tasty diabetic recipes

7/30/2019 Tasty Diabetic Recipes

1/31

for People with Diabetes and Their Families

March 2011 CS115685NDEP-51


2/31

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


3/31

Recipe Booklet

What is diabetes?

Diabetes means that yourblood glucose (blood sugar)is too high. Glucose comesfrom the food we eat. Anorgan called the pancreas(PAN-kree-as) makes insulin(IN-suh-lin). Insulin helpsglucose get from your bloodinto your cells. Cells take

the glucose and turn it intoenergy.

When you have diabetes,your body has a problemmaking or properly usinginsulin. As a result, glucosebuilds up in your blood andcannot get into your cells. Ifthe blood glucose stays toohigh, it can damage yourbody.

What are the symptoms ofdiabetes?

Common symptoms ofdiabetes include:

Having to urinate often. Being very thirsty.

Feeling very hungry or tired.

Losing weight without trying.

But many people withdiabetes have no symptomsat all.

Why should I be concernedabout diabetes?

Diabetes is a very seriousdisease. Do not be misled byphrases that suggest diabetesis not a serious disease,such as a touch of sugar,

borderline diabetes, or myblood glucose is a little bit

high.

Diabetes can lead to otherserious health problems.When high levels ofglucose in the blood are notcontrolled, they can slowlydamage your eyes, heart,

kidneys, nerves, and feet.

What are the types ofdiabetes?

There are three main types ofdiabetes.

Type 1 diabetesIn thistype of diabetes, thebody does not makeinsulin. People with type1 diabetes need to takeinsulin every day.

Type 2 diabetesIn thistype of diabetes, the bodydoes not make enoughinsulin or use insulin well.

Some people with type2 diabetes have to takediabetes pills, insulin, orboth. Type 2 diabetes isthe most common form ofdiabetes.

Gestational diabetesThistype of diabetes can

occur when a womanis pregnant. It raises therisk that both she andher child might developdiabetes later in life.

3


4/31

Good news!You can control diabetes.

Diabetes can be managed.You can successfully managediabetes and avoid the

serious health problems itcan cause if you follow thesesteps:

Ask your doctor how youcan learn more aboutyour diabetes to help youfeel better today and inthe future.

Know your diabetes

ABCs (see page 5). Make healthy food

choices and be physicallyactive most days.Following this advice willhelp you keep off extrapounds and will also helpkeep your blood glucoseunder control.

Check your blood glucoseas your doctor tells you to.

If you are taking diabetesmedications, take themeven if you feel well.

To avoid problems withyour diabetes, see yourhealth care team at least

twice a year. Finding andtreating any problemsearly will prevent themfrom getting worse. Askhow diabetes can affectyour eyes, heart, kidneys,nerves, legs, and feet.

Be actively involved inyour diabetes care. Workwith your health careteam to come up with aplan for making healthyfood choices and beingactivea plan that youcan stick to.

Creating a healthy mealplan.

This recipe booklet is a placeto start creating healthymeals. Ask your doctor to

refer you to a registereddietitian or a diabeteseducator who can help youcreate a meal plan for youand your family. The dietitianwill work with you to comeup with a meal plan tailoredto your needs. Your mealplan will take into account

things like: Your blood glucose levels.

Your weight.

Medicines you take.

Other health problemsyou have.

How physically active youare.

Making healthy food choices.

Eat smaller portions. Learnwhat a serving size is fordifferent foods and howmany servings you needin a meal.

Eat less fat. Choose fewer

high-fat foods and useless fat for cooking. Youespecially want to limitfoods that are high insaturated fats or trans fat,such as:

Fatty cuts of meat.

Whole milk and dairyproducts made from

whole milk.Cakes, candy, cookies,crackers, and pies.

Fried foods.

Salad dressings.

Lard, shortening, stickmargarine, and nondairy creamers.

4


5/31

Your Diabetes ABCs.

A stands for A1C test. This test measures youraverage blood glucose levels for the past threemonths. Your doctor should test your A1C at leasttwice a year. For most people with diabetes, the goalis to have an A1C score of less than 7.

B stands for blood pressure, a measurement of howhard your heart needs to work to keep your bloodcirculating. For most people with diabetes, the goal isto keep blood pressure below 130/80.

C stands for cholesterol, a fat found in your blood.There are two kinds of cholesterol: LDL, or badcholesterol, and HDL, or good cholesterol. Formost people with diabetes, the goal is to keep:

LDL cholesterol below 100.

HDL cholesterol above 40 (HDL for men > 40and for women > 50).

Ask your doctor what you can do to reach your targets for A1C,blood pressure, and cholesterol.

5


6/31

Eat more fiber by eatingmore whole-grain foods.Whole grains can befound in:

Breakfast cereals made

with 100% wholegrains.

Oatmeal.

Whole grain rice.

Whole-wheat bread,bagels, pita bread, andtortillas.

