Eating out is something that is normal in our lives, if it is a business meeting over diner, a fast-food meal with the children or a neighborhood barbecue. We eat out when we don't feel like cooking, when we want a different taste and because it is nice to enjoy a nice atmosphere in a restaurant or a nice meal without having to wash the dishes afterwards. But is it healthy?

Well, it can be. You should plan before, make good choices and you will find foods that go along with your meal plan. A lot of restaurants try to adjust their menu to the health needs of their customers. You want healthy food because you have diabetes – and you're not the only one. A lot of people want healthy food dishes to choose from the menu. Other people want to watch their cholesterol or eat low-fat food.

Some restaurants have food low in cholesterol, fat, and sodium, and higher in fiber on their menu. A lot of restaurants offer sweeteners and diet drinks, low-fat salad dressing, low-fat milk, and salt substitutes. It is not hard to find baked or broiled food, whole-grain breads, salads, fish and vegetables.

Many restaurants have food that is healthy. You should ask the waiter for calorie and fat information on dishes on the menu. Chefs can make low-fat entrees using lean cuts of meat. Asking for skinless chicken or no butter on a certain dish is also possible. At some restaurants you can ask for smaller portions for less money.

Having diabetes doesn't mean that you and all other diabetics have the same plan for your nutrition. Some people find eating fewer calories important. Other people want to slow down with fat and salt. Talk it over with you nutritionist, what are your goals?

If you go out to diner a lot, make your nutritionist aware of this fact and ask for their advise on how to eat out healthy. They may have tips of good healthy restaurants for you. When you eat out follow your goals as much as you can. Choose a restaurant with a lot of different dishes, that way you will find the foods that you want.

When you are at a restaurant, just order what you need and want. Be prepared if the restaurant cannot make what you want.

Here's the way to order.

• If you want a low-fat diet, see to it that no salt is on your food.

• Find out what is in a dish, and how big it is.

• Try to stick to the portion you are used to eating at home. If the portion served is larger, you can share with your dining partner or ask for a doggy bag to take some food home.

• Use the menu your own way. Make up your own menu choices and ask for them. Order a bowl of fruit for an appetizer or order the appetizer with a salad as a main dish.

• Eat slowly.

• Ask if the chef can leave out butter when he broils it.

• If you order a baked potato, use a teaspoon of margarine or low-calorie cream to top it with. Make sure t\it is not served with cream sauce, but rather plain with vegetables on the side.

• Order low-calorie items, like a salad dressing. You can ask the chef to make a dressing from lemon juice and oil instead of that high-fat dressing.

• Ask for substitutes. You can ask for more vegetables if you don't want to eat those chips. If that's not possible, just ask them to leave out the high-fat food.

• Be careful with alcohol, it does not provide you with nutrition but does add calories.

• Don't let foods come with the sauce, gravy or salad dressing on top it, but order it on the side.

• Don't eat food that is breaded or fried, they add fat.

Sometimes it is better to phone a restaurant in advance, that way they can better meet your needs. Ask them if they can use low-fat margarine, no extra sauce or butter, vegetable oil and if they can broil instead of fry. Or take a look at the menu of the restaurant so that you can look over the items that go with your food plan. Call the restaurant and get more details about the food being served in advance.

And, remember, if there are healthy items on the menu that you like, tell the manager about it. Restaurants offer what the customer wants, but you have to let them know otherwise they won't change their menu.