One of my readers sent the following question, "Since I live alone, I rarely cook (if ever). I have type 2 diabetes and I'm wondering which is better... eating frozen dinners or restaurant food? Thank you for your help."
The answer is, it depends.
Check the nutritional information on the frozen dinners you are eating and see if the numbers are acceptable for your own meal plan. The advantage to the frozen dinner is that you have the nutritional information easily available to you. Keep in mind that many of frozen dinners are high in sodium and fat. In addition, frozen dinners usually have additives, preservatives, and are heavy in carbohydrates, gravies, and sauces.
In regards to restaurant food, some (mainly chains, i.e. Chili's, Applebees, Macaroni Grill)have nutritional information available for their menu items listed on their websites. However you don't know every ingredient being used in their preparation.
My suggestions if eating out in a restaurant:
1. Skip the appetizer - as well as the bread that is put on the table.
2. Drink water(ask for lemon or lime for flavor) - skip the sugary drinks.
3. Ask your server how items are prepared before you order it. Don't be shy about "special ordering".
4. Choose menu items that are broiled, roasted, grilled, steamed, or baked.
5. Ask your server to request that no butter or salt is added to your dish.
6. Plan to take home leftovers! Restaurant portions are usually exaggerated. Ask for a "take home" container before you even start eating and put half of your protein and starch in it. See my suggestions in one of my earlier posts on how to approximate portions sizes (deck of cards = 3 oz Protein, fist = 1 oz of starch).
7. If ordering chicken - remove the skin before consuming. Choose leaner meats such as poultry or seafood.
8. Request sauces, dressings, and gravies be served on the side! Stick with oil/vinegar for your dressing - avoid croutons, bacon bits, and anything laden in mayo.
9. When possible, swap white rice for brown, pasta for whole-wheat, fries for a baked potato (sans sour cream and butter - use a little lemon juice instead.)
My suggestion, if possible, is to pre-prepare your own meals in larger quantities and freeze the extra so you don't have to cook as often and you can have complete control over the ingredients and "healthiness" of what you consume. Utilize frozen vegetables, and crockpot recipes for less prep time and the ability to make the task easier. If you can reserve one day over week or two and make several dishes this way, you don't have to cook everyday.
Don't forget to use www.foodpicker.org for assistance on nutritional information:
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