Monday, April 30, 2012

[Healthy_Recipes_For_Diabetic_Friends] Vegetarian Gumbo - 21g Carbs, 6g Fiber, 8g Sugar

 

Vegetarian Gumbo - 21g Carbs, 6g Fiber, 8g Sugar

From: Vegetarian Times - May 2008

Here, the rich, dark roux of a Louisiana-style gumbo is laced with
carrots, parsnips, okra, and green beans, but feel free to substitute
any vegetables you have on hand.
Serves: 8

1/2 cup vegetable oil
1/3 cup flour
1 small onion, chopped (1 cup)
1 small green bell pepper, chopped (1 cup)
3 stalks celery, chopped (1 cup)
1 (28oz can) diced tomatoes
2 cups fresh or frozen green beans
3 carrots, sliced (2 cups)
1 parsnip, diced (1 cup)
1 cup fresh or frozen sliced okra, optional
1 Tbsp ground cumin
1 Tbsp paprika
1 Tbsp dried oregano
1/4 tsp cayenne pepper

1. Stir together oil and flour in Dutch oven or heavy-bottomed pot
until smooth. Cook over high heat 10 minutes, or until roux turns
a dark caramel color, stirring constantly.

2. Add onion, bell pepper, and celery, and cook 5 minutes, or until
vegetables are softened. Stir in all remaining ingredients and 4 cups
water. Season with salt and pepper. Reduce heat to medium-low, cover,
and cook 40 minutes, or until carrots are tender. Serve over rice.

Serves: 8
Nutrition per Serving:
216 Calories, 14.5g Total Fat, 2g Saturated Fat, 0mg Cholesterol,
3g Protein, 309mg Sodium, 21g Carbs, 6g Fiber, 8g Sugar

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Sunday, April 29, 2012

[Healthy_Recipes_For_Diabetic_Friends] File - Getting Too Many Emails? Thinking of Unsubscribing?

 


Is your Inbox overwhelmed with the number of new recipes from us?
Are some of them not your cup of tea? Is that making you think
about leaving our group?

We have a better answer. Go No Email!

The advantage of going to No Email is that you receive no emails
from us but you can still be a member and easily access the new
messages and our extensive catalog of diabetic recipes in our files.
When you are No Email all you need to do is go to our group home
page at:

http://groups.yahoo.com/group/healthy_recipes_for_diabetic_friends

and click on Messages or Files in the left hand column. You can
visit daily, weekly, or however often you like.

By staying a member and going No Email you still have access to all
the group resources whenever you need them without having to delete
hundreds of messages from you Inbox every month. Whenever you want
something, we're right there. Whenever you don't need us, we're not.

Here's how to go No Email. First go to our group home page (click on
the link above). First, place us in your Favorites or Bookmarks list
for easy access. Then click on Edit Membership at the top of our home
page. On the page that comes up, go down to Step 2 and select either
Special Notices or Web Only. Then click Save Changes at the bottom
and you're done. It may take a day or so for the group emails to stop.

We hope you'll stay with us. We believe we have a lot to offer
diabetics, but understand that we may not be needed every day.

Best regards,

Gloria (Group Owner)
Ron (Group Moderator)

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[Healthy_Recipes_For_Diabetic_Friends] File - Rate Your Plate

 


Rate Your Plate

A quick way to make sure you are eating a variety of healthful foods
at each meal is to "Rate Your Plate." Rate your plate is a great way
to practice portion control if you are trying to lose weight.

When you sit down for a meal, draw an imaginary line through the
center of your plate. Draw a line to divide one section into two.

* About one-fourth of your plate should be filled with grains or
starchy foods such as rice, pasta, potatoes, corn, or peas.

* Another fourth should be protein -- foods like meat, fish, poultry,
or tofu.

* For the last half of your plate, you can fill it with non-starchy
vegetables like broccoli, carrots, cucumbers, salad, tomatoes, and
cauliflower.

* Then, add a glass of non-fat milk and a small roll or piece of fruit
and you are ready to eat!

