{"id":4437,"date":"2021-10-05T02:39:58","date_gmt":"2021-10-05T02:39:58","guid":{"rendered":"https:\/\/360care.ca\/?p=4437"},"modified":"2024-02-28T06:54:27","modified_gmt":"2024-02-28T06:54:27","slug":"6-pieces-of-advice-for-eating-out-with-diabetes","status":"publish","type":"post","link":"https:\/\/360care.ca\/fr\/blog\/nutrition\/6-pieces-of-advice-for-eating-out-with-diabetes\/","title":{"rendered":"Six conseils pour manger au restaurant quand on est diab\u00e9tique"},"content":{"rendered":"
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Avoir le diab\u00e8te ne signifie pas qu'il est impossible de manger au restaurant! Cependant, un peu de planification permet d'att\u00e9nuer une partie du stress<\/a> qui peut accompagner les repas au restaurant. Il est naturellement plus difficile de respecter un r\u00e9gime ou un plan de repas lorsque tous vos sens sont submerg\u00e9s par de d\u00e9licieuses tentations. Malheureusement, les restaurants n'offrent g\u00e9n\u00e9ralement pas les repas les plus \u00e9quilibr\u00e9s. N\u00e9anmoins, gr\u00e2ce \u00e0 ces conseils, votre prochain repas devrait se d\u00e9rouler un peu plus facilement!<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t

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1. Planifiez \u00e0 l\u2019avance<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t
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De nombreux restaurants mettent \u00e0 disposition leurs informations nutritionnelles<\/a> en ligne. Pensez \u00e0 regarder le menu en ligne avant de partir. Cela vous donnera une id\u00e9e de ce \u00e0 quoi vous pouvez vous attendre sur le menu et vous aidera peut-\u00eatre \u00e0 prendre votre d\u00e9cision de repas \u00e0 l'avance. R\u00e9fl\u00e9chir sur place vous met sous pression et vous oblige \u00e0 prendre une d\u00e9cision rapide au lieu d'\u00e9valuer soigneusement vos besoins nutritionnels.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t

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Alexandr Podvalny, Pexels<\/figcaption>\n\t\t\t\t\t\t\t\t\t\t<\/figure>\n\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t
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2.\tPrenez le contr\u00f4le de la taille des portions<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t
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Le ph\u00e9nom\u00e8ne du \"repas valeur\", c'est-\u00e0-dire le fait d'en avoir plus pour son argent, a eu un impact consid\u00e9rable sur la fa\u00e7on de servir la nourriture. Les recherches ont montr\u00e9 une tendance constante \u00e0 l'augmentation de la taille des portions servies par les restaurants, qui refl\u00e8te la pr\u00e9valence croissante de l'ob\u00e9sit\u00e9, des maladies cardiaques et d'autres maladies connexes.<\/p>

Des \u00e9tudes ont montr\u00e9 que les gens mangent plus que lorsqu'on leur donne une plus petite quantit\u00e9 du m\u00eame aliment lorsqu'on leur donne une portion plus importante. Moins de 45% d'entre eux ont remarqu\u00e9 que les quantit\u00e9s \u00e9taient plus petites. Avec cette popularit\u00e9 de l'augmentation de la taille des portions, la surconsommation devient nettement plus accessible, au point que la plus grande taille peut m\u00eame passer inaper\u00e7ue.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t

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\n\t\t\t\t\t\n\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\tDiabetes Canada: Eating Away From Home<\/span>\n\t\t\t\t\t<\/span>\n\t\t\t\t\t<\/a>\n\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t
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La surconsommation peut provoquer des pics importants de glyc\u00e9mie<\/a>et avoir un impact sur la r\u00e9ponse insulinique. Demandez au serveur d'estimer la quantit\u00e9 de nourriture par portion servie, si n\u00e9cessaire. De nombreux restaurants proposent une portion plus petite (parfois appel\u00e9 '\u2018demi-portion\u201d), mais uniquement sur demande! La plupart des plats sont accompagn\u00e9s d'une sorte de compl\u00e9ment, comme du pain \u00e0 l'ail avec un plat de p\u00e2tes ou des frites avec un hamburger. En g\u00e9n\u00e9ral, ces options peuvent \u00eatre remplac\u00e9es par une alternative plus saine ou supprim\u00e9es de la commande! Essayez d'\u00e9quilibrer votre repas du mieux que vous pouvez. Essayez d'avoir \u00bc de votre assiette en grains\/carbs, \u00bd assiette pleine de l\u00e9gumes et \u00bc de votre assiette en prot\u00e9ines<\/a>.<\/p>