Eat a variety of fruits andvegetables every day.Choose fresh, frozen,canned, or dried fruit and100% fruit juices mostof the time. Eat plenty ofveggies like these:

Dark green veggies(e.g., broccoli, spinach,

brussel sprouts).Orange veggies(e.g., carrots, sweetpotatoes*, pumpkin,winter squash).

Beans and peas (e.g.,black beans*, garbanzobeans*, kidney beans*,

pinto beans*, splitpeas*, lentils*).

Eat fewer foods that arehigh in sugar, such as:

Fruit-flavored drinks.

Sodas.

Tea or coffeesweetened with sugar.

Use less salt in cookingand at the table. Eat fewerfoods that are high in salt,such as:

Canned and packagesoups.

Canned vegetables.Pickles.

Processed meats.

Never skip meals. Stickto your meal plan as bestyou can.

Limit the amount ofalcohol you drink.

Make changes slowly.It takes time to achievelasting goals.

*Portions of these vegetables count asa bread exchange. (See discussion ofExchange Method below if you are notalready familiar with it.)

Note: There are several ways to makea diabetes meal plan. One popular andflexible approach is the Exchange Program

method, which provides a quick way toestimate energy, carbohydrates, protein,and fat content in any food or meal. Foodfrom each exchange (starch, meat andmeat substitute, fruit, vegetable, milk,and fat) is defined so that one serving ofeach food contains the same amount ofcarbohydrate, protein, fat, and energy(calories). Another method is carbohydratecounting. Using this method, you focus oneating a specific number of carbohydratesat specific times of the day.

6


7/31

Following a meal plan thatis made for you will helpyou feel better, keep yourblood glucose levels in yourtarget range, take in the rightamount of calories, and getenough nutrients.

Where can you learn moreabout making a diabetesmeal plan?

Contact a registereddietitian to make a mealplan just for you.

Visit the American

Dietetic Association Website to find a nutritionprofessional that can helpyou develop a healthymeal plan(www.eatright.org).

Visit the AmericanAssociation of DiabetesEducators to find a

diabetes educator (www.diabeteseducator.org).

Visit the AmericanDiabetes Association Website for more informationon carbohydrate countingand the exchange method(www.diabetes.org).

Visit http://www.diabetes.org/food-and-fitness/food/planning-meals/carb-counting/to getmore information oncarbohydrate counting.

Where can you learn how toread food labels?

You can learn a lot aboutfoods by reading food labels.Visit these Web sites to learnmore about reading foodlabels:

U.S. Food and Drug

Administration (www.cfsan.fda.gov/~dms/foodlab.html).

U.S. Department ofAgriculture (www.fns.usda.gov/tn/Resources/Nibbles/healthful_labels.pdf).

American DiabetesAssociation (http://www.diabetes.org/food-andfitness/food/what-can-i-eat/taking-a-closer-look-atlabels.html).

7
http://www.eatright.org/http://diabeteseducator.org/http://www.diabetes.org/http://www.diabetes.org/food-and-fitness/food/planning-meals/carb-counting/http://www.diabetes.org/food-and-fitness/food/planning-meals/carb-counting/http://www.diabetes.org/food-and-fitness/food/planning-meals/carb-counting/http://www.diabetes.org/food-and-fitness/food/planning-meals/carb-counting/http://www.diabetes.org/food-and-fitness/food/what-can-i-eat/taking-a-closer-look-at-labels.htmlhttp://www.eatright.org/http://diabeteseducator.org/http://www.diabetes.org/http://www.diabetes.org/food-and-fitness/food/what-can-i-eat/taking-a-closer-look-at-labels.htmlhttp://www.diabetes.org/food-and-fitness/food/planning-meals/carb-counting/http://www.diabetes.org/food-and-fitness/food/planning-meals/carb-counting/http://www.diabetes.org/food-and-fitness/food/planning-meals/carb-counting/http://www.diabetes.org/food-and-fitness/food/planning-meals/carb-counting/


8/31

Get moving!

Being physically active canreduce your risk for type 2diabetes.

Engage in moderate-

intensity physical activityat least 30 minutes perday on five days of theweek.

To meet the goal of30 minutes a day ofmoderate-intensityphysical activity, you

dont have to do all 30minutes at once. You canget the health benefit frombreaking 30 minutes upinto three 10-minute ortwo 15-minute sectionsthroughout the day.

Examples of moderate-intensity physical activity

are:Biking at a casualpace.

Actively playing withyour children.

Yard work (raking/bagging leaves or usinga lawn mower).

If you want to lose weightor prevent regainingweight, you might needto do 60 to 90 minutesof moderate-intensityphysical activity a day onmost days.

Are your family members atrisk for diabetes?

Your family members mightbe at risk for diabetes. Thingsthat increase their risk ofgetting diabetes include:

Being 45 years of age orolder.

Having a parent, brother,or sister with diabetes.

Having a familybackground of AfricanAmerican, Hispanic/

Latino, American Indian,Asian American, or PacificIslander descent.

Having diabetes duringpregnancy (gestationaldiabetes) or giving birth toa baby weighing 9 poundsor more.