You may need to count the carbohydrates or exchanges in your meal so
you can be sure your insulin and exercise are on target. But "rating
your plate" will get you started.

===========
Rate your plate has changed at www.diabetes.org but if you go to
the main site and do a search for "Rate Your Plate" it will show
some articles such as the above which will help in learning portions
and other information.

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[Healthy_Recipes_For_Diabetic_Friends] File - Ingredient substitutions

Ingredient substitutions - Make the switch for healthier recipes

From The Mayo Clinic

Cook up healthier recipes by swapping one ingredient for another.
These substitution tips can help.

When preparing recipes, you've probably swapped one ingredient
for another — perhaps you didn't like one of the ingredients
or you were missing a called-for item. But have you thought
about routinely substituting ingredients for healthier eating?
Simple changes, such as using egg whites instead of whole
eggs or garlic powder instead of garlic salt, can make a big
difference in the amount of fat, sodium, sugar and other
nutrients in the foods you eat each day.

So what healthy exchanges can you make without affecting the
taste or texture of your food? Try these suggestions for
healthier meals and snacks.

To reduce the amount of fat and cholesterol
If your recipe calls for: Try substituting:

1. Bacon --
Canadian bacon, turkey bacon, smoked turkey or lean prosciutto
(Italian ham)

2. Butter, margarine, shortening or oil in baked goods --
Applesauce or prune puree for half of the called-for butter,
shortening or oil. *Note: To avoid dense, soggy or flat baked
goods, don't substitute oil for butter or shortening, and don't
substitute diet, whipped or tub-style margarine for regular
margarine.

3. Butter, margarine, shortening or oil to prevent sticking--
Cooking spray or use nonstick pans

4. Creamed soups --
Fat-free milk-based soups, mashed potato flakes, or pureed carrots,
potatoes or tofu for thickening agents

5.Eggs --
Two egg whites or 1/4 cup egg substitute for each whole egg

6. Evaporated milk --
Evaporated skim milk

7. Full-fat cream cheese--
Fat-free or low-fat cream cheese, Neufchatel or low-fat cottage
cheese pureed until smooth

8. Full-fat sour cream --
Fat-free plain yogurt, or fat-free or low-fat sour cream

9. Ground beef --
Extra-lean or lean ground beef, chicken or turkey

10. Mayonnaise --
Reduced-calorie mayonnaise-type salad dressing or reduced-calorie,
reduced-fat mayonnaise

11. Oil-based marinades --
Wine, balsamic vinegar, fruit juice or fat-free broth

12. Salad dressing --
Fat-free or reduced-calorie dressing or flavored vinegars

13. Whole milk ---
Reduced-fat or fat-free milk


To reduce the amount of sodium
If your recipe calls for: Try substituting:

1. Seasoning salt, such as garlic salt, celery salt or onion salt --
Herb-only seasonings, such as garlic powder, celery seed or onion flakes,
or use finely chopped garlic, celery or onions

2. Soups, sauces, dressings, crackers, or canned meat, fish or
vegetables --
Low-sodium or reduced-sodium versions

3. Soy sauce --
Sweet-and-sour sauce, hot mustard sauce or low-sodium soy sauce

4. Table salt --
Herbs, spices, fruit juices or salt-free seasoning mixes or herb
blends


To reduce the amount of sugar
If your recipe calls for: Try substituting:

1. Fruit canned in heavy syrup --
Fruit canned in its own juices or in water, or fresh fruit

2. Fruit-flavored yogurt --
Plain yogurt with fresh fruit slices

3. Syrup --
Pureed fruit, such as applesauce, or low-calorie, sugar-free syrup


To increase the amount of nutrients, including vitamins, minerals
and fiber
If your recipe calls for: Try substituting:

1. All-purpose (plain) flour --
Whole-wheat flour for half of the called-for all-purpose flour

2. Dry bread crumbs--
Rolled oats or crushed bran cereal

3. Enriched pasta--
Whole-wheat pasta

4. Iceberg lettuce--
Arugula, chicory, collard greens, dandelion greens,
kale, mustard greens, spinach or watercress

5. Meat as the main ingredient --
Three times as many vegetables as the meat on pizzas or in
casseroles, soups and stews

6. White bread Whole-
wheat bread

7. White rice --
Brown rice, wild rice, bulgur or pearl barley


------------------------------------

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[Healthy_Recipes_For_Diabetic_Friends] File - Carbohydrate-Serving Calculator

 


Use the ranges given below to convert a food's carbohydrate
content to its equivalent in Carbohydrate Servings.

