1 for People with Diabetes and Their Families March 2011 CS NDEP-51
2 The U.S. Department of Health and Human Services National Diabetes Education Program is jointly sponsored by the National Institutes of Health and the Centers for Disease Control and Prevention with the support of more than 200 partner organizations. 2
3 Recipe Booklet What is diabetes? Diabetes means that your blood glucose (blood sugar) is too high. Glucose comes from the food we eat. An organ called the pancreas (PAN-kree-as) makes insulin (IN-suh-lin). Insulin helps glucose get from your blood into your cells. Cells take the glucose and turn it into energy. When you have diabetes, your body has a problem making or properly using insulin. As a result, glucose builds up in your blood and cannot get into your cells. If the blood glucose stays too high, it can damage your body. What are the symptoms of diabetes? Common symptoms of diabetes include: Having to urinate often. Being very thirsty. Feeling very hungry or tired. Losing weight without trying. But many people with diabetes have no symptoms at all. Why should I be concerned about diabetes? Diabetes is a very serious disease. Do not be misled by phrases that suggest diabetes is not a serious disease, such as a touch of sugar, borderline diabetes, or my blood glucose is a little bit high. Diabetes can lead to other serious health problems. When high levels of glucose in the blood are not controlled, they can slowly damage your eyes, heart, kidneys, nerves, and feet. What are the types of diabetes? There are three main types of diabetes. Type 1 diabetes In this type of diabetes, the body does not make insulin. People with type 1 diabetes need to take insulin every day. Type 2 diabetes In this type of diabetes, the body does not make enough insulin or use insulin well. Some people with type 2 diabetes have to take diabetes pills, insulin, or both. Type 2 diabetes is the most common form of diabetes. Gestational diabetes This type of diabetes can occur when a woman is pregnant. It raises the risk that both she and her child might develop diabetes later in life. 3
4 Good news! You can control diabetes. Diabetes can be managed. You can successfully manage diabetes and avoid the serious health problems it can cause if you follow these steps: Ask your doctor how you can learn more about your diabetes to help you feel better today and in the future. Know your diabetes ABCs (see page 5). Make healthy food choices and be physically active most days. Following this advice will help you keep off extra pounds and will also help keep your blood glucose under control. Check your blood glucose as your doctor tells you to. If you are taking diabetes medications, take them even if you feel well. To avoid problems with your diabetes, see your health care team at least twice a year. Finding and treating any problems early will prevent them from getting worse. Ask how diabetes can affect your eyes, heart, kidneys, nerves, legs, and feet. Be actively involved in your diabetes care. Work with your health care team to come up with a plan for making healthy food choices and being active a plan that you can stick to. Creating a healthy meal plan. This recipe booklet is a place to start creating healthy meals. Ask your doctor to refer you to a registered dietitian or a diabetes educator who can help you create a meal plan for you and your family. The dietitian will work with you to come up with a meal plan tailored to your needs. Your meal plan will take into account things like: Your blood glucose levels. Your weight. Medicines you take. Other health problems you have. How physically active you are. Making healthy food choices. Eat smaller portions. Learn what a serving size is for different foods and how many servings you need in a meal. Eat less fat. Choose fewer high-fat foods and use less fat for cooking. You especially want to limit foods that are high in saturated fats or trans fat, such as: Fatty cuts of meat. Whole milk and dairy products made from whole milk. Cakes, candy, cookies, crackers, and pies. Fried foods. Salad dressings. Lard, shortening, stick margarine, and nondairy creamers. 4
5 Your Diabetes ABCs. A stands for A1C test. This test measures your average blood glucose levels for the past three months. Your doctor should test your A1C at least twice a year. For most people with diabetes, the goal is to have an A1C score of less than 7. B stands for blood pressure, a measurement of how hard your heart needs to work to keep your blood circulating. For most people with diabetes, the goal is to keep blood pressure below 130/80. C stands for cholesterol, a fat found in your blood. There are two kinds of cholesterol: LDL, or bad cholesterol, and HDL, or good cholesterol. For most people with diabetes, the goal is to keep: LDL cholesterol below 100. HDL cholesterol above 40 (HDL for men > 40 and for women > 50). Ask your doctor what you can do to reach your targets for A1C, blood pressure, and cholesterol. 5
