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Don’t be afraid to dine out. Here’s how to navigate it

Dining out is a great way to enjoy food and connect with your friends and loved ones. But it can be easy to get off track, overeat, and consume high-sugar foods. These culprits spike your glucose, leaving you feeling low-energy, hungry, and irritable. (1) And these fluctuations can even affect your sleep quality, especially if you’ve been out later in the evening. 

Set yourself up for success and check the menu before you dine out. Plan for steady by exploring in advance what healthy options are available and thinking through what you’ll order.

When choosing your meal, keep your glucose steady by picking a protein-forward main course like chicken, salmon, or tofu. 

Instead of starchy sides (like mashed potatoes, chips, or white rice), opt for salad, vegetables, or low-glycaemic carbohydrates (like brown rice or quinoa). These will impact your glucose less. 

Avoid sauces and condiments that are high in sugar. (2) And monitor your alcohol intake. It can fluctuate your glucose, dehydrate you, and disturb your sleep patterns.

When it comes to dessert, skip it, share it, or go savoury to keep your glucose steady. (3) Make it less about restrictions and more about making healthy choices.



  1. Yoda K, Inaba M, Hamamoto K, Yoda M, Tsuda A, Mori K, Imanishi Y, Emoto M, Yamada S. Association between poor glycemic control, impaired sleep quality, and increased arterial thickening in type 2 diabetic patients. PLoS One. 2015 Apr 14;10(4):e0122521. 
  2. Pietilä J, Helander E, Korhonen I, Myllymäki T, Kujala UM, Lindholm H. Acute Effect of Alcohol Intake on Cardiovascular Autonomic Regulation During the First Hours of Sleep in a Large Real-World Sample of Finnish Employees: Observational Study. JMIR Ment Health. 2018 Mar 16;5(1):e23. 
  3. Xi P, Liu RH. Whole food approach for type 2 diabetes prevention. Mol Nutr Food Res. 2016 Aug;60(8):1819-36. 
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© 2023 Abbott. All rights reserved. Lingo and related marks are marks of the Abbott group of companies. Other marks are the property of their respective owners.Lingo Sensing Technology Unlimited Company is a private Unlimited Company with registered number 731659. Our registered office is at 70 Sir John Rogersons Quay, Dublin 2, D02 R296, Ireland.The Lingo system is not intended for medical use and is not intended for use in screening, diagnosis, treatment, cure, mitigation, prevention, or monitoring of diseases, including diabetes. The Lingo programme does not guarantee that everyone will achieve the same results as individual responses may vary. It is best to speak to your doctor for advise on starting any diet or exercise regime or if you have an eating disorder or a history of eating disorders.Do not use Lingo if you are pregnant. Dietary advice and Lingo Counts may not be suitable for you if you are pregnant.