Grams (G) Carbohydrate
Carbohydrate Servings
0-5 ................0
6-10................1/2
11-20...............1
21-25...............1 1/2
26-35...............2
36-40...............2 1/2
41-50...............3
51-55...............3 1/2
56-65...............4

Note: If a food contains 5 or more grams of dietary fiber per
serving, subtract that number from the Total Carbohydrate
grams. For example, a 38-gram carbohydrate portion with 5 grams
of fiber would count as 38-5=33 grams. This would make it
equivalent to 2 Carbohydrate Servings instead of 2 1/2.

From The Eating Well Diabetes Cookbook, page 15

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[Healthy_Recipes_For_Diabetic_Friends] File - Types of Carbohydrate

 


Types of Carbohydrate

{The link below may not be active. Try copy and paste to see if
it will come up. The article has links to further information.
The article still has good information. Take care, Gloria}

From:
http://www.diabetes.org/food-and-fitness/food/what-can-i-eat/carbohydrates.html

Nowadays, we hear about carbohydrate all the time. Did you know
there are three main types of carbohydrate? There are starches,
sugars, and fiber. You'll also hear terms like naturally occurring
sugar, added sugar, low-calorie sweeteners, sugar alcohols,
reduced-calorie sweeteners, processed grains, enriched grains,
complex carbohydrate, sweets, refined grains, and whole grains.
No wonder knowing what kind and how much carbohydrate to eat can
be confusing!

The three main types of carbohydrate are:
* starch (also known as complex carbohydrates)
* sugar
* fiber

On the nutrition label, the term "total carbohydrate" includes all
three types of carbohydrates. This is the number you should pay
attention to if you are carbohydrate counting.

Starch

Foods high in starch include:
* starchy vegetables like peas, corn, lima beans, and potatoes

* dried beans, lentils, and peas such as pinto beans, kidney beans,
black eyed peas, and split peas

* grains like oats, barley, and rice. (The majority of grain products
in the US are made from wheat flour. These include pasta, bread, and
crackers but the variety is expanding to include other grains as well.)

The grain group can be broken down even further into whole grain or
refined grain.

A grain, let's take wheat for example, contains three parts. The
parts are the bran, germ, and the endosperm. The bran is the outer
hard shell of the grain. It is the part of the grain that provides
the most fiber and most of the B vitamins and minerals. The germ is
the next layer and is packed with nutrients including essential
fatty acids and vitamin E. The endosperm is the soft part in the
center of the grain. It contains the starch. Whole grain means
that the entire grain kernel is in the food.

If you eat a whole grain food, it contains the bran, germ, and
endosperm so you get all of the nutrients that whole grains have
to offer. If you eat a refined grain food, it contains only the
endosperm or the starchy part so you miss out on a lot of vitamins
and minerals. Because whole grains contain the entire grain, they
are much more nutritious than refined grains.

How can I tell the difference?

Picking out foods in the store that are whole grain can be confusing.
You cannot tell by the color of the food. Some manufacturers add
coloring to make pasta look brown for example. Reading the ingredient
list is the easiest way to tell if a food is made from whole grains.
Look for the first ingredient to be whole wheat flour, brown rice,
rye flour, barley, or oats.