Being told that theirglucose levels are higherthan normal.

Being told that their bloodpressure is 140/90 orhigher.

Having cholesterol (lipid)levels that are not normal.

Being fairly inactivedoing physical activity lessthan three times a week.

Most people who developtype 2 diabetes have pre-diabetes first, which meansyour blood glucose levelsare higher than normal butnot yet high enough for

diabetes. People with pre-diabetes are at a higher riskfor a heart attack and stroke,not just diabetes. If you orsomeone else in your familyhas diabetes, then otherfamily members might havepre-diabetes and not know it.

Good news! Type 2 diabetescan be prevented or delayed.

According to the DiabetesPrevention Programstudy (DPP), diabetes is apreventable and controllablechronic disease. The study

8


9/31

suggests individuals canprevent or delay the onset oftype 2 diabetes if they:

Lose 5 to 7 percent oftheir weight, if they

are overweightthat is10 to 14 pounds for a200-pound person.

Maintain the weight losswith a healthy diet byeating a variety of foodsthat are low in fat andreducing the number ofcalories eaten per day.

Get at least 30 minutesof moderate-intensityphysical activity (briskwalking, yard work, oractively playing withchildren) five days a week.

Remember, the tips andtasty recipes in this bookletare not just for peoplewith diabetesthey are forthe whole family! Makinghealthy food choices andbeing physically active aregood for everyone.

Where can I learn more? Find out what else you can

do to prevent and controldiabetes by visiting:

www.YourDiabetesInfo.org/am-i-at-risk/DiabetesIsPreventable.aspx

www.YourDiabetesInfo.org/i-have-diabetes/.

www.cdc.gov/diabetes.

For more informationon weight control, visitthe Weight-controlInformation Network athttp://win.niddk.nih.gov.

For materials in Spanish,go to:

http://win.niddk.nih.gov/publications/index.htm#spanish.

www.cdc.gov/diabetes/spanish/index.htm.

The National Diabetes

Education Programs 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;1-888-693-NDEP(1-888-693-6337 or visit www.

YourDiabetesInfo.org.To order

this recipe booklet, ask for

Code NDEP-51.

To speak with a bilingual

operator, or to order printer-

ready files to reproduce

materials, call;

1-800-860-8747.

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
http://www.yourdiabetesinfo.org/am-i-at-risk/DiabetesIsPreventable.aspxhttp://www.yourdiabetesinfo.org/am-i-at-risk/DiabetesIsPreventable.aspxhttp://www.yourdiabetesinfo.org/am-i-at-risk/DiabetesIsPreventable.aspxhttp://www.yourdiabetesinfo.org/am-i-at-risk/DiabetesIsPreventable.aspxhttp://www.yourdiabetesinfo.org/i-have-diabetes/http://www.yourdiabetesinfo.org/i-have-diabetes/http://www.cdc.gov/diabeteshttp:///reader/full/http://win.niddk.nih.govhttp://win.niddk.nih.gov/publications/index.htm#spanishhttp://win.niddk.nih.gov/publications/index.htm#spanishhttp://win.niddk.nih.gov/publications/index.htm#spanishhttp://www.cdc.gov/diabetes/spanish/index.htmhttp://www.cdc.gov/diabetes/spanish/index.htmhttp://ndep.nih.gov/http://ndep.nih.gov/http://www.yourdiabetesinfo.org/am-i-at-risk/DiabetesIsPreventable.aspxhttp://www.yourdiabetesinfo.org/i-have-diabetes/http://www.cdc.gov/diabeteshttp:///reader/full/http://win.niddk.nih.govhttp://win.niddk.nih.gov/publications/index.htm#spanishhttp://www.cdc.gov/diabetes/spanish/index.htmhttp://ndep.nih.gov/http://ndep.nih.gov/


10/31

Spanish Omelet /Tortilla espaola

This tasty dish provides ahealthy array o vegetables

and can be used orbreakast, brunch, or any

meal! Serve with resh ruit

salad and a whole grain

dinner roll.

Ingredients:

5 small potatoes,peeled and sliced

Vegetable cooking

spray medium onion,

minced

1 small zucchini, sliced

1 cups green/redpeppers, sliced thin

5 medium mushrooms,

sliced3 whole eggs, beaten

5 egg whites, beaten

Pepper and garlic saltwith herbs, to taste

3 ounces shreddedpart-skim mozzarella

cheese1 Tbsp. low-at

parmesan cheese

Directions:

Preheat oven to 375 F.

Cook potatoes in boiling wateruntil tender.

In a nonstick pan, add vegetablespray and warm at medium heat.

Add onion and saut until brown.Add vegetables and saut untiltender but not brown.

O M ESPANISH

10


11/31

In a medium mixing bowl, slightlybeat eggs and egg whites, pepper,garlic salt, and low-fat mozzarellacheese. Stir egg-cheese mixtureinto the cooked vegetables.