6 Eat more fiber by eating more whole-grain foods. Whole grains can be found in: Breakfast cereals made with 100% whole grains. Oatmeal. Whole grain rice. Whole-wheat bread, bagels, pita bread, and tortillas. Eat a variety of fruits and vegetables every day. Choose fresh, frozen, canned, or dried fruit and 100% fruit juices most of the time. Eat plenty of veggies like these: Dark green veggies (e.g., broccoli, spinach, brussel sprouts). Orange veggies (e.g., carrots, sweet potatoes*, pumpkin, winter squash). Beans and peas (e.g., black beans*, garbanzo beans*, kidney beans*, pinto beans*, split peas*, lentils*). Eat fewer foods that are high in sugar, such as: Fruit-flavored drinks. Sodas. Tea or coffee sweetened with sugar. Use less salt in cooking and at the table. Eat fewer foods that are high in salt, such as: Canned and package soups. Canned vegetables. Pickles. Processed meats. Never skip meals. Stick to your meal plan as best you can. Limit the amount of alcohol you drink. Make changes slowly. It takes time to achieve lasting goals. *Portions of these vegetables count as a bread exchange. (See discussion of Exchange Method below if you are not already familiar with it.) Note: There are several ways to make a diabetes meal plan. One popular and flexible approach is the Exchange Program method, which provides a quick way to estimate energy, carbohydrates, protein, and fat content in any food or meal. Food from each exchange (starch, meat and meat substitute, fruit, vegetable, milk, and fat) is defined so that one serving of each food contains the same amount of carbohydrate, protein, fat, and energy (calories). Another method is carbohydrate counting. Using this method, you focus on eating a specific number of carbohydrates at specific times of the day. 6
7 Following a meal plan that is made for you will help you feel better, keep your blood glucose levels in your target range, take in the right amount of calories, and get enough nutrients. Where can you learn more about making a diabetes meal plan? Contact a registered dietitian to make a meal plan just for you. Visit the American Dietetic Association Web site to find a nutrition professional that can help you develop a healthy meal plan (www.eatright.org). Visit the American Association of Diabetes Educators to find a diabetes educator (www. diabeteseducator.org). Visit the American Diabetes Association Web site for more information on carbohydrate counting and the exchange method (www.diabetes.org). 7 Visit org/food-and-fitness/ food/planning-meals/ carb-counting/ to get more information on carbohydrate counting. Where can you learn how to read food labels? You can learn a lot about foods by reading food labels. Visit these Web sites to learn more about reading food labels: U.S. Food and Drug Administration (www. cfsan.fda.gov/~dms/ foodlab.html). U.S. Department of Agriculture (www.fns. usda.gov/tn/resources/ Nibbles/healthful_labels. pdf). American Diabetes Association (http://www. diabetes.org/food-andfitness/food/what-can-i-eat/ taking-a-closer-look-atlabels.html).
8 Get moving! Being physically active can reduce your risk for type 2 diabetes. Engage in moderateintensity physical activity at least 30 minutes per day on five days of the week. To meet the goal of 30 minutes a day of moderate-intensity physical activity, you don t have to do all 30 minutes at once. You can get the health benefit from breaking 30 minutes up into three 10-minute or two 15-minute sections throughout the day. Examples of moderateintensity physical activity are: Biking at a casual pace. Actively playing with your children. Yard work (raking/ bagging leaves or using a lawn mower). If you want to lose weight or prevent regaining weight, you might need to do 60 to 90 minutes of moderate-intensity physical activity a day on most days. Are your family members at risk for diabetes? Your family members might be at risk for diabetes. Things that increase their risk of getting diabetes include: Being 45 years of age or older. 8 Having a parent, brother, or sister with diabetes. Having a family background of African American, Hispanic/ Latino, American Indian, Asian American, or Pacific Islander descent. Having diabetes during pregnancy (gestational diabetes) or giving birth to a baby weighing 9 pounds or more. Being told that their glucose levels are higher than normal. Being told that their blood pressure is 140/90 or higher. Having cholesterol (lipid) levels that are not normal. Being fairly inactive doing physical activity less than three times a week. Most people who develop type 2 diabetes have prediabetes first, which means your blood glucose levels are higher than normal but not yet high enough for diabetes. People with prediabetes are at a higher risk for a heart attack and stroke, not just diabetes. If you or someone else in your family has diabetes, then other family members might have pre-diabetes and not know it. Good news! Type 2 diabetes can be prevented or delayed. According to the Diabetes Prevention Program study (DPP), diabetes is a preventable and controllable chronic disease. The study
