People with type 1 diabetes may be wary about eating at unfamiliar places, including new restaurants. Uncertainty about what’s in your food or how it’ll affect your blood sugar can make eating out seem like more trouble than it’s worth.

Unfortunately, when you don’t prepare the food yourself or have quick access to a food label, it can be hard to know how many carbohydrates are in your meal. Sharing a few bites with a friend or adding an unexpected dessert can lead to more confusion.

Unless you have a continuous glucose monitor that signals if your blood sugar goes out of range, you may worry about taking too much or not enough insulin after eating out. However, with a little extra planning, there’s no reason diabetes should stop you or your child from enjoying a restaurant meal. After all, restaurants can be a great place to form special memories, and learning healthy eating habits is an important part of diabetes management. Here are some tips to make it easier, so no one has to miss out.

1. Check the Menu Before You Go

When eating out with friends and family, there’s not always enough time to read through everything on the menu. You may feel pressured to order what other people are getting or make a quick decision about what to eat. However, if you take the time to consider what’s on the menu before you go, you can plan ahead.

Luckily, most restaurant menus are available online, so you can look over your food choices before you arrive. Read through the descriptions, including sauces and sides, to get a complete picture of what you’re going to eat. You can also think about potential substitutions to improve your meal, such as swapping a side of fries for vegetables.

2. Pack the Things You Need

You can be ready for almost any situation with type 1 diabetes as long as you have the supplies you need to deal with blood sugar ups and downs. Since restaurants can be somewhat unpredictable (you don’t always know how long it’ll take to get your food or if it was prepared exactly as you expected), it’s always best to have some reassurance packed in your bag.

Essential items to bring to a restaurant include fast-acting carbohydrates, insulin, and glucagon. Also, remember to grab your glucose meter if needed.

3. Consider Choosing a Chain Restaurant

Small, family-owned restaurants have their charm. But choosing a chain restaurant (including fast-food places) can make life easier when you have type 1 diabetes. Large chains are required to follow standardized recipes, meaning their menu items are prepared the same way no matter where you go or who makes it. Because the menu is standard, the nutrition information is also readily available.

After reviewing the menu online, you can usually find out how many carbohydrates are in each dish right on the company’s website. Sometimes, you’ll even find tools that allow you to customize your meal and see how changes can affect the meal’s carbohydrates, protein, and fat content. Just be sure to read the fine print. Things like condiments or sides may not be included in the standard nutrition information, and these add-ons can significantly impact the nutritional breakdown.

4. Be Wary of Buffets

Perhaps one of the trickiest types of restaurants for someone who wants to count their carbs is a buffet. Buffets have many options, and the food is served in unspecified portions. As a result, counting carbohydrates at a buffet can seem nearly impossible, even if you’re an expert.

If you’re going to a buffet, eat slowly and fill your plate with plenty of nonstarchy vegetables. Keep in mind that any sauces and salad dressings on seemingly healthy dishes may still be high in added sugar. It’s a good idea to keep a closer eye on your blood sugar levels for the rest of the day so you can make sure to dose your insulin correctly.

5. Drink Water With Your Meal

One way to avoid extra sugar and carbohydrates with your meal is by drinking water. Skipping the fountain drinks and opting for water is better for you, and it simplifies carbohydrate counting. Think of drinks as one less thing to worry about.

In addition, restaurant meals are notoriously high in sodium. Drinking plenty of water with your meal is a good way to help your body balance the sodium and stay hydrated.

6. Pick and Choose Your Extras

Some restaurants seem to have endless menu options. Whether it’s an appetizer before the meal, extra sides, added sauces, or dessert, there are always ways to customize your meal and add unplanned sources of carbohydrates.

While this is fine to do if you plan for it, adding last-minute extras can easily put you over your anticipated carb count. It’s easy to get wrapped up in the social aspects of eating out and underestimate what you ate. That’s why you should only choose extras that are worth it to you, and be sure to account for them as part of your total meal.

7. Don’t Be Afraid To Speak Up

Food allergies, nutritional concerns, and diabetes are common issues that many people face. If you feel comfortable, share your diagnosis with your server. Knowing you have diabetes may encourage them to be more attentive to your questions. Even if you don’t want to talk about diabetes, there’s no reason to feel self-conscious when asking questions about what’s in your food. Chances are, your server answers questions like these all the time.

8. Bring Half of Your Meal Back Home

Most restaurant portion sizes are much bigger than the food you might normally eat at home. Restaurants try to provide a better value for the cost of your meal by loading up your plate. However, this “portion distortion” can make it difficult to compare restaurant meals with your usual meals. Packing up half of the meal to go (even before you start eating) is a good way to get a more reasonable portion size with a moderate amount of carbs. You may find that a half portion is more comparable to your usual meal size.

9. For Kids, Consider This a Learning Opportunity

Children with type 1 diabetes need to learn how to navigate the outside world with their condition. Since type 1 diabetes is something they’ll have for life, it’s important for them to practice handling different situations, including going to restaurants.

Even if you currently control all of their meals and snacks, they’re bound to wind up at a restaurant eventually. Teaching your child tips and tricks for eating out when they’re with you can help prep them for when they’re on their own and going out with friends. If you have any questions about what your child should eat, talk to their health care provider and ask for a referral to a registered dietitian.

Talk With Others Who Understand

On myT1Dteam, the social network for people with type 1 diabetes and their loved ones, you can connect with others who understand what you’re going through. More than 3,000 members ask questions, give advice, and share their stories about life with type 1 diabetes.

How does eating out fit into your type 1 diabetes meal plan? Do you look for healthy food to fit a balanced diet at restaurants, or simply readjust your insulin doses accordingly? Share your experience below, or start a conversation by posting on your Activities page.