Ask The Expert is a weekly column on Littlestomaks.com. The idea is to have a reader-submitted question answered by a nutrition expert or a pediatrician. Feel free to submit your question in the comments section below.

This week, registered dietitian and certified diabetes educator Tami Ross offers offers practical tips for a stress-free dining out experience if your child has Type 1 diabetes.

Question: My child has Type 1 diabetes. What should I be careful about when eating out in a restaurant? What questions should I ask?

Eating out is an enjoyable part of life for kids of all ages! Eating out with a child that has type 1 diabetes need not be a far different experience than eating out with any other child. Carbohydrate consciousness is top of mind when it comes to blood sugar (blood glucose) control. Most families quickly learn what foods and beverages contain carbohydrate and how much, how carbohydrate affects blood sugar, and how to dose insulin accordingly to keep blood sugars in target. With a little forethought, eating out can be as nutritious as it is tasty, and maintain blood sugar control too!.

Here are my favorite four tips to help make eating out a winning experience for everyone in the family:

Do some research: Check out nutrition information for favorite restaurants and identify healthy options in advance that fit your child’s carbohydrate and nutrition needs. You can find this information online for many restaurants.

Think ahead and time your dining: To avoid waiting for table with a hungry child, make a reservation if possible, or try to avoid times when the restaurant is busiest. Time insulin injections accordingly and have an appropriate snack with you in case blood sugar levels drop while waiting for the food to arrive.

Keep it simple: Choose foods in their simplest forms more often, such as grilled chicken sandwich, rather than chicken nuggets.

Stick with kid size portions: Kids meals are kid-sized and a more favorable portion-controlled option than “value” meals, which mean more calories, carbohydrate, fat, and salt

The following questions may be helpful to ask when ordering at restaurants and fast food favorites. You may have others to add to the list taking into account your child’s specific preferences, allergies, etc.

1. What grilled meat options do you have?  (grilled is lower in fat)
2. Can the sauces/dressings be served on the side?  (so that you can see the actual portion size, and assess how much your child consumes to count carbohydrates accordingly)
3. If your child isn’t a fan of salad, ask: Can we substitute a favorite raw veggie my child likes (such carrot sticks or cherry tomatoes) with small amount of dressing for dipping, or substitute a fruit cup?
4. Is it possible to order thin crust pizza? (fewer carbohydrates than original or thick crust)
5. Can we request fruit instead of fries as a side with the fast food meal? (lower in fat; generally lower in carbohydrate; more nutrients and fiber)
6. May we have low fat milk or water as a beverage (lower carbohydrate; healthier)
7. Are bite size desserts an option (to satisfy the sweet tooth, but control portions)?
8. May we have a to-go box? (to take home extras for later rather than encouraging over-eating to “clean the plate”)

These are all general tips -  I recommend consulting with your child’s diabetes care team about what is best for your child.

Food for Thought…

• Identify 3 meals at your child’s favorite fast-food restaurant that fit their carbohydrate and nutrition needs.
• Check blood glucose 1 ½-2 hours after eating out and see if you’re child is in his/her target range. If not, rethink food choices, portion sizes, carbohydrate estimations, and insulin dosing…maybe they were off a bit? Make note, think about what you’ll do differently next time, and discuss with the diabetes care team.
• Consider cooking up some fun food fast in your own kitchen with kid-friendly recipes like Under the Sea Submarine and Ranch Style Nachos, both which can be found in my book Cooking Up Fun for Kids with Diabetes . A delicious and fun meal is less than 15 minutes away!

For more questions and answers on diabetes please join Tami and the International Food Information Council Foundation for a special diabetes chat on twitter Thursday, April 15 at 1:00 ET, #foodinsight.   A transcript of the chat will also be available afterward at the IFIC website.

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Disclaimer – Information provided in Ask The Expert column on Littlestomaks.com is intended to give you general guidance on a question related to toddler nutrition. It is not meant to be treated as medical advice. You are welcome to contact this expert for a detailed consultation on your specific situation to determine what actions, if any, you should take regarding nutrition and health of your toddlers. We do not recommend you to take any action based solely on the information presented in this column. Experts have agreed to provide their professional opinion on toddler nutrition related questions on a voluntary basis and no compensation is offered to them by Littlestomaks.com.

Basmati rice has a regular place on our dinner table, and I am glad that our twins have already developed a taste for it. They like to nibble on the long, flaky, bright white grains of Basmati rice. Sometimes, we mix it with yogurt or lentil soup for them. The only problem is that they make a terrible mess out of it, and we end up having to pick it up – grain by grain – from the floor under their booster seats. Oh well, that’s what you get when you try to feed the two-and-a-half-year olds!

But seriously, it is also good for you

Taste and fragrance aside, the main reason why we like Basmati rice is because of its medium glycemic index (GI). Basmati rice is a good source of carbohydrates, and according to the Canadian Diabetes Association , it has a medium glycemic index. Glucose, by definition, has a GI of 100. Foods with low GI are less than 55, medium GI are 56 – 69, and high GI are 70 – 100. High GI foods, such as white bread, baked potato, corn flakes, cereals, watermelon and jasmine rice, increase the blood glucose levels very quickly right after they are eaten. This results in a rapid release of insulin from the pancreas. Low GI foods, such as whole grain bread, vegetables, fruits (except watermelon), pasta, fish and eggs, do not increase the blood glucose levels that quickly; so the insulin levels are also low after eating. Uneven production of insulin over time can lead to insulin resistance and Type II diabetes. It has been shown that following a low GI diet over a long period of time can result in reducing the risk of developing Type II diabetes and heart disease.

Where to buy Basmati rice

Basmati rice is available in Costco and Sam’s Club in 20 lb bags. We buy a brand called Royal Basmati Rice , which at Costco costs about $25 per bag. Many other brands of Basmati rice are available in both white and brown varieties. Bags of smaller sizes may also be available in supermarkets and local grocery stores. You can also check out several online distributors for more options.

How to cook Basmati rice

Cooking Basmati rice is very simple. Add 2 cups water to 1 cup Basmati rice in a 1 quart saucepan. Although, many recipes suggest washing the rice in water to remove its starches, we don’t follow that advice. It saves time! Add a little salt and 2 tbsp olive oil and mix well. Uncovered, bring to boil. Reduce heat to the lowest setting and cover tightly. We cover the saucepan with a paper towel before putting the lid on. This way, the steam escapes very slowly. In about 15 – 20 minutes, the rice will be ready. Do not stir. When cooked well, the grains do not stick to each other; they should remain separate and flaky. Typical serving size is about 50g (1/4 cup), which packs about 180 calories, 5 g fat, 41 g (14%) carbohydrate and 4g protein.

Ready to try it out?

Follow the method described above if you are cooking for your toddler. If you want to try a few different (and very delicious!) recipes for yourself, and if you have a taste for Indian spices, here are a few recipes you can check out (I have not tried them, but they look great):

1. Lime flavored rice with split peas - Lisa’s Kitchen
2. Lamb chops with organic saffron basmati rice – Organictobe.org
3. Navratna Pulao – Mom’s Recipes
4. Basmati rice with Cinnamon and Saffron by Madhur Jaffrey

If you want to read up on Glycemic Index, here is a great technical report.