In a 10-inch pie pan or ovenproofskillet, add vegetable spray andtransfer potatoes and egg mixtureto pan. Sprinkle with low-fatparmesan cheese and bake untilfirm and brown on top, about2030 minutes.

Remove omelet from oven, coolfor 10 minutes, and cut into fivepieces.

L E T

11

Exchanges:

Meat 2

Bread 2

Vegetable

Fat 2

Note: Diabetic exchanges arecalculated based on the AmericanDiabetes Association ExchangeSystem.

Total Servings 5


12/31

Beef or Turkey Stew / Carnede res o de pavo guisada

This dish goes nicely with

a green lea lettuce and

cucumber salad and a dinnerroll. Plantains or corn can be

used in place o the potatoes.

Ingredients:

1 pound lean bee orturkey breast, cut intocubes

2 Tbsp. whole wheatour

tsp. salt (optional)

tsp. pepper

tsp. cumin

1 Tbsp. olive oil

2 cloves garlic, minced

2 medium onions,sliced

2 stalks celery, sliced

1 medium red/greenbell pepper, sliced

1 medium tomato,fnely minced

5 cups bee or turkeybroth, at removed

5 small potatoes,peeled and cubed

12 small carrots, cut intolarge chunks

Directions:


Mix the whole wheat flour withsalt, pepper, and cumin. Rollthe beef or turkey cubes in themixture. Shake off excess flour.

In a large skillet, heat olive oilover medium-high heat. Addbeef or turkey cubes and saut

until nicely brown, about 710minutes.

1 cups green peas

STEW

BEEF

12


13/31

Place beef or turkey in anovenproof casserole dish.

Add minced garlic, onions, celery,and peppers to skillet and cookuntil vegetables are tender, about5 minutes.

Stir in tomato and broth. Bring to aboil and pour over turkey or beefin casserole dish. Cover dish tightlyand bake for 1 hour at 375 F.

Remove from oven and stir inpotatoes, carrots, and peas. Bakefor another 2025 minutes oruntil tender.

Exchanges:

Lean Meat 3

Vegetable 2

Bread 2

Fat 1


Total Servings 4

Nutrition Facts

Beef or Turkey Stew

Serving Size 1 cup

Amount Per Serving

Calories Calories from Fat

320 60

% Daily Value (DV)*Total Fat 7g

Saturated Fat 1.5g

Trans Fat 0g

Cholesterol 40mg

Sodium 520mg

Total Carbohydrate41g

Dietary Fiber 8g

Sugars 9g

Protein 24g

Vitamin A

Vitamin C

Calcium

Iron

* Percent Daily Values are based on a2,000 calorie diet.

11%

8%

13%

22%

14%

32%

340%

80%

6%

15%

13


14/31

SNAPRED

CARIBBEAN

Caribbean Red Snapper /Pargo rojo caribeo

This fsh can be served on

top o vegetables along

with whole grain rice andgarnished with parsley.Salmon or chicken breast

can be used in place o red

snapper.

Ingredients:

2 Tbsp. olive oil

1 medium onion,chopped

cup red pepper,chopped

cup carrots, cut intostrips

1 clove garlic, minced

cup dry white wine

pound red snapperfllet

1 large tomato,chopped

2 Tbsp. pitted ripeolives, chopped

2 Tbsp. crumbledlow-at eta or low-atricotta cheese

14


15/31

Directions:

In a large skillet, heat olive oilover medium heat. Add onion,red pepper, carrots, and garlic.Saut mixture for 10 minutes.

Add wine and bring to boil. Pushvegetables to one side of the pan.

Arrange fillets in a single layer incenter of skillet. Cover and cookfor 5 minutes.

Add tomato and olives. Top withcheese. Cover and cook for 3minutes or until fish is firm butmoist.

Transfer fish to serving platter.Garnish with vegetables and panjuices.

Exchanges:

Meat 2

Vegetable 1

Bread

Fat 2


Total Servings 4

Serving Suggestion: Serve with whole grainrice. cup cooked rice = 1 serving of rice.

Nutrition FactsCaribbean Red SnapperServing Size red snapperwith cup vegetables (233g)

Amount Per Serving


220 80

% 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 a2,000 calorie diet.

PER

15


16/31

Two Cheese Pizza / Pizza dedos quesos

Serve your pizza with reshruit and a mixed green salad

garnished with red beans tobalance your meal.

Ingredients:

2 Tbsp. whole wheatour

1 can (10 ounces)

rerigerated pizzacrust

Vegetable cookingspray

2 Tbsp. olive oil

cup low-at ricottacheese

tsp. dried basil1 small onion, minced

2 cloves garlic, minced

tsp. salt (optional)

4 ounces shreddedpart-skim mozzarellacheese

2 cups mushrooms,chopped

1 large red pepper, cutinto strips

Exchanges:

Meat 2

Bread 3Vegetable 1

Fat 3


Directions:


Spread whole wheat flour over

working surface. Roll out doughwith rolling pin to desired crustthickness.

Coat cookie sheet with vegetablecooking spray. Transfer pizza crustto cookie sheet. Brush olive oilover crust.