9 suggests individuals can prevent or delay the onset of type 2 diabetes if they: Lose 5 to 7 percent of their weight, if they are overweight that is 10 to 14 pounds for a 200-pound person. Maintain the weight loss with a healthy diet by eating a variety of foods that are low in fat and reducing the number of calories eaten per day. Get at least 30 minutes of moderate-intensity physical activity (brisk walking, yard work, or actively playing with children) five days a week. Remember, the tips and tasty recipes in this booklet are not just for people with diabetes they are for the whole family! Making healthy food choices and being physically active are good for everyone. Where can I learn more? Find out what else you can do to prevent and control diabetes by visiting: org/am-i-at-risk/ DiabetesIsPreventable. aspx org/i-have-diabetes/. For more information on weight control, visit the Weight-control Information Network at For materials in Spanish, go to: gov/publications/index. htm#spanish. spanish/index.htm. The National Diabetes Education Program s Control Your Diabetes. For Life. campaign and the brochure 4 Steps to Control your Diabetes. For Life. can help you learn how to manage your diabetes. To order materials on diabetes control, call; ndep ( or visit www. YourDiabetesInfo.org.To order this recipe booklet, ask for Code NDEP-51. To speak with a bilingual operator, or to order printerready files to reproduce materials, call; Publication Date: March 2011 The U.S. Department of Health and Human Services National Diabetes Education Program is jointly sponsored by the National Institutes of Health and the Centers for Disease Control and Prevention with the support of more than 200 partner organizations. 9
10 Ingredients: 5 small potatoes, peeled and sliced Vegetable cooking spray ½ medium onion, minced 1 small zucchini, sliced 1½ cups green/red peppers, sliced thin 5 medium mushrooms, sliced 3 whole eggs, beaten 5 egg whites, beaten Pepper and garlic salt with herbs, to taste 3 ounces shredded part-skim mozzarella cheese 1 Tbsp. low-fat parmesan cheese Spanish Omelet / Tortilla española This tasty dish provides a healthy array of vegetables and can be used for breakfast, brunch, or any meal! Serve with fresh fruit salad and a whole grain dinner roll. Directions: Preheat oven to 375 F. Cook potatoes in boiling water until tender. In a nonstick pan, add vegetable spray and warm at medium heat. Add onion and sauté until brown. Add vegetables and sauté until tender but not brown. SPANISH OME 10
11 In a medium mixing bowl, slightly beat eggs and egg whites, pepper, garlic salt, and low-fat mozzarella cheese. Stir egg-cheese mixture into the cooked vegetables. In a 10-inch pie pan or ovenproof skillet, add vegetable spray and transfer potatoes and egg mixture to pan. Sprinkle with low-fat parmesan cheese and bake until firm and brown on top, about minutes. Remove omelet from oven, cool for 10 minutes, and cut into five pieces. Exchanges: Meat 2 Bread 2 Vegetable Fat 2 Note: Diabetic exchanges are calculated based on the American Diabetes Association Exchange System. Total Servings 5 Nutrition Facts Spanish Omelet Serving Size of omelet Amount Per Serving Calories Calories from Fat % Daily Value (DV)* 15% 18% Total Fat 10g Saturated Fat 3.5g Trans Fat 0g Cholesterol 135mg Sodium 240mg Total Carbohydrate30g Dietary Fiber 3g Sugars 3g Protein 16g 45% 10% 10% 12% LET Vitamin A Vitamin C Calcium Iron 8% 60% 15% 8% * Percent Daily Values are based on a 2,000 calorie diet. 11
12 Ingredients: 1 pound lean beef or turkey breast, cut into cubes 2 Tbsp. whole wheat flour ¼ tsp. salt (optional) ¼ tsp. pepper ¼ tsp. cumin 1½ Tbsp. olive oil 2 cloves garlic, minced 2 medium onions, sliced 2 stalks celery, sliced 1 medium red/green bell pepper, sliced 1 medium tomato, finely minced 5 cups beef or turkey broth, fat removed 5 small potatoes, peeled and cubed 12 small carrots, cut into large chunks 1¼ cups green peas Beef or Turkey Stew / Carne de res o de pavo guisada This dish goes nicely with a green leaf lettuce and cucumber salad and a dinner roll. Plantains or corn can be used in place of the potatoes. Directions: Preheat oven to 375 F. Mix the whole wheat flour with salt, pepper, and cumin. Roll the beef or turkey cubes in the mixture. Shake off excess flour. In a large skillet, heat olive oil over medium-high heat. Add beef or turkey cubes and sauté until nicely brown, about 7 10 minutes. BEEF STEW 12
13 Place beef or turkey in an ovenproof casserole dish. Add minced garlic, onions, celery, and peppers to skillet and cook until vegetables are tender, about 5 minutes. Stir in tomato and broth. Bring to a boil and pour over turkey or beef in casserole dish. Cover dish tightly and bake for 1 hour at 375 F. Remove from oven and stir in potatoes, carrots, and peas. Bake for another minutes or until tender. Exchanges: Lean Meat 3 Vegetable 2 Bread 2 Fat 1 Note: Diabetic exchanges are calculated based on the American Diabetes Association Exchange System. Total Servings 4 Nutrition Facts Beef or Turkey Stew Serving Size 1½ cup Amount Per Serving Calories Calories from Fat % Daily Value (DV)* Total Fat 7g 11% Saturated Fat 1.5g 8% Trans Fat 0g Cholesterol 40mg 13% Sodium 520mg 22% Total Carbohydrate41g 14% Dietary Fiber 8g 32% Sugars 9g Protein 24g Vitamin A Vitamin C Calcium Iron 340% 80% 6% 15% * Percent Daily Values are based on a 2,000 calorie diet. 13
14 RED SNAP CARIBBEAN Ingredients: 2 Tbsp. olive oil 1 medium onion, chopped ½ cup red pepper, chopped ½ cup carrots, cut into strips 1 clove garlic, minced ½ cup dry white wine ¾ pound red snapper fillet 1 large tomato, chopped 2 Tbsp. pitted ripe olives, chopped 2 Tbsp. crumbled low-fat feta or low-fat ricotta cheese 14 Caribbean Red Snapper / Pargo rojo caribeño This fish can be served on top of vegetables along with whole grain rice and garnished with parsley. Salmon or chicken breast can be used in place of red snapper.