Une autre astuce consiste \u00e0 mettre les aliments suppl\u00e9mentaires dans un r\u00e9cipient \u00e0 emporter avant de commencer \u00e0 manger. Ainsi, vous ne serez pas tent\u00e9 de manger tout ce qu'il y a dans votre assiette!<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t

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3.\t\u00c9vitez les pi\u00e8ges<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t
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Lorsqu'on parle d'alimentation saine, la salade semble toujours \u00eatre l'option \u00e0 privil\u00e9gier, mais souvent les salades ne sont pas aussi saines qu'elles le paraissent! L'un des types de salade les plus populaires est la salade C\u00e9sar, qui contient du fromage, des morceaux de bacon et des cro\u00fbtons sur la laitue. Ces ajouts sont riches en sodium, en gras trans et satur\u00e9s<\/a>, et en glucides. Demander les garnitures \u00e0 part permet de mieux contr\u00f4ler le contenu nutritionnel. Lorsque vous examinez le menu, un bon conseil est de rester \u00e0 l'\u00e9cart des choix sains st\u00e9r\u00e9otyp\u00e9s et de lire plus en profondeur les ingr\u00e9dients des autres options du menu. Par exemple, \u00e9vitez les plats contenant des sauces \u00e0 base de sucre (teriyaki, BBQ, miel, etc.) et remplacez les aliments frits par des grillades. Recherchez plut\u00f4t des plats riches en fibres et pauvres en gras trans et satur\u00e9s, en sodium et en sucre<\/a>.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t

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Julie Aagaard, Pexels<\/figcaption>\n\t\t\t\t\t\t\t\t\t\t<\/figure>\n\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t
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4.\tNe sautez pas de repas avant de sortir<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t
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Le fait de manger \u00e0 des heures r\u00e9guli\u00e8res aide \u00e0 maintenir les fluctuations de la glyc\u00e9mie tout au long de la journ\u00e9e. Id\u00e9alement, lorsque vous faites une r\u00e9servation, demandez au groupe s'il peut planifier la sortie en fonction de vos heures habituelles de repas. Malheureusement, cela n'est pas toujours possible, car la vie de chacun est organis\u00e9e diff\u00e9remment. Si le repas ne peut pas \u00eatre planifi\u00e9 \u00e0 votre heure habituelle de repas, envisagez de prendre une collation \u00e0 votre heure habituelle de repas.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t

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S'well, Unsplash<\/figcaption>\n\t\t\t\t\t\t\t\t\t\t<\/figure>\n\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t
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5.\tBuvez intelligemment<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t
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Les liquides sont essentiels au maintien des fonctions corporelles. L'eau est toujours la meilleure option car elle hydrate le corps tr\u00e8s rapidement. Pourtant, lorsque vous \u00eates au restaurant, les autres boissons sont beaucoup plus attrayantes! De nombreux sodas ont une teneur en sucre tr\u00e8s \u00e9lev\u00e9e, ce qui peut avoir un impact n\u00e9gatif sur la glyc\u00e9mie. Si vous avez envie d'un rafra\u00eechissement p\u00e9tillant, optez pour un club soda ou une eau gazeuse. Pour ceux qui boivent de l'alcool, limitez votre consommation \u00e0 un ou deux verres tout en surveillant votre glyc\u00e9mie. Il est facile de se laisser attirer par les boissons les plus s\u00e9duisantes. Mais ce sont g\u00e9n\u00e9ralement celles qui contiennent le plus de sucre ajout\u00e9 et de calories vides! Une boisson alcoolis\u00e9e m\u00e9lang\u00e9e \u00e0 un club soda, un seltzer ou une base sans sucre est une alternative beaucoup plus s\u00fbre!<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t