TWO CHEESE

P I Z Z A

16


17/31

Mix low-fat ricotta cheese withdried basil, onion, garlic, and salt.Spread this mixture over crust.

Sprinkle crust with part-skimmozzarella cheese. Top cheesewith mushrooms and red pepper.

Bake at 425 F for 1315 minutesor until cheese melts and crust isdeep golden brown.

Cut into 8 slices.

Total Servings 4

Nutrition Facts

Two Cheese Pizza

Serving Size 2 slices ( of pie)

Amount Per ServingCalories Calories from Fat

420 170

% Daily Value (DV)*

Total Fat 19g

Saturated Fat 7g

Trans Fat 0g

Cholesterol 25mg

Sodium 580mg

Total Car bohydrate44g

Dietary Fiber 3g

Sugars 5g

Protein 20g

Vitamin A

Vitamin C

CalciumIron


29%

35%

8%

24%

15%

12%

30%

90%

40%15%

17


18/31

Rice with Chicken, SpanishStyle / Arroz con pollo

This is a good way to getvegetables into the meal plan.

Serve with a mixed greensalad and some whole wheat

bread.

Ingredients:

2 Tbsp. olive oil

2 medium onions,chopped

6 cloves garlic, minced2 stalks celery, diced

2 medium red/greenpeppers, cut intostrips

1 cup mushrooms,chopped

2 cups uncooked wholegrain rice

3 pounds bonelesschicken breast, cutinto bite-sized pieces,skin removed

1 tsp. salt (optional)

2 cups low-at chickenbroth

Saron or SaznTM

or color

3 medium tomatoes,chopped

1 cup rozen peas

1 cup rozen corn1 cup rozen green

beans

Olives or capers orgarnish (optional)

Directions:

Heat olive oil over medium heatin a non-stick pot. Add onion,

garlic, celery, red/green pepper,and mushrooms. Cook overmedium heat, stirring often, for 3minutes or until tender.

Add whole grain rice andsaut for 23 minutes, stirringconstantly to mix all ingredients.

RICEWITH

18


19/31

Add chicken, salt, chicken broth,water, Saffron/Sazn

TM

, andtomatoes. Bring water to a boil.

Reduce heat to medium-low,cover, and let the casserolesimmer until water is absorbedand rice is tender, about 20minutes.

Stir in peas, corn, and beans andcook for 810 minutes. Wheneverything is hot, the casseroleis ready to serve. Garnish with

olives or capers, if desired.

Exchanges:

Meat 5

Bread 3

Vegetable 1

Fat 1


Total Servings 8

Nutrition Facts

Rice with Chicken, Spanish Style

Serving Size 1 cup

Amount Per Serving


400 60

% 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 5gProtein 37g

Vitamin A

Vitamin C

Calcium

Iron


30%

70%

4%

20%

CHICKEN19


20/31

Pozole

Only a small amount o oil is

needed to saut meat.

Ingredients:

2 pounds lean bee,cubed

1 Tbsp. olive oil

1 large onion, chopped1 clove garlic, fnely

chopped

tsp. salt

tsp. pepper

cup resh cilantro,chopped

1 can (15 ounces)stewed tomatoes

2 ounces tomato paste

1 can (1 pound 13ounces) hominy

Directions:

In a large pot, heat olive oil. Addbeef and saut.

Add onion, garlic, salt, pepper,cilantro, and enough water tocover meat. Stir to mix ingredientsevenly. Cover pot and cook over

low heat until meat is tender.

Add tomatoes and tomato paste.Continue cooking for about 20minutes.

Add hominy and continuecooking another 15 minutes,stirring occasionally. If too thick,

add water for desired consistency.

Option: Skinless, boneless chickenbreasts can be used instead of beefcubes.

Total Servings 8Nutrition Facts

Pozole

Serving Size 1 cup

Amount Per Serving


220 70


Cholesterol 70mg 23%Sodium 390mg 16%Total Carbohydrate17g 6%Dietary Fiber 3g 12%

Sugars 5gProtein 21g


P

O

20


21/31

Exchanges:

Meat 3

Bread 1

Vegetable

Fat 1


ZOLE

21


22/31

Avocado Tacos/Tacos deaguacate

These resh tasting tacos are

great or a light meal!

Ingredients:

1 medium onion, cutinto thin strips

2 large green peppers,

cut into thin strips2 large red peppers, cut

into thin strips

1 cup resh cilantro,fnely chopped

1 ripe avocado, peeledand seeded, cut into12 slices

1 cups resh tomatosalsa (see ingredientsbelow)

12 our tortillas

Vegetable cookingspray

Fresh Tomato SalsaIngredients:

1 cup tomatoes, diced

cup onions, diced

clove garlic, minced

2 tsp. cilantro

tsp. jalapeopeppers, chopped

tsp. lime juice

Pinch o cumin

Exchanges:

Bread 3Vegetable

Fat

1

1


Directions:

Mix together all salsa ingredientsand refrigerate in advance.