15 PER Exchanges: Meat 2 Vegetable 1 ¼ Bread ½ Fat 2 Note: Diabetic exchanges are calculated based on the American Diabetes Association Exchange System. Directions: In a large skillet, heat olive oil over medium heat. Add onion, red pepper, carrots, and garlic. Sauté mixture for 10 minutes. Add wine and bring to boil. Push vegetables to one side of the pan. Arrange fillets in a single layer in center of skillet. Cover and cook for 5 minutes. Add tomato and olives. Top with cheese. Cover and cook for 3 minutes or until fish is firm but moist. Transfer fish to serving platter. Garnish with vegetables and pan juices. Serving Suggestion: Serve with whole grain rice. ½ cup cooked rice = 1 serving of rice. Total Servings 4 Nutrition Facts Caribbean Red Snapper Serving Size ¼ red snapper with ½ cup vegetables (233g) Amount Per Serving Calories Calories from Fat % Daily Value (DV)* Total Fat 10g 15% Saturated Fat 2g 10% Trans Fat 0g Cholesterol 35mg 12% Sodium 160mg 7% Total Carbohydrate8g 3% Dietary Fiber 2g 8% Sugars 4g Protein 19g Vitamin A 80% Vitamin C 70% Calcium 8% Iron 4% * Percent Daily Values are based on a 2,000 calorie diet. 15
16 Ingredients: 2 Tbsp. whole wheat flour 1 can (10 ounces) refrigerated pizza crust Vegetable cooking spray 2 Tbsp. olive oil ½ cup low-fat ricotta cheese ½ tsp. dried basil 1 small onion, minced 2 cloves garlic, minced ¼ tsp. salt (optional) 4 ounces shredded part-skim mozzarella cheese 2 cups mushrooms, chopped 1 large red pepper, cut into strips Two Cheese Pizza / Pizza de dos quesos Serve your pizza with fresh fruit and a mixed green salad garnished with red beans to balance your meal. Directions: Preheat oven to 425 F. Spread whole wheat flour over working surface. Roll out dough with rolling pin to desired crust thickness. Coat cookie sheet with vegetable cooking spray. Transfer pizza crust to cookie sheet. Brush olive oil over crust. TWO CHEESE PIZZA Exchanges: Meat 2 ½ Bread 3 Vegetable 1 Fat 3 ¾ Note: Diabetic exchanges are calculated based on the American Diabetes Association Exchange System. 16
17 Mix low-fat ricotta cheese with dried basil, onion, garlic, and salt. Spread this mixture over crust. Sprinkle crust with part-skim mozzarella cheese. Top cheese with mushrooms and red pepper. Bake at 425 F for minutes or until cheese melts and crust is deep golden brown. Cut into 8 slices. Total Servings 4 Nutrition Facts Two Cheese Pizza Serving Size 2 slices (¼ of pie) Amount Per Serving Calories Calories from Fat % Daily Value (DV)* 29% 35% Total Fat 19g Saturated Fat 7g Trans Fat 0g Cholesterol 25mg Sodium 580mg Total Carbohydrate44g Dietary Fiber 3g Sugars 5g Protein 20g 8% 24% 15% 12% Vitamin A Vitamin C Calcium Iron 30% 90% 40% 15% * Percent Daily Values are based on a 2,000 calorie diet. 17
18 Ingredients: 2 Tbsp. olive oil 2 medium onions, chopped 6 cloves garlic, minced 2 stalks celery, diced 2 medium red/green peppers, cut into strips 1 cup mushrooms, chopped 2 cups uncooked whole grain rice 3 pounds boneless chicken breast, cut into bite-sized pieces, skin removed 1½ tsp. salt (optional) 2½ cups low-fat chicken broth Saffron or Sazón TM for color 3 medium tomatoes, chopped 1 cup frozen peas 1 cup frozen corn 1 cup frozen green beans Olives or capers for garnish (optional) Rice with Chicken, Spanish Style / Arroz con pollo This is a good way to get vegetables into the meal plan. Serve with a mixed green salad and some whole wheat bread. Directions: Heat olive oil over medium heat in a non-stick pot. Add onion, garlic, celery, red/green pepper, and mushrooms. Cook over medium heat, stirring often, for 3 minutes or until tender. Add whole grain rice and sauté for 2 3 minutes, stirring constantly to mix all ingredients. RICE WITH 18
19 Add chicken, salt, chicken broth, water, Saffron/Sazón TM, and tomatoes. Bring water to a boil. Reduce heat to medium-low, cover, and let the casserole simmer until water is absorbed and rice is tender, about 20 minutes. Stir in peas, corn, and beans and cook for 8 10 minutes. When everything is hot, the casserole is ready to serve. Garnish with olives or capers, if desired. Exchanges: Meat 5 Bread 3 Vegetable 1 Fat 1 Note: Diabetic exchanges are calculated based on the American Diabetes Association Exchange System. Total Servings 8 Nutrition Facts Rice with Chicken, Spanish Style Serving Size 1½ cup Amount Per Serving Calories Calories from Fat % Daily Value (DV)* Total Fat 7g 11% Saturated Fat 1.5g 8% Trans Fat 0g Cholesterol 85mg 28% Sodium 530mg 22% Total Carbohydrate46g 15% Dietary Fiber 3g 12% Sugars 5g Protein 37g Vitamin A Vitamin C Calcium Iron 30% 70% 4% 20% * Percent Daily Values are based on a 2,000 calorie diet. CHICKEN 19
