water, coffee, or a diet drink if you like one.

The CDC suggests water or a low-calorie drink such as unsweetened iced tea with meals. The AHA notes that one 12-ounce can of regular soda has about 10 teaspoons of sugar, and fountain drinks are often much bigger than 12 ounces. Sweet tea, lemonade and specialty coffees add up the same way. The NIDDK lists soda, juice, flavored coffee and sports drinks as sweet drinks to limit.

How do I handle a sit-down restaurant?

Start with vegetables, choose the protein first, and plan to take some home.

• Start with a salad or vegetable side before the main.
• Ask for swaps. Most kitchens will replace fries with vegetables or a side salad.
• Ask about the bread basket. Have a piece if you want it, then send it back.
• Box half early. The CDC suggests asking for half your meal to be wrapped up to go.
• Share dessert, or order one for the table.

Restaurant food tends to be salty too. The FDA suggests asking for lower-sodium options when you eat out. If sodium matters to you as well, see where the sodium in your week comes from.

How does Imi help?

Imi helps you plan around meals out, so the rest of the day still fits your goals.

On the blood sugar focus, carbs are spread across your meals, and Home shows carbs meal by meal. Added sugar and fiber are tracked every day. Log a meal out and Imi adds it to your day. If your glucose app writes to Apple Health, CGM included, your readings sit next to what you ate. Imi never labels them.

See what Imi plans for blood sugar, or read how much added sugar is too much.