Coat skillet with vegetable spray.

Lightly saut onion and greenand red peppers.

Warm tortillas in oven and fillwith peppers, onions, avocado,and salsa. Fold tortillas and serve.Top with cilantro.

22


23/31

TACOSAVOCADO

Total Servings 12

Nutrition Facts

Avocado Tacos

Serving Size 1 taco

Amount Per Serving


270 80


Cholesterol 0mg 0%Sodium 460mg 19%Total Car bohydrate43g 14%Dietary Fiber 5g 20%

Sugars 4gProtein 7g


23


24/31

Tropical Fruits Fantasia/Fantasa de frutas tropicales

The tropics oer a greatvariety o ruits that will make

this delicious and colorulrecipe stand out; it will also

make your mouth water even

beore tasting it!

Ingredients:

8 ounces at-ree,sugar-ree orangeyogurt

5 medium strawberries,cut into halves

3 ounces honeydewmelon, cut into slices(or cup cut intocubes)

3 ounces cantaloupemelon, cut into slices

(or cup cut intocubes)

1 mango, peeled andseeded, cut intocubes

1 papaya, peeled andseeded, cut intocubes

3 ounces watermelon,seeded and cut intoslices (or cup cutinto cubes)

2 oranges, seeded andcut into slices

cup unsweetened

orange juice

Directions:

Add yogurt and all fruits to abowl and carefully mix together.

Pour orange juice over fruitmixture.

Mix well and serve cup as yourdessert.

FANT

TROPICAL

24


25/31

FRUITS

ASIA

Exchanges:

Fruit 2

Milk


Total Servings 3

Nutrition Facts

Tropical Fruits Fantasia

Serving Size cup

Amount Per Serving


170 5

% Daily Value (DV)*

Total Fat 0.5g 1%Saturated Fat 0g 0%

Trans Fat 0gCholesterol 0mg 0%Sodium 40mg 2%Total Carbohydrate41g 14%Dietary Fiber 5g 20%Sugars 30g

Protein 4g


25-


26/31

References

American DiabetesAssociation. Reading FoodLabels. American Diabetes

Association Web site.Available at http://www.diabetes.org/food-andfitness/food/what-can-i-eat/taking-a-closer-look-atlabels.html.

American DiabetesAssociation. Virtual Grocery

Store. American DiabetesAssociation Web site.Available at http://tracker.diabetes.org/.

Bestfoods CPC International,Inc. Live Healthy America,A Guide from Mazola.Coventry, CT: Mazola; 1991.

Centers for Disease Controland Prevention. TakeCharge of Your Diabetes.3rd edition. Atlanta: U.S.Department of Health andHuman Services; 2003.Available at www.cdc.gov/diabetes/pubs/pdf/tctd.pdf.

Centers for Disease Controland Prevention. Fruits &VeggiesMore Matters.Centers for Disease Controland Prevention Website. Available at www.fruitsandveggiesmatter.gov.

Gardner L. Health and theHispanic Kitchen/La Salud yla Cocina Latina. Potomac,MD: Precepts, Inc.; 1996.

National CattlemensBeef Association. EatingSmart Even When You ArePressed for Time. Chicago:

National Cattlemans BeefAssociation; 1996.

National Cancer Institute.Celebre la Cocina Hispana,Healthy Hispanic Recipes.Washington, DC: U.S.Department of Health andHuman Services; 1995.NIH Publication Number95-3906(s).

Pockenpaugh N, PolemanC. Nutrition: Essential and

Diet Therapy. 8th edition.Philadelphia: WB Saunders;1996.

Sizer F, Whitney E. Nutrition:Concepts and Controversies.8th edition. Belmont, CA:Wadsworth Publishing;2000.

U.S. Department ofAgriculture. NutritiveValue of Foods. Home andGarden Bulletin Number 72.Department of AgricultureWeb site. Available at www.nal.usda.gov/fnic/foodcomp/Data/HG72/hg72_2002.pdf.

U.S. Department of Healthand Human Services.AHealthier You. Departmentof Health and HumanServices Web site. Availableat www.health.gov/dietaryguidelines/dga2005/healthieryou/contents.htm

U.S. Department of Healthand Human Servicesand U.S. Departmentof Agriculture. DietaryGuidelines for Americans.6th edition. Washington,DC: U.S. Government