20 Ingredients: 2 pounds lean beef, cubed 1 Tbsp. olive oil 1 large onion, chopped 1 clove garlic, finely chopped ¼ tsp. salt tsp. pepper ¼ cup fresh cilantro, chopped 1 can (15 ounces) stewed tomatoes 2 ounces tomato paste 1 can (1 pound 13 ounces) hominy Total Servings 8 Nutrition Facts Pozole Serving Size 1 cup Amount Per Serving Calories Calories from Fat % Daily Value (DV)* Total Fat 7g 11% Saturated Fat 2g 10% Trans Fat 0g Cholesterol 70mg 23% Sodium 390mg 16% Total Carbohydrate17g 6% Dietary Fiber 3g 12% Sugars 5g Protein 21g Pozole Only a small amount of oil is needed to sauté meat. Directions: In a large pot, heat olive oil. Add beef and sauté. Add onion, garlic, salt, pepper, cilantro, and enough water to cover meat. Stir to mix ingredients evenly. Cover pot and cook over low heat until meat is tender. Add tomatoes and tomato paste. Continue cooking for about 20 minutes. Add hominy and continue cooking another 15 minutes, stirring occasionally. If too thick, add water for desired consistency. Option: Skinless, boneless chicken breasts can be used instead of beef cubes. P O Vitamin A 4% Vitamin C 10% Calcium 4% Iron 15% * Percent Daily Values are based on a 2,000 calorie diet. 20
21 Exchanges: Meat 3 Bread 1 Vegetable ½ Fat 1 Note: Diabetic exchanges are calculated based on the American Diabetes Association Exchange System. ZOLE 21
22 Ingredients: 1 medium onion, cut into thin strips 2 large green peppers, cut into thin strips 2 large red peppers, cut into thin strips 1 cup fresh cilantro, finely chopped 1 ripe avocado, peeled and seeded, cut into 12 slices 1½ cups fresh tomato salsa (see ingredients below) 12 flour tortillas Vegetable cooking spray Fresh Tomato Salsa Ingredients: 1 cup tomatoes, diced cup onions, diced ½ clove garlic, minced 2 tsp. cilantro tsp. jalapeño peppers, chopped ½ tsp. lime juice Pinch of cumin Avocado Tacos/Tacos de aguacate These fresh tasting tacos are great for a light meal! Directions: Exchanges: Bread 3 Vegetable 1 Fat 1 ½ Note: Diabetic exchanges are calculated based on the American Diabetes Association Exchange System. Mix together all salsa ingredients and refrigerate in advance. Coat skillet with vegetable spray. Lightly sauté onion and green and red peppers. Warm tortillas in oven and fill with peppers, onions, avocado, and salsa. Fold tortillas and serve. Top with cilantro. 22
23 AVOCADO TACOS Total Servings Nutrition Facts Avocado Tacos Serving Size 1 taco Amount Per Serving Calories Calories from Fat % Daily Value (DV)* Total Fat 8g 12% Saturated Fat 2g 10% Trans Fat 0g Cholesterol 0mg 0% Sodium 460mg 19% Total Carbohydrate43g 14% Dietary Fiber 5g 20% Sugars 4g Protein 7g Vitamin A 25% Vitamin C 100% Calcium 10% Iron 15% * Percent Daily Values are based on a 2,000 calorie diet.
24 Ingredients: 8 ounces fat-free, sugar-free orange yogurt 5 medium strawberries, cut into halves 3 ounces honeydew melon, cut into slices (or ½ cup cut into cubes) 3 ounces cantaloupe melon, cut into slices (or ½ cup cut into cubes) 1 mango, peeled and seeded, cut into cubes 1 papaya, peeled and seeded, cut into cubes 3 ounces watermelon, seeded and cut into slices (or ½ cup cut into cubes) 2 oranges, seeded and cut into slices ½ cup unsweetened orange juice Tropical Fruits Fantasia/ Fantasía de frutas tropicales The tropics offer a great variety of fruits that will make this delicious and colorful recipe stand out; it will also make your mouth water even before tasting it! Directions: Add yogurt and all fruits to a bowl and carefully mix together. Pour orange juice over fruit mixture. Mix well and serve ½ cup as your dessert. TROPICAL FANT 24
25 Exchanges: Fruit Milk 2 ¾ Note: Diabetic exchanges are calculated based on the American Diabetes Association Exchange System. Total Servings 3 Nutrition Facts Tropical Fruits Fantasia Serving Size ½ cup Amount Per Serving Calories Calories from Fat FRUITS ASIA % Daily Value (DV)* Total Fat 0.5g 1% Saturated Fat 0g 0% Trans Fat 0g Cholesterol 0mg 0% Sodium 40mg 2% Total Carbohydrate41g 14% Dietary Fiber 5g 20% Sugars 30g Protein 4g Vitamin A 50% Vitamin C 230% Calcium 15% Iron 2% * Percent Daily Values are based on a 2,000 calorie diet. 25
26 References American Diabetes Association. Reading Food Labels. American Diabetes Association Web site. Available at diabetes.org/food-andfitness/food/what-can-i-eat/ taking-a-closer-look-atlabels.html. American Diabetes Association. Virtual Grocery Store. American Diabetes Association Web site. Available at diabetes.org/. Bestfoods CPC International, Inc. Live Healthy America, A Guide from Mazola. Coventry, CT: Mazola; Centers for Disease Control and Prevention. Take Charge of Your Diabetes. 3rd edition. Atlanta: U.S. Department of Health and Human Services; Available at diabetes/pubs/pdf/tctd.pdf. National Cattleman s Beef Association; National Cancer Institute. Celebre la Cocina Hispana, Healthy Hispanic Recipes. Washington, DC: U.S. Department of Health and Human Services; NIH Publication Number (s). Pockenpaugh N, Poleman C. Nutrition: Essential and Diet Therapy. 8th edition. Philadelphia: WB Saunders; Sizer F, Whitney E. Nutrition: Concepts and Controversies. 8th edition. Belmont, CA: Wadsworth Publishing; U.S. Department of Agriculture. Nutritive Value of Foods. Home and Garden Bulletin Number 72. Department of Agriculture Web site. Available at www. nal.usda.gov/fnic/foodcomp/ Data/HG72/hg72_2002.pdf. Centers for Disease Control and Prevention. Fruits & Veggies More Matters. Centers for Disease Control and Prevention Web site. Available at www. fruitsandveggiesmatter.gov. Gardner L. Health and the Hispanic Kitchen/La Salud y la Cocina Latina. Potomac, MD: Precepts, Inc.; National Cattlemen s Beef Association. Eating Smart Even When You Are Pressed for Time. Chicago: 26 U.S. Department of Health and Human Services. A Healthier You. Department of Health and Human Services Web site. Available at dietaryguidelines/dga2005/ healthieryou/contents.htm U.S. Department of Health and Human Services and U.S. Department of Agriculture. Dietary Guidelines for Americans. 6th edition. Washington, DC: U.S. Government
