Eating healthy doesn’t have to end when you walk into a restaurant. While it's important to prioritize home-cooked meals, eating out is part of real life. Whether you’re traveling, running errands, or just too tired to cook after work, you can enjoy restaurant meals without sabotaging your weight loss or blood sugar goals.

Working with clients who wear continuous glucose monitors, our FNS dietitians and nutritionists see how restaurant meals often spike blood sugar levels. The good news? With a few simple strategies, you can enjoy eating out without the blood sugar rollercoaster.

Why Blood Sugar Balance Matters

Keeping your blood sugar stable supports weight loss, lowers your A1c, and reduces inflammation. Fiber-rich vegetables, protein, and healthy fats help maintain steady blood sugar. Low-fiber carbs (starches and sugars) make it rise quickly, especially if eaten alone.

The secret is balance: combine carbs with plenty of protein and fiber so you stay in a healthy blood sugar range and still enjoy your meal. Below, we’ll walk through our dietitian-approved tips for blood sugar balance while eating out at restaurants.

1. Know Your Carbs at Restaurants

Most restaurants and takeout spots load up on cheap carbs, such as rice, potatoes, fries, bread, and buns, while serving smaller portions of protein and vegetables. That carb-heavy ratio is what leads to blood sugar spikes.

Rules of thumb:

• Eat all the protein and veggies/salad.
• Pick one carb choice (fries OR a burger bun) or limit to about half the carbs or starches.

Bonus hack: When possible, eat in this order: fiber first (salad or veggies), then protein, then carbs. That sequence can help blunt blood sugar spikes.

Looking for places in Wilmington, NC with protein-forward options? Check out this list of healthy lunch spots in the city!

2. Choose Your Appetizers Strategically

Start with a protein or salad-based appetizer instead of carb-heavy starters like fresh bread, bruschetta, spring rolls, nachos, or pita with hummus.

Great options:

• Beef skewers (teriyaki or chimichurri)
• Mini meatballs (beef, pork, or turkey)
• Chicken satay (use sugary peanut sauce sparingly)
• Prosciutto-wrapped asparagus
• Mini steak bites with garlic butter or chimichurri
• Cocktail sausages or kielbasa
• Edamame

3. Make Protein the Star of the Main Dish

Dishes like pasta, risotto, or pizza are mostly carbs with a little protein sprinkled in. When you’re choosing your meal with blood sugar balance in mind, pick entrées where the protein is obvious and substantial (at least the size of your palm) like a fillet of fish, chicken breast, or steak. Add veggies and control your own starch portion if it’s served separately.

4. Choose Your Salads Carefully

Salads with protein are usually a great choice when eating out, but the dressing can be a sugar bomb. High-sugar dressings include ranch, thousand island, sweet Italian, French, honey mustard, balsamic, and raspberry vinaigrette.

Salad Tips:

• Ask for dressing on the side so you control the amount.
• Request olive oil and lemon or vinegar instead.
• Skip the croutons.

5. Be Mindful of Sauces & Condiments

Sugary sauces can also be sneaky blood sugar spikers, even on dishes that look blood sugar-friendly

Examples of high-carb sauces (per tablespoon):

• Ketchup: 4.5 g
• Teriyaki: 2.8 g
• Hoisin: 7.1 g
• Honey mustard: 5–7 g
• BBQ sauce: 7–8 g
• Peanut sauce: 4 g
• Sweet chili: 4–9 g
• Sweet & sour: 7 g
• Gochujang: 10–14 g

Most people use more than one tablespoon.

Lower sugar sauce options that you can keep your eye out for:

• Chimichurri
• Hollandaise or Béarnaise
• Peppercorn or demi-glace
• Hot sauce or mustard
• Soy sauce (watch sodium)
• Pesto, mayonnaise, pico de gallo

Mexican enchilada or queso sauces can vary. Ask about ingredients if you’re unsure.

Eating Out in Wilmington, NC?

You don’t have to miss out on your favorite spots. Many healthy restaurants in Wilmington, NC now offer build-your-own bowls, grilled proteins, and veggie sides so you can create a balanced meal. Use the tips above to keep your blood sugar in check wherever you go.

The Bottom Line

Eating out doesn’t have to throw you off track. Focus on plenty of protein and fiber, watch your sauces and dressings, and be mindful of carb portions. With a few smart swaps, you can enjoy restaurant meals and still reach your weight loss or blood sugar goals, whether you’re at home, on vacation, or dining out in Wilmington.

And remember, one heavier, carb-forward meal is not going to undo your progress. It’s the choices you make most of the time that matter, so give yourself permission to enjoy eating out without stress or guilt.