Want more tips and tricks for reaching your health goals? Join Lark!

Take our 2-minute survey to find out if you’re eligible to join Lark which includes a smart scale and the chance to earn a Fitbit®.
Start now
*Terms and conditions apply
Close icon

Interested in more health & wellness content from Lark? Let’s stay in touch.

Sign up below for more information from Lark
Thank you! Your submission has been received!
Oops! Something went wrong while submitting the form.
Close icon
< Back to Resource Center
< Back to Member Blog

Eat Well Away from Home

Lark
Team
November 5, 2021
Eat Well Away from Home - Lark Health
Lark

Are you at risk of prediabetes?

Lark can help lower your risk for Type 2 Diabetes through healthy habit formation, and data tracking.
Height: 5 ft 4 in
4' 0"
7' 0"
Weight: 160 lbs
90 lbs
500 lbs
LOW RISK
Risk Level
Thank you! Your submission has been received!
Oops! Something went wrong while submitting the form.

What could 15% weight loss mean for you?

Feel more energetic and significantly reduce your risk of chronic conditions like diabetes and cardiovascular disease.

By clicking the button above, you agree to the Lark Terms & Conditions, Privacy Policy, and SMS Terms.

Current Weight: 250 lbs
120 lbs
500 lbs
Your weight loss could be*
- - lbs
Your new weight: -- lbs
Am I eligible?

By clicking the button above, you agree to the Lark Terms & Conditions, Privacy Policy, and SMS Terms.

*Results may vary. Based on the average weight loss in three, 68-week clinical trials of patients without diabetes who reached and maintained a dose of 2.4mg/week of GLP-1 treatment, along with a reduced-calorie diet and increased physical activity. View study here.
Thank you! Your submission has been received!
Oops! Something went wrong while submitting the form.

Session Focus

Eating well away from home can help prevent or delay type 2 diabetes.

This session we will talk about:

  • Some challenges of eating well at restaurants and social events
  • How to plan for and cope with these challenges

You will also make a new action plan!

Tips:

Ask questions about ingredients and how food was prepared.

Have a healthy snack at home before social events. This will help you make healthy choices.

José's Story

José's doctor tells him that he's at risk for type 2 diabetes. So he needs to change the way he eats. José has a healthy breakfast and dinner at home each day. But lunches are another story.

José is a building contractor. During the day, he's always on the go from one job site to another. He gets his lunch at a fast-food drive- thru. He usually has a burger, fries, and soda.

José loves getting together with his family. But he finds it hard to eat well at these events. He has trouble finding healthy choices. And his mother always pushes her empanadas on him. He doesn't want to hurt her feelings, so he takes just one.

José decides to make better choices when he eats away from home. He tries to pack a healthy lunch the night before. If he buys his lunch, he orders a turkey sandwich with a side salad. Instead of drinking soda, he now drinks water. José is also getting better at saying, "No, thank you" to his mother's empanadas.

Eat Well at Restaurants

You are more likely to find healthy choices at:

  • Places with a salad bar
  • Sit-down restaurants
  • Vegetarian restaurants

You are less likely to find healthy choices at:

  • All-you-can-eat buffets
  • Burger restaurants
  • Most fast-food restaurants
  • Pizza restaurants

On menus, look for the words:

  • Baked
  • Broiled
  • Diet
  • Grilled
  • Healthy
  • Light
  • Low-fat or fat-free
  • Steamed
  • Vegetable oil
  • Whole grain or whole wheat

To find out if an item is healthy, ask:

  • How is this made?
  • What ingredients are in this?
  • What kind of oil is this cooked in?

To make a healthy swap, ask:

  • Can I have this baked/steamed/broiled/grilled instead of fried?
  • Can I have extra veggies on my sandwich instead
  • of cheese?
  • Can I have the dressing/sauce/gravy/sour cream/ butter on the side?
  • Can I have a baked potato instead of fries?
  • Can I have a salad instead of coleslaw?
  • Can this be cooked in vegetable oil instead of lard/butter?
  • Can I have some fruit instead of dessert?
  • Can the fat be trimmed from the meat before it's cooked?
  • Can the skin be removed from the chicken before it's cooked?
  • Can I have skim milk with my coffee instead of half-and-half?
  • Can I have water with lemon instead of soda?

To make sure you get a healthy amount, ask:

  • Can I get the smallest size of this item?
  • Can I have an appetizer instead of a main course?
  • Can my friend and I share this item?
  • Can I get a to-go box when you bring my meal? (Then you can box up half of it before you start eating!)

Eat Well at Social Events

To prepare for social events:

  • Have a healthy snack at home so you won't be too hungry. This will help you make healthy choices at the event.
  • Tell the hosts about your eating plan. Tell them you are eating this way to prevent type 2 diabetes. Ask them to support your efforts.
  • Suggest some healthy choices.
  • Ask if you can bring something healthy.
  • Practice saying, "No, thank you."

To eat well during social events:

  • Allow yourself a small treat.
  • Ask about ingredients and how dishes were prepared.
  • Eat the healthy dish you brought.
  • Fill up on non-starchy veggies or a broth-based soup.
  • Keep a glass of water in your hand.
  • Limit alcohol.
  • Say, "No, thank you."
  • Stay away from the buffet.
  • Tell other guests about your eating plan, and why you are following it.

About Lark

Lark helps you eat better, move more, stress less, and improve your overall wellness. Lark’s digital coach is available 24/7 on your smartphone to give you personalized tips, recommendations, and motivation to lose weight and prevent chronic conditions like diabetes.

Read more

Get healthier with Lark & earn a Fitbit®

Lose weight, get more active, and eat better.
take 1-minute survey

See if Ozempic® is covered by insurance

Curb cravings and reach your weight loss goals!
AM I ELIGIBLE?

Similar posts

Be SMART About Preventing Diabetes - Lark DPP - Lark HealthBe SMART About Preventing Diabetes - Lark DPP - Lark Health

Be SMART About Preventing Diabetes

SMART goals can be your guide on your health journey. Here is how to set SMART goals to help yourself succeed.

Learn more
Modernizing Care Management with Predictive Insights - Lark HealthModernizing Care Management with Predictive Insights - Lark Health

Get More Active

Learn more