27 Printing Office; Available at gov/dietaryguidelines. U.S. Food and Drug Administration. How to Understand and Use the Nutrition Facts Label. Food and Drug Administration Web site. Available at Food/LabelingNutrition/ ConsumerInformation/ ucm htm. Available in Spanish at gov/food/labelingnutrition/ ConsumerInformation/ ucm htm. Warshaw H. Diabetes Meal Planning Made Easy: How to Put the Food Pyramid to Work for Your Busy Lifestyle. Alexandria, VA: American Diabetes Association; Authors for Third Edition (2008) of Recipe Booklet Diagnostic and Treatment Center Luby Garza-Abijaoude, MS, RD, LD Diabetes Nutrition Consultant, Texas Department of State Health Services Rita V. Díaz-Kenney, MPH, RD, LD Public Health Advisor, Division of Diabetes Translation, Centers for Disease Control and Prevention Jennifer Seymour, PhD Acting Associate Director for Policy and Planning, Division of Nutrition, Physical Activity, and Obesity, Centers for Disease Control and Prevention Laura Tanase, MS, RD, LD ORISE Fellow, National Fruit and Vegetable Program, Division of Nutrition, Physical Activity, and Obesity, Centers for Disease Control and Prevention Jane Kelly, MD Senior Medical Officer, National Diabetes Education Program, Division of Diabetes Translation, Centers for Disease Control and Prevention Betsy Rodríguez, MSN, CDE Public Health Advisor, National Diabetes Education Program, Division of Diabetes Translation, Centers for Disease Control and PreventionAndrea Zaldivar, MS, C-ANP, CDE Clinical Director, North General 27 Acknowledgments We greatly appreciate the expertise of the authors and would like to acknowledge their contributions to the development of this recipe booklet. We would like to thank Luz Myriam Neira, PhD, LN, for her work on the first edition of this recipe booklet.
28 Contributors/ Reviewers (Third Edition) Isabel Salinas-Almendárez, MPH Program Manager, Corporate Health, Inova HealthSource Julia Burgos National Director of Latino Initiatives, American Diabetes Association Ana Toro, MA Vice President, Fleishman- Hillard Leticia R. Dávila, MPH ORISE Fellow, National Diabetes Education Program, Division of Diabetes Translation, Centers for Disease Control and Prevention Jamie Rayman, MPH Emerging Leader Intern, Centers for Disease Control and Prevention Other NDEP Hispanic/ Latino Work Group Members/Contributors Xóchitl Castañeda Director, California-Mexico Health Initiative Josephine F. Garza, MA Deputy Director, National Latino Children s Institute Agustín Lara, MD Director del Programa de Salud del Adulto y el Anciano de México Laiza Fuentes Chaparro, LN Coordinadora de Nutrición del Programa de Salud del Adulto y del Anciano, Centro Nacional de Vigilancia Epidemiología y Control de Enfermedades, Secretaría de Salud de México Leonardo Pérez, MPH, CHES Program Coordinator, Puerto Rico Department of Health Diabetes Program Josephine Phyllis Preciado, MD, National Hispanic Medical Association Rebeca L. Ramos, MPH, MA Acting Executive Director, Asociación Fronteriza Mexicano Estadounidense de Salud, United States-Mexico Border Health Association Rosalba Ruiz-Holguin, MD, MPH, Bi-National Coordinator, U.S. Mexico Border Diabetes Prevention and Control Project, Pan American Health Organization Virginia Valadez Community Health Worker, Migrant Health Promotion CDC-Funded National Organizations Elena M. Alvarado Executive Director/Project Manager, National Latina Health Network 28
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My Diabetic Meal Plan during Pregnancy When you have diabetes and are pregnant, you need to eat small meals and snacks throughout the day to help control your blood sugar. This also helps you get in enough
Nutritional Glossary This glossary provides nutrition information about the nutrients commonly found in fruits, vegetables, and other plant foods Each glossary definition has a long and a short version.
Heart Healthy Italian Recipes Table of Contents Chicken Italiano Easy Italian Supper Italian Baked Halibut Italian Bean and Tuna Salad Italian Flounder Roll-Ups Italian Grilled Tuna Italian Pepper Chicken
To succeed with weight-loss you need to follow the right diet. So we got a registered dietitian to develop the SLIMQUICK, which can help make dieting easy! Diet Overview The SLIMQUICK is designed using
gestational diabetes my pregnancy, my baby, and me What is Gestational Diabetes? Gestational diabetes occurs when your body cannot make adequate use of sugar in the blood. It is first found during pregnancy.