When you start reading ingredient lists, you will notice another
term on most bread products made in the United States. It is
enriched wheat flour. This is not the same thing as whole grain.
In the United States, we enrich -- or add some vitamins and one
mineral back into refined grains. For example, if a whole grain
of wheat is ground into flour, you retain the vitamins, minerals,
and fiber from all three parts of the grain. But when the germ
and bran are removed before making it into flour (refined flour),
your food will contain only the starchy part of the grain. So,
wheat flour in the United States adds back a few of the nutrients
that are removed. You lose about 11 vitamins and minerals, and
five are added back. The nutrients added back are iron, and four
of the B vitamins -- Niacin, Riboflavin, Thiamin, and folic acid.

Enriched wheat flour is a refined grain. You also see enriched
wheat flour listed as all-purpose flour, cake flour, bleached
flour, and bread flour. You find it in breads as well as baked
products like cake, cookies, muffins, and snack bars. Other
refined grains are white rice and white pasta.

Often, products that used enriched wheat flour and have added
sugar and fat are called processed foods. A good rule of thumb,
especially for grains is that the further away a food is from
its natural state, the less nutritious. For example brown rice
contains more nutrients than a cookie.
Sugar

Sugar is another type of carbohydrate. You may also hear sugar
referred to as simple or fast-acting carbohydrate. There are
two main types of sugar:
* naturally occurring sugars such as those in milk or fruit

* added sugars such as those added during processing such as
fruit canned in heavy syrup or sugar added to make a cookie

On the nutrition facts label, the number of sugar grams includes
both added and natural sugars.

There are many different names for sugar. Examples of common names
are table sugar, brown sugar, molasses, honey, beet sugar, cane sugar, confectioner's sugar, powdered sugar, raw sugar, turbinado, maple
syrup, high-fructose corn syrup, and sugar cane syrup.

You may also see table sugar listed by its chemical name, sucrose.
Fruit sugar is also known as fructose and the sugar in milk is
called lactose. You can recognize other sugars on labels because
their chemical names also end in "-ose." For example glucose
(also called dextrose), fructose (also called levulose), lactose,
and maltose.

Can people with diabetes eat sugar?

In the past, people with diabetes were warned to completely
avoid sugar. Experts thought that eating sugar would rapidly
increase blood glucose, resulting in levels that were too high.
Some people even thought that eating sugar caused diabetes, an
idea that we now know isn't true.

Research has shown that the total amount of carbohydrate affects
blood glucose levels the most. But, the type of carbohydrate
(e.g. sugar vs. starch) can also affect blood glucose levels.
Learn more about the types of carbohydrate and the glycemic index.

Now experts agree that you can eat foods with sugar as long as
you work them into your meal plan as you would for other
carbohydrate-containing food.

The new recommendations are good news. But there are still reasons
to limit the amount of sugar you eat. Sugary foods are often foods
without much nutrition. They have calories, but lack the vitamins,
minerals and fiber that are important to your health. Foods made
with a lot of sugar are often also high in calories and fat.

Fiber

Fiber comes from plant foods so there is no fiber in animal products
such as milk and other dairy products, eggs, meat, poultry, and fish.
Fiber is the indigestible part of plant foods, including fruits,
vegetables, whole grains, nuts, and legumes. When you consume
dietary fiber, most of it passes through the intestines and is
not digested.

Adults need to try to eat 25 to 30 grams of fiber each day. Most
Americans do not consume nearly enough fiber in their diet, so while
it is wise to aim for this goal, any increase in fiber in your diet
can be beneficial. Most of us only get about 1/2 what is recommended.
Fiber contributes to digestive health, helps to keep you regular
and helps to make you feel full and satisfied after eating. Additional
health benefits, of a diet high in fiber -- such as a reduction in
cholesterol levels -- have been suggested by some so may be an additional benefit.

Good sources of dietary fiber include:
* Fruits and vegetables, especially those with edible skin (for
example, apples, corn and beans) and those with edible seeds (for
example, berries).

* Whole grains such as:
-- whole wheat pasta
-- whole grain cereals (Look for those with three grams of dietary
fiber or more per serving, including those made from whole wheat,
wheat bran, and oats.)
-- whole grain breads (To be a good source of fiber, one slice of
bread should have at least three grams of fiber. Another good
indication: look for breads where the first ingredient is a whole
grain. For example, whole wheat or oats.)

