Social Eating with Gestational Diabetes
While managing gestational diabetes at home can be challenging enough, social situations present their own unique set of obstacles. From restaurant meals and work lunches to family gatherings and holiday celebrations, this guide will help you navigate social eating with confidence and without sacrificing your blood sugar goals.
Restaurant Strategies
Dining out doesn’t have to derail your blood sugar management. These strategies can help you make informed choices:
Before You Go
- Research the menu: Most restaurants post their menus online
- Eat a small protein snack: Taking the edge off hunger helps you make better choices
- Time your meal: Try to maintain your regular eating schedule
- Select restaurants wisely: Choose places with customizable options
Ordering Strategies
- Ask questions: Don’t hesitate to inquire about ingredients and preparation methods
- Request modifications: Most restaurants will accommodate reasonable requests
- Split portions: Restaurant servings are often larger than necessary
- Create a balanced plate: Apply the same principles you use at home
Smart Menu Choices
| Food Category | Better Choices | Foods to Limit |
|---|---|---|
| Appetizers | Vegetable-based soups, salads with dressing on the side, shrimp cocktail | Fried appetizers, bread baskets, chips and salsa |
| Proteins | Grilled, baked, or broiled meats, fish, or tofu | Breaded or fried proteins, processed meats |
| Sides | Non-starchy vegetables, side salads, small portion of whole grains | French fries, mashed potatoes, rice pilaf |
| Beverages | Water, unsweetened tea, sparkling water with lemon | Regular sodas, sweetened tea, fruit juices, alcoholic beverages |
Ethnic Restaurant Guidance
Italian
- Choose: Grilled fish or chicken, tomato-based (not cream) sauces, side salads
- Limit: Pasta (or request a half portion), breadsticks, garlic bread
Mexican
- Choose: Fajitas (limit the tortillas), carnitas, ceviche, black beans
- Limit: Chips, large burritos, quesadillas, rice
Asian
- Choose: Stir-fried dishes with plenty of vegetables, clear soups, sashimi
- Limit: White rice (request brown in small amounts), sweet sauces, tempura items
Indian
- Choose: Tandoori dishes, vegetable curries, lentil dal, raita
- Limit: Naan bread, samosas, rice-based dishes
Holiday and Celebration Strategies
Holiday traditions and special celebrations often center around food, but they don’t have to disrupt your blood sugar management.
Before the Event
- Don’t skip meals: Arrive moderately hungry, not starving
- Bring a dish: Contribute a diabetes-friendly option you know you can enjoy
- Have a plan: Decide in advance how you’ll handle the meal
- Communicate selectively: Share your needs with the host if appropriate
During the Celebration
- Survey all options: Look at everything available before filling your plate
- Be selective: Choose favorite foods rather than taking some of everything
- Start with vegetables and protein: Fill up on non-starchy vegetables and protein first
- Use the plate method: ½ non-starchy vegetables, ¼ protein, ¼ carbohydrates
- Eat mindfully: Sit down, eat slowly, and truly enjoy each bite
- Stay hydrated: Drink water throughout the event
Holiday-Specific Tips
Thanksgiving
- Turkey (without skin) is an excellent protein choice
- Small portions of sweet potatoes or mashed potatoes (not both)
- Focus on vegetable sides like green beans, Brussels sprouts, or salad
- Very small taste of stuffing if desired
- Consider bringing a lower-sugar cranberry sauce
Christmas/Hanukkah/Winter Holidays
- Prioritize protein main dishes
- Choose one starchy side in moderation
- Enjoy vegetable-based sides freely
- Have a plan for dealing with cookie exchanges and dessert tables
Summer BBQs and Picnics
- Grilled meats without sweet sauces make excellent options
- Bring vegetable-based sides like salads or grilled vegetables
- Watch out for hidden sugars in coleslaw, baked beans, and potato salad
- Choose berries for dessert over higher-sugar fruits
Workplace Challenges
Work environments can present their own challenges for gestational diabetes management.
Office Snacks and Break Rooms
- Pack your own snacks: Don’t rely on vending machines or doughnut boxes
- Be prepared for unexpected treats: Keep protein-rich alternatives at your desk
- Position yourself away from food: During meetings, sit away from the snack table
- Find allies: Consider sharing your needs with close colleagues
Business Lunches and Catered Events
- Preview the menu: Ask what will be served if possible
- Eat before if necessary: Have a protein snack if the timing or options are concerning
- Look for the healthier options: Most catering includes some diabetes-friendly choices
- Be confident in your choices: Focus on the business, not explaining your food selections
Social Pressure and Comments
One of the most challenging aspects of managing gestational diabetes in social situations is navigating others’ comments and expectations.
Common Scenarios and Responses
| Comment | Possible Response |
|---|---|
| “Just one bite won’t hurt!” | “I’m actually trying to be consistent with my eating pattern right now, but thank you.” |
| “My sister had GD and ate whatever she wanted.” | “Everyone’s experience is different. I’m doing what works best for my body and my baby.” |
| “You’re being too strict/obsessive.” | “I’m following my healthcare team’s recommendations to keep my baby healthy.” |
| “But I made this especially for you!” | “It looks delicious. Could I take a small portion home for later when it fits better with my eating plan?” |
Setting Boundaries
- Prepare short, clear responses in advance
- Change the subject after responding
- Remember that your pregnancy and health are personal matters
- Focus on people who are supportive
Alcohol Considerations
Many healthcare providers recommend avoiding alcohol entirely during pregnancy. However, if your provider has approved occasional very light consumption, keep these points in mind:
- Alcohol can lower blood sugar, potentially causing hypoglycemia
- Many alcoholic drinks contain significant carbohydrates
- Alcohol may impair judgment about food choices
- Always consume with food if approved by your healthcare provider
- Check blood sugar more frequently if you do consume alcohol
The Bottom Line
Social situations don’t have to derail your gestational diabetes management. With some advance planning, clear communication, and smart strategies, you can participate fully in social events while keeping your blood sugar levels stable. Remember that this is a temporary situation, and the skills you’re learning will benefit your health long after your baby arrives.
In our next article, we’ll discuss preparing for labor and delivery with gestational diabetes, including what to expect in the hospital and immediate postpartum considerations.