Eating Out with T1D: How to Handle Restaurants Without Losing Your Mind (or Your Blood Sugar)

‼️DISCLAIMER: although I am a healthcare professional, this post is not intended to be medical advice. This is simply me sharing some of what I know, but your body may not respond in this way so please make sure you are chatting with your diabetes educator and/or doctor first ‼️ or bring me onto your care team 😘

There’s something about restaurants that throws a wrench into even the best blood sugar management plans: unpredictable food timing, mystery carbs, inconsistent portions, social pressure, and, let’s be honest, the internal panic that comes from thinking: Is this worth it? Am I going to spike? Crash? Am I about to ruin my whole day with one plate of food?

If you’ve ever bolused too early and watched your blood sugar nosedive before the bread basket even hit the table—or waited too long and spent the rest of the night chasing a 300+, this post is for you.

This isn’t a fluffy, vague “Just be mindful!” kind of guide. This is your real-world, judgment-free restaurant protocol to help you feel more in control—whether you’re grabbing fast food or sitting down to a fancy dinner with friends.

Step 1: Know the Goal, Not Just the Food

Before we dive into strategies, here’s a quick mindset check:

The goal is not perfect numbers.
The goal is stability and recovery.

Restaurant meals are rarely perfectly timed, portioned, or predictable. So stop expecting perfect execution. Expect to pivot, adjust, and correct—because that’s the real skill that separates stressed T1Ds from confident ones.

Step 2: Prebolus for What You Know

Here’s your golden rule:

Give yourself a prebolus for what you KNOW you will eat.

If you’re ordering a sandwich and chips and know you’ll probably eat half the sandwich and half the chips, you might prebolus for that. If you end up eating the full portion, bolus for the rest as soon as you decide to go for it.

It’s way easier (and safer) to split a bolus into two parts than to:

• take too much up front and crash while you wait for the food, then have a snack, then take insulin for that, only to super spike, and maybe crash again 
• or wait too long and spike so hard it takes all day/night to come down
  
  

This strategy is especially helpful at sit-down restaurants where food can be delayed or oversized. You're building in flexibility without sacrificing blood sugar control.

Example:

Let’s say you’re at a burger place. You’re planning to eat:

• Half the burger (~20g)
• A few fries (~15g)

Prebolus for ~35g carbs when you know the food is ~10–15 minutes out. If your food takes longer or you decide to eat more, you’ve got room to adjust.

Step 3: Start with Protein & Veggies

If your food shows up before your insulin kicks in—or you didn’t have time to prebolus at all—don’t panic.

Eat the low/no-carb stuff first: think non-starchy vegetables, meat, cheese, eggs, tofu, etc.

This slows digestion, giving your insulin more time to catch up before the carbs hit. It won’t completely flatten a spike, but it can blunt the rise enough to help you avoid a full-blown rollercoaster.

No prebolus? Do this:

• Skip the bread basket or chips until later
• Start with your salad, veggies, or protein
• Then work your way to the carbs once your insulin has had some runway 

Step 4: Do Some Quick Recon

I’ll be honest: this step takes practice. But it gets easier and faster with time.

Before you eat (or before you arrive if you’re anxious like myself), do a 2-minute recon mission:

• Look at the menu online (or even call ahead)
• Check if they have a nutrition facts page
• Search Instagram, Yelp, or Google for photos of the food
• Ask the server: “Do you know when the food will be out?” or “Is this dish pretty big or small?”

You’re not asking for perfection. You’re asking for a clue so you can time your insulin and estimate your carbs better.

Even knowing that a meal takes 20 minutes to prep vs. 5 can help you decide: Should I bolus now? Or wait until I see the plate?

Step 5: Estimate Your Portions—Don’t Just Wing It

Guessing is part of the deal, but you don’t have to wing it blindly. Use portion tools and reference sizes to give yourself a ballpark estimate.

Here’s where your hand-sized portions come in:

• A fist = ~1 cup of carbs (about 30–45g depending on density)
• Your palm or a traditional deck of 52 playing cards = ~3 oz of protein
• A thumb = ~1 Tbsp fat

Example: If your street tacos are about 1 fist of tortilla and fillings total, that might be 30–40g carbs. Add in any sauces, rice, or drinks as needed.

You don’t have to be exact—just be intentionally close. Consistency > perfection.

Want help estimating meals? I made a portion size handout for exactly this reason. Message me and I’ll send it to you directly!

Step 6: Plan for the Fix

Let’s say you do all this and still spike. That doesn’t mean you failed—it means you're human and you're eating out and you’re LEARNING. View it as a clue, not a failure. 

Here’s what separates confident T1Ds: They have a fix-it plan.

If your blood sugar goes high after the meal:

• Check how much insulin is still active
• Take a conservative correction dose
• Go for a short walk if you can
• Drink water
• Keep an eye on the trend arrow before stacking more insulin

You don’t need to punish yourself with a rage bolus. Just take the next step. Most restaurant spikes come back down within a few hours when managed calmly.

Bonus: Social Situations ≠ Screw-Ups

One of the hardest parts of eating out is the social aspect. Maybe you don’t want to pull out your pump. Maybe you feel weird asking your date if they know when the food will arrive. Maybe your coworkers are teasing you about “doing math before dinner.” Maybe the server is having a day and you don’t want to add to whatever is going on. 

Let me say this clearly: There is no shame in taking care of your health.

You’re allowed to ask questions.
You’re allowed to pause and think.
You’re allowed to bolus at the table.
You’re allowed to protect your energy and enjoy the meal.

And if someone gives you a weird look, that’s on them—not you. 

Quick Summary: Your Restaurant Protocol

Here’s a recap of your real-life strategy:

✅ Prebolus for what you KNOW you’ll eat
✅ If food is late or you’re unsure, start with protein/veggies
✅ Split your dose if needed: initial bolus + second bolus
✅ Do quick recon: check menus, call ahead, ask questions
✅ Use hand-based estimating tools for portions
✅ Have a calm, simple correction plan if needed
✅ Be kind to yourself if the numbers aren’t perfect

This isn’t about controlling every variable—it’s about feeling more prepared and empowered, so blood sugar spikes don’t ruin your night or your confidence.

You’ve got this.

Stay fun,

Madi Cheever, MPH, RD, LDN, CHES
Type One Type Fun

‼️DISCLAIMER: although I am a healthcare professional, this post is not intended to be medical advice. This is simply me sharing some of what I know, but your body may not respond in this way so please make sure you are chatting with your diabetes educator and/or doctor first ‼️ or bring me onto your care team 😘