26
http://www.diabetes.org/food-and%EF%BF%BDtness/food/what-can-i-eat/taking-a-closer-look-at-labels.htmlhttp://www.diabetes.org/food-and%EF%BF%BDtness/food/what-can-i-eat/taking-a-closer-look-at-labels.htmlhttp://www.diabetes.org/food-and%EF%BF%BDtness/food/what-can-i-eat/taking-a-closer-look-at-labels.htmlhttp://www.diabetes.org/food-and%EF%BF%BDtness/food/what-can-i-eat/taking-a-closer-look-at-labels.htmlhttp://www.diabetes.org/food-and%EF%BF%BDtness/food/what-can-i-eat/taking-a-closer-look-at-labels.htmlhttp://tracker.diabetes.org/http://tracker.diabetes.org/http://www.cdc.gov/diabetes/pubs/pdf/tctd.pdfhttp://www.cdc.gov/diabetes/pubs/pdf/tctd.pdfhttp://www.fruitsandveggiesmatter.gov/http://www.nal.usda.gov/fnic/foodcomp/Data/HG72/hg72_2002.pdfhttp://www.nal.usda.gov/fnic/foodcomp/Data/HG72/hg72_2002.pdfhttp://www.nal.usda.gov/fnic/foodcomp/Data/HG72/hg72_2002.pdfhttp://www.health.gov/dietaryguidelines/dga2005/healthieryou/contents.htmhttp://www.health.gov/dietaryguidelines/dga2005/healthieryou/contents.htmhttp://www.health.gov/dietaryguidelines/dga2005/healthieryou/contents.htmhttp://www.nal.usda.gov/fnic/foodcomp/Data/HG72/hg72_2002.pdfhttp://www.diabetes.org/food-and%EF%BF%BDtness/food/what-can-i-eat/taking-a-closer-look-at-labels.htmlhttp://tracker.diabetes.org/http://tracker.diabetes.org/http://www.cdc.gov/diabetes/pubs/pdf/tctd.pdfhttp://www.fruitsandveggiesmatter.gov/http://www.health.gov/dietaryguidelines/dga2005/healthieryou/contents.htm


27/31

Printing Office; 2005.Available at http://health.gov/dietaryguidelines.

U.S. Food and DrugAdministration. How toUnderstand and Use theNutrition Facts Label. Foodand Drug AdministrationWeb site. Available athttp://www.fda.gov/Food/LabelingNutrition/ConsumerInformation/ucm078889.htm. Available

in Spanish at http://www.fda.gov/Food/LabelingNutrition/ConsumerInformation/ucm110019.htm.

Warshaw H. Diabetes MealPlanning Made Easy: Howto Put the Food Pyramid toWork for Your Busy Lifestyle.

Alexandria, VA: AmericanDiabetes Association; 2000.

Authors for ThirdEdition (2008) ofRecipe Booklet

Jane Kelly, MDSenior Medical Officer,National Diabetes EducationProgram, Division ofDiabetes Translation, Centersfor Disease Control andPrevention

Betsy Rodrguez, MSN, CDEPublic Health Advisor,National Diabetes EducationProgram, Division ofDiabetes Translation, Centersfor Disease Control andPreventionAndrea Zaldivar,MS, C-ANP, CDE ClinicalDirector, North General

Diagnostic and TreatmentCenter

Luby Garza-Abijaoude,MS, RD, LD DiabetesNutrition Consultant, TexasDepartment of State HealthServices

Rita V. Daz-Kenney, MPH,RD, LD Public HealthAdvisor, Division of DiabetesTranslation, Centers forDisease Control and

PreventionJennifer Seymour, PhDActing Associate Directorfor Policy and Planning,Division of Nutrition,Physical Activity, andObesity, Centers for DiseaseControl and Prevention

Laura Tanase, MS, RD, LDORISE Fellow, National Fruitand Vegetable Program,Division of Nutrition,Physical Activity, andObesity, Centers for DiseaseControl and Prevention

Acknowledgments

We greatly appreciate theexpertise of the authors andwould like to acknowledgetheir contributions to thedevelopment of this recipe

booklet. We would like tothank Luz Myriam Neira,PhD, LN, for her work onthe first edition of this recipebooklet.

27
http://health.gov/dietaryguidelineshttp://health.gov/dietaryguidelineshttp://www.fda.gov/Food/LabelingNutrition/ConsumerInformation/ucm078889.htmhttp://www.fda.gov/Food/LabelingNutrition/ConsumerInformation/ucm078889.htmhttp://www.fda.gov/Food/LabelingNutrition/ConsumerInformation/ucm078889.htmhttp://www.fda.gov/Food/LabelingNutrition/ConsumerInformation/ucm078889.htmhttp://www.fda.gov/Food/LabelingNutrition/%20ConsumerInformation/ucm110019.htmhttp://www.fda.gov/Food/LabelingNutrition/%20ConsumerInformation/ucm110019.htmhttp://www.fda.gov/Food/LabelingNutrition/%20ConsumerInformation/ucm110019.htmhttp://www.fda.gov/Food/LabelingNutrition/%20ConsumerInformation/ucm110019.htmhttp://health.gov/dietaryguidelineshttp://www.fda.gov/Food/LabelingNutrition/ConsumerInformation/ucm078889.htmhttp://www.fda.gov/Food/LabelingNutrition/%20ConsumerInformation/ucm110019.htm


28/31

Contributors/Reviewers (ThirdEdition)

Isabel Salinas-Almendrez,

MPH Program Manager,Corporate Health, InovaHealthSource

Julia BurgosNational Director of LatinoInitiatives, AmericanDiabetes Association

Ana Toro, MAVice President, Fleishman-Hillard

Leticia R. Dvila, MPHORISE Fellow, NationalDiabetes Education Program,Division of DiabetesTranslation, Centers for