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Kindel Media, Pexels<\/figcaption>\n\t\t\t\t\t\t\t\t\t\t<\/figure>\n\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t
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6.\tPosez des questions<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t
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Dans l'ensemble, la meilleure fa\u00e7on d'obtenir des informations nutritionnelles compl\u00e8tes est de demander au serveur ou au chef comment les aliments sont pr\u00e9par\u00e9s. Ensuite, pr\u00e9venez la cuisine de vos besoins alimentaires pour voir quelles autres options existent. M\u00eame si vous ne voyez pas quelque chose sur le menu, demandez toujours. Le diab\u00e8te ne doit pas rendre les sorties au restaurant stressantes! M\u00eame si la plupart des restaurants ne sont pas \u00e9quip\u00e9s pour servir les options les plus saines ou m\u00eame pour r\u00e9pondre aux besoins des personnes atteintes de diab\u00e8te, il est possible d'adapter ce qui est d\u00e9j\u00e0 au menu pour r\u00e9pondre au mieux \u00e0 vos besoins.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t

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Andrea Piacquadio, Pexels<\/figcaption>\n\t\t\t\t\t\t\t\t\t\t<\/figure>\n\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t
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Si vous \u00eates confus ou si vous souhaitez obtenir de plus amples informations, l'\u00e9quipe d'Ellerca Health est l\u00e0 pour vous aider<\/a>! De nombreux professionnels de la sant\u00e9 sont form\u00e9s pour vous soutenir et vous mettre en contact avec d'autres ressources qui peuvent vous aider. Alors n'\u00e9vitez pas de manger au restaurant, ce n'est pas aussi difficile que cela peut para\u00eetre!<\/p>

R\u00e9f\u00e9rences:<\/u><\/strong><\/p>

Division of Nutrition and Physical Activity. Research to Practice Series No. 2: Portion Size. Atlanta: Centers for Disease Control and Prevention, 2006.<\/p>

Young, Lisa R., and Marion Nestle. \u201cThe Contribution of Expanding Portion Sizes to the Us Obesity Epidemic.\u201d\u00a0American Journal of Public Health<\/em>, vol. 92, no. 2, Feb. 2002, pp. 246\u2013249., doi:10.2105\/ajph.92.2.246.<\/p>

\u201cEating Out.\u201d\u00a0Centers for Disease Control and Prevention<\/em>, Centers for Disease Control and Prevention, 10 Aug. 2021, www.cdc.gov\/diabetes\/managing\/eat-well\/eating-out.html<\/a>.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<\/div>","protected":false},"excerpt":{"rendered":"

Having diabetes doesn\u2019t mean that eating out is impossible! However, a little bit of planning can help alleviate some of the stress that may accompany eating out at restaurants. It\u2019s understandably harder to stick to a diet or meal plan when all your senses are engulfed with delicious temptations. Unfortunately, restaurants aren\u2019t usually catered towards … <\/p>\n

Continuer la lecture de « 6 Pieces of Advice for Eating Out with Diabetes »<\/span><\/a><\/p>","protected":false},"author":30,"featured_media":4439,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_mo_disable_npp":"","footnotes":""},"categories":[8,10],"tags":[16,35,58,59,62,24],"class_list":["post-4437","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-nutrition","category-tips-tricks","tag-diabetes","tag-diabetesmanagement","tag-food","tag-health","tag-health-benefits","tag-nutrition","entry"],"yoast_head":"\n6 Pieces of Advice for Eating Out with Diabetes - Nutrition<\/title>\n<meta name=\"description\" content=\"You can still get great food while enjoying your favourite restaurants. 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