* Beans and legumes. Think black beans, kidney beans, pintos, chick
peas (garbanzos), white beans, and lentils.

* Nuts -- try different kinds. Peanuts, walnuts and almonds are a
good source of fiber and healthy fat, but watch portion sizes,
because they also contain a lot of calories in a small amount.

In general, an excellent source of fiber contains five grams or
more per serving, while a good source of fiber contains
2.5 - 4.9 grams per serving.

It is best to get your fiber from food rather than taking a
supplement. In addition to the fiber, these foods have a wealth
of nutrition, containing many important vitamins and minerals.
In fact, they may contain nutrients that haven't even been
discovered yet!

It is also important that you increase your fiber intake gradually,
to prevent stomach irritation, and that you increase your intake
of water and other liquids, to prevent constipation.

Because fiber is not digested like other carbohydrates, for
carbohydrate counting purposes, if a serving of a food contains
more than or equal to 5 grams of dietary fiber, you can subtract
half the grams of dietary fiber from the total carbohydrate
serving of that food.

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[Healthy_Recipes_For_Diabetic_Friends] File - Flavor in a Pinch

 


Flavor in a Pinch

From: www.mccormick.com

If Your Recipe Calls For: You Can Use:

SPICES
1 tsp apple pie spice 3/4 tsp ground cinnamon plus
1/4 tsp ground nutmeg plus
1/8 tsp allspice

1 tsp pumpkin pie spice 1/2 tsp ground cinnamon plus
1/4 tsp ground ginger plus
1/8 tsp EACH ground cloves and
ground nutmeg

1 tsp fresh chopped ginger 1/4 tsp ground ginger

1 tsp poultry seasoning 3/4 tsp ground sage plus
1/4 tsp ground thyme

1/4 tsp ground mace 1/4 tsp ground nutmeg

HERBS
3 tsp fresh chopped herb 1 tsp dried leaves (basil,
leaves (basil, dill, dill, tarragon, thyme)
tarragon, thyme)

2 tsp fresh chopped herb 1 tsp dried leaves (sage,
leaves (sage, rosemary, rosemary, marjoram, mint,
marjoram, mint, oregano) oregano)

1 tsp rubbed sage 1 tsp dried sage or
3/4 tsp ground sage

bouquet garni = 1 Tbsp EACH parsley flakes, tarragon leaves,
thyme leaves, and marjoram leaves plus 1 tsp oregano leaves
plus 1/4 tsp rubbed sage.Tie in a double thickness cheesecloth
bag; remove before serving.

GARLIC AND ONIONS
1 medium-size clove garlic 1/4 tsp garlic powder

1/2 cup chopped onion 3 Tbsp dried minced onion or
2 1/2 tsp onion powder

EXTRACTS
1 1/2 tsp anise seed 1 tsp anise extract
1 Tbsp anise liqueur 1/2 tsp anise extract
1/2 to 1 vanilla bean, split 1 tsp pure vanilla extract
1 tsp freshly grated lemon peel 1 tsp lemon extract
1 tsp freshly grated orange peel 1 tsp orange extract
1 Tbsp orange liqueur 1 tsp orange extract
1 Tbsp amaretto 1/2 tsp almond extract
2 Tbsp brandy 1 1/4 tsp brandy extract
1 Tbsp dark (gold) rum 1 1/2 tsp rum extract
1 Tbsp light rum 1/2 tsp rum extract

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[Healthy_Recipes_For_Diabetic_Friends] File - dLifes All Time Best Low Carb Snack List

 


dLifes All Time Best Low Carb Snack List

Note: GL* and GI** values are included where available for each
snack food. A GL of 10 or lower is considered low; a GI of 55 or
lower is considered low. To learn more about the glycemic index
and glycemic load, visit www.dLife.com/glycemicindex