Disease Control andPrevention

Jamie Rayman, MPHEmerging Leader Intern,Centers for Disease Controland Prevention

Other NDEP Hispanic/Latino Work GroupMembers/Contributors

Xchitl CastaedaDirector, California-MexicoHealth Initiative

Josephine F. Garza, MADeputy Director, NationalLatino Childrens Institute

Agustn Lara, MDDirector del Programade Salud del Adulto y elAnciano de Mxico

Laiza Fuentes Chaparro, LNCoordinadora de Nutricindel Programa de Saluddel Adulto y del Anciano,Centro Nacional de

Vigilancia Epidemiologa yControl de Enfermedades,Secretara de Salud deMxico

Leonardo Prez, MPH, CHESProgram Coordinator, PuertoRico Department of HealthDiabetes Program

Josephine Phyllis Preciado,MD, National HispanicMedical Association

Rebeca L. Ramos, MPH, MAActing Executive Director,Asociacin FronterizaMexicano Estadounidense de

Salud, United States-MexicoBorder Health Association

Rosalba Ruiz-Holguin,MD, MPH, Bi-NationalCoordinator, U.S. MexicoBorder Diabetes Preventionand Control Project,Pan American Health

Organization

Virginia ValadezCommunity Health Worker,Migrant Health Promotion

CDC-Funded National

OrganizationsElena M. AlvaradoExecutive Director/ProjectManager, National LatinaHealth Network

28


29/31

Marisol MoralesCommunications Manager,National Latina HealthNetwork

Jeanette BeltrnPresident and CEO,JBD and Associates

Eliana T. LoveluckDirector, Center forConsumers, NationalAlliance for Hispanic Health

Paul M. BakerDeputy Director,Center for ConsumersNational Alliance forHispanic Health

Ad Hoc Members

Adolfo Prez-Comas,MD, PhD, FACE Member,Governing Board, PuertoRico Diabetes Research andEducation Center

Jaime R. Torres, DPM, MSAssociate Director of

Consultative Services,Coler-Goldwater SpecialtyHospital

Wanda Montalvo, RN,MSN, ANP, RWJ ExecutiveNurse Fellow, MontalvoConsulting, LLC

Nelva Ancona ParaisonHost/Coordinator, DiabticosHispanos/Perfil LatinoTV,Inc.

Elizabeth Ortiz de Valdz,MD, President and ChiefExecutive Officer, ConcilioLatino de Salud, Inc.

Top DiabetesPrevention andControl Program(DPCP) State Partnerswith a High Hispanic/Latino Population

ArizonaCarmen D. RamrezCommunity ProgramCoordinator, DiabetesPrevention and ControlProgram, ArizonaDepartment of HealthServices

California

Javier Carrillo, MPHArea Health PromotionSpecialist, Greater Bay AreaCalifornia Diabetes ProgramCalifornia Department ofPublic Health

Colorado

Maria Elena Carren-AyersDiabetes OutreachCoordinator, DiabetesPrevention and ControlProgram, ColoradoDepartment of Public Healthand Environment

Florida

Alisha Bradley-Nelson, MSWProgram Coordinator,Diabetes Prevention andControl Program, FloridaDepartment of Health

29


30/31

IllinoisCheryl A. Metheny, MS, RD/LDN, CDE, CLCProgram Coordinator,Diabetes Prevention and

Control Program,Illinois Department ofHuman Services

Nevada

Beth Handler, MPHProgram Manager, DiabetesPrevention and Control

Program, Nevada Bureau ofCommunity Health

New Jersey

Nirmala (Nimi) Bhagawan,MS, RD, ProgramCoordinator, Division ofFamily Health Services

New Jersey Department ofHealth and Senior Services

New Mexico

Judith GabrieleProgram Manager, DiabetesPrevention and ControlProgram, New MexicoDepartment of Health

Texas

Carol Filer, MS, RD, LDProgram Coordinator,Texas Department of StateHealth Services

NDEP AgenciesCDC

Sabrina Harper, MSActing Director, NationalDiabetes Education Program,

Division of DiabetesTranslation, Centers forDisease Control andPrevention

Margret Chang, BAORISE Fellow, Division ofDiabetes Translation, Centersfor Disease Control and

Prevention

Ana Alfaro-Correa, ScDPublic Health Advisor,Division of DiabetesTranslation, Centers forDisease Control andPrevention

NDEP AgenciesNIH

Joanne Gallivan, MS, RDDirector, National Institute ofDiabetes and Digestive andKidney Diseases, NationalInstitutes of Health

Rachel Weinstein, MEdDeputy Director,National Institute ofDiabetes and Digestive andKidney Diseases, NationalInstitutes of Health

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.

30


31/31

YOUR FAVORITE RECIPES-

MY RECIPE FOR:

MY RECIPE FOR:

tasty diabetic recipes

Documents