Eating Low-Fat on a Budget Following a low-fat diet can help lower your risk of heart disease, cancer, diabetes and stroke. Eating low fat usually means eating fewer calories. High calorie intake may lead
High Protein Low Fat Meal Plans If you have chosen to follow a low-fat, high protein diet, the following meal plans are designed to help. Choose three meals and two snacks each day. Breakfast Choose one
Nutritious & Hearty Recipes Nutrition Tips Pork is a leading dietary source of Thiamin, or vitamin B1. Thiamin builds and repairs nerves and muscles, maintains an appetite and helps to release energy from
BBQ Chicken and Rice BBQ Chicken and Rice - Serves 2 8 oz boneless skinless chicken breast 1 cup minute rice 1 cup frozen corn ¾ cup chicken broth 2 Tbs tomato sauce 1 Tbs BBQ seasoning Salt and pepper
You can eat healthy on any budget Is eating healthy food going to cost me more money? Eating healthy meals and snacks does not have to cost you more money. In fact, eating healthy can even save you money.
SS-207-06 For more information, visit the Ohio Department of Aging web site at: http://www.goldenbuckeye.com and Ohio State University Extension s Aging in Ohio web site at: http://www.hec.ohio-state.edu/famlife/aging
Healthy Eating During Pregnancy Pregnancy is a time of great change. Your body is changing to allow your baby to grow and develop. Good nutrition will help you meet the extra demands of pregnancy while
The Creative Homemaking Guide to Zucchini Recipes by Rachel Paxton ABOUT CREATIVE HOMEMAKING: Visit Creative Homemaking for all of your homemaking needs. Creative Homemaking offers cleaning hints, a recipe
PART 5 INTRO TO EATING WITH DIABETES When you have diabetes be careful about what you eat to help you control your blood sugar. Foods are in three main groups: Carbohydrates (Carbs) Higher Carbohydrates
2014-2015 Culinary Arts STAR Events Menu Options Menu I Waldorf Salad Shaker Style Turkey Cutlets Potatoes Parmentier Sautéed Green Beans Menu II Sautéed Breast of Chicken with Mustard Cream Sauce Fresh
Making Healthy Food Choices Section 2: Module 5 1 Nutrition For Health What is healthy Tips on planning meals Making a shopping list/ Bulk orders Using WIC foods Cook and freeze What foods to choose How
Minestrone with sun dried tomatoes 1 Tbs. olive oil ½ tsp. dried oregano ½ tsp. dried basil 1 medium onion, diced (1 ½ cups) 1 large or 2 medium carrots, sliced into rounds (1 cup) 3 stalks celery, sliced
Chicken and Rice Dinner This one-pot dinner is delicious and easy. Chicken in Panang Curry Ginger Sauce Serve with Jasmine Rice for a quick & complete Thai dish. Chicken Satay A Thai restaurant favorite
Detox Menu Guide We want you to have the best results possible while doing our detox. If your goal is weight loss, then eating the right foods and exercising moderately will help boost your results and
Page 1 The goal of Carbohydrate Counting is to make clear to you which foods affect your blood glucose and then to spread these foods evenly throughout the day (or to match insulin peaks and durations).
Take Control Nutrition Tools for Diabetes 50/50 plate Portions Servings Eat more Vegetables Especially non starchy vegetables Choosing Foods to manage blood glucose Select a variety of colors and types
Mealtime Memo National Food Service Management Institute The University of Mississippi for Child Care No. 10, 2008 Teaching Children about the Food Groups: Meat and Meat Alternates This Mealtime Memo focuses
Cooking Suggestions and Recipes for a Low Sodium Diet A good way to reduce the sodium in your diet is to cook your own food. This way, you control what goes into the food you eat. Below are tips for lowering
For more information about the Northern Nutrition Association, please contact us at firstname.lastname@example.org Contact Us Email us at email@example.com Bringing home healthy foods is the first step in healthy eating!
HealthSelectSM Lose and Win Session 13 of Texas Pre-diabetes & type II diabetes Participant Guide Adopt a healthy lifestyle: prevent or better manage type 2 diabetes Chances are that you know someone that
Healthy Grocery Shopping on a Budget Tips for smart spending at the grocery store Re c ipe e! In d si Grocery Store Science Eating well does not need to cost a lot of money. Here are some ways to choose
Snacking and Gestational Diabetes Note to the Health Care Provider: Topics in this handout are discussed in Chapter 6 of the American Dietetic Association Guide to Gestational Diabetes Mellitus (1). When
RECIPES FOR GONADAL TYPES G-Type Stir-Fried Chicken 1 whole chicken breast, skinned and boned 1 cup fresh asparagus (if available) or 1 cup frozen asparagus, thawed and cut into 1-inch lengths MARINADE:
ChildcareNashville.com childcare nashville/cooks academy We started with 12 child care centers... We have grown to 27 Cooks Academy participants and over 90 Childcare Nashville providers. The following
Diabetes 101 Lifestyle Recommendations to Manage Diabetes Cassie Vanderwall Licensed, Registered Dietitian Certified Personal Trainer Diabetes 101- Outline What is Diabetes? What can I do to control Diabetes?
Carbohydrate Counting for Patients with Diabetes Lauren Dorman, MS RD CDE Registered Dietitian & Certified Diabetes Educator Program Purpose To increase knowledge of carbohydrate counting skills for nurses
managingdiabetes TM SELECTHEALTH WINTER 2015 Healthy Meals for Diabetes Your doctor can help you make a meal plan that fits your needs. Your meal plan tells you when to eat meals and snacks, how much to
Boston Public Health Commission Healthy Food Procurement Guidelines Standards for Purchased Beverages and Foods Boston Public Health Commission Healthy Food Procurement Guidelines Standards for Purchased
Monday 1 egg, hard boiled 1/2 meat and alternative ½ c. fruit salad ½ c. high fiber cereal (to top salad) ¾ c. low-fat yogurt, plain 1 c. herbal tea Tuna pita: ½ c. canned tuna, packaged in water 1 tsp
8 NO- FREEZER MEALS IN 90 MINUTES RECIPE LIST (full recipes below) 1. Turkey and Black Bean Chili 2. Brown Sugar Meatloaf 3. Garden Veggie Soup with Meatballs 4. Red Pepper Chicken 5. Honey Dijon Chicken
Fiber An important part of a healthy diet is eating fiber-rich foods. This handout will explain what fiber is, where it s found, and how to increase the amount of fiber in your diet. What is fiber? Fiber
Clams Salsa Verde ½ bottle (6 oz) Chef LaLa Homemade Tomatillo-Jalapeño Green Sauce ½ cup dry white wine ½ cup water 2 dozen little neck clams, scrubbed under cold water to remove any sand 1 tablespoon
SLOW COOKER FREEZER MEAL LIST Two bags of slow cooker chicken fajitas Two bags of slow cooker chicken pot pie Two bags of spicy Dr. Pepper Shredded Pork (for tacos) One bag of slow cooker beef roast and
r Fibe An important part of a healthy diet is eating a variety of fiber-rich foods, including whole-grain breads and cereals, fruits and vegetables, beans and nuts. Fiber is an important part of your diet.
A. TURKISH BREAKFAST We give great importance to breakfast, especially if it weekend. A typical Turkish breakfast consists of slices of Turkish feta cheese, honey or jam, butter, black olives, tomatoes
Dietary Guidelines For Americans Eat a variety of foods Maintain healthy weight Choose a diet low in fat, saturated fat, and cholesterol Choose a diet plenty of vegetables, fruits, and grain products Use
Blenderized & Pureed Recipes While you are having difficulty chewing or swallowing, use these recipes for preparing pureed meals. Use the recipes as a base for developing your own recipes. Be creative!
Mediterranean Bean Salad 10 Servings You ll Need - Take Out - 1/3 cup SPLENDA Granular measuring cups ½ cup white wine vinegar measuring spoons 2 tablespoons extra virgin olive oil whisk 1 (15 oz.) can
Diabetes Life Lines A newsletter from your County Extension Office Vol. 20 No. 3 Spring 2006 Tips for a Healthy Lunch This is the second in a series on healthy meals for people who need to control carbohydrates
Getting Started 1. Review lesson plan before each session 2. Copy handouts. 3. Gather supplies Eat Well, Live Well Lesson 9: The Lowdown on Cholesterol Supplies Needed 1. Handouts 2. Supplies for activity:
healthy in a hurry Great ideas for meals in minutes! photography by KEN BURRIS Shopping List This list outlines everything you need to make all the recipes for the week: Shop For: Produce 1 bunch asparagus
Strawberry Smoothie Easy Herb Recipes Serves: 1 1 cup unsweetened frozen strawberries 1 teaspoon coarsely chopped mint leaves ½ cup 100% orange juice ½ cup lowfat vanilla yogurt Place the strawberries,
Nutrition Information from My Plate Guidelines Note: This information was compiled from the website: http://www.choosemyplate.gov/ for participants in the 4-H Food Prep Contest 1/12/16. The information
1200 Calorie Menus Breakfast Choose one of these menus for breakfast: 1. ½ c. unsweetened 60 15 g. 0 1 fruit pineapple ½ English muffin 60 15 g. 0.5 g. 1 starch 2 tsp. low-sugar jelly 16 4 g. 0 Free Coffee
Quick, Healthy Meals for One or Two It is often difficult to get inspired to cook for one or two people. No matter how many people you are cooking for, it is important to prepare healthy meals. Preparing
LARGE GROUP PRESENTATION: PRESENTER S NOTES Introduce yourself. Welcome! We are so glad you are here to learn about fruits and vegetables. Icebreaker Handout: Fruit or Vegetable: Parts of Many Words Read
Based on Zone Principles 40-30-30 ratios and 1300 Calorie days. Thank you for selecting our Sample Meal Plan. This meal plan has been provided to you by Lee Crompton Registered Holistic Nutritionist and
Salt and High Blood Pressure A Guide to Reducing Dietary Sodium Intake A Look at the DASH eating plan My Plate Basics Sodium is a mineral element most commonly found in salt (sodium chloride) Sodium occurs
After Delivery Note to the Health Care Provider: Topics in this handout are discussed in Chapter 10 of the American Dietetic Association Guide to Gestational Diabetes Mellitus (1). When counseling women