DAIRY
Full-fat (4%) cottage cheese
Serving Size: 1/2 Cup; Carbs: 6g; Fiber: 0g; Calories: 120; GL: 4; GI: na
Hard boiled eggs
Serving Size: 1 Egg; Carbs: <1g; Fiber: 0g; Calories: 78; GL: 1; GI: na
Whole-milk yogurt, plain
Serving Size: 6oz; Carbs: 8g; Fiber: 0g; Calories: 104; GL: 6; GI: 35

CHEESES
Mozzarella String Cheese (1 oz)
Serving Size: 1 stick; Carbs: <1g; Fiber: 0g; Calories: 80; GL: 1; GI: na
Swiss Cheese
Serving Size: 1 slice (1 ounce); Carbs: 1.5g; Fiber: 0g; Calories: 106;
GL: 1; GI: na
Provolone Cheese
Serving Size: 1 slice (1 ounce); Carbs: <1g; Fiber: 0g; Calories: 98; GL: 0;
GI: na
Cheddar Cheese
Serving Size: 1 slice (1 ounce); Carbs: <1g; Fiber: 0g; Calories: 104;
GL: 0; GI: na

MEAT/FISH (buy all-natural lunch meats whenever possible)
Sliced turkey breast
Serving Size: 1 slice; Carbs: 1g; Fiber: 0g; Calories: 22; GL: 1; GI: na
Sliced ham
Serving Size: 1 slice; Carbs: 1g; Fiber: .5g; Calories: 46; GL: 0; GI: na
Sliced bologna
Serving Size: 1 slice; Carbs: 1.1g; Fiber: 0g; Calories: 88; GL: 1; GI: na
Sliced salami
Serving Size: 1 slice; Carbs: .5g; Fiber: 0g; Calories: 67; GL: 0; GI: na
Sliced roast beef
Serving Size: 2 thin slices; Carbs: 0g; Fiber: 0g; Calories: 138; GL: 0;
GI: na
Tuna salad
Serving Size: 1/2 cup; Carbs: 9.5g; Fiber: 0g; Calories: 191.5; GL: 5;
GI: na
Canned salmon
Serving Size: 1/2 can; Carbs: 0g; Fiber: 0g; Calories: 125; GL: 0; GI: na

FRUIT
Apple
Serving Size: 1 small; Carbs: 21g; Fiber: 4g; Calories: 77; GL: 4; GI: 38
Raspberries
Serving Size: 1 cup; Carbs: 15g; Fiber: 8g; Calories: 64; GL: 3; GI: na
Blackberries
Serving Size: 1 cup; Carbs: 15g; Fiber: 8g; Calories: 62; GL: 4; GI: na
Pear
Serving Size: 1 medium; Carbs: 20g; Fiber: 4.5g; Calories: 100; GL: 5
GI: 38
Avocado
Serving Size: 1 medium; Carbs: 17g; Fiber: 11g; Calories: 322; GL: 4;
GI: na
Cantaloupe
Serving Size: 1 cup, cubed; Carbs: 14.1g; Fiber: 1.4g; Calories: 54; GL: 4
GI: 65
Honeydew
Serving Size: 1 cup, cubed; Carbs: 14.6g; Fiber: 1.3g; Calories: 58; GL: 4
GI: na
Strawberries
Serving Size: 1 cup, sliced; Carbs: 12.8g; Fiber: 3.3g; Calories: 53; GL: 3
GI: 40
Plum
Serving Size: 1 medium; Carbs: 7.5g; Fiber: 1g; Calories: 30; GL: 2;
GI: 29
Peach
Serving Size: 1 medium; Carbs: 10g; Fiber: 1.5g; Calories: 38; GL: 4;
GI: 42
Kiwi (without skin)
Serving Size: 1 medium; Carbs: 11.2g; Fiber: 2.3g; Calories: 46; GL: 3
GI: 53
Cherries
Serving Size: 1 cherry; Carbs: 1.3g; Fiber: .2g; Calories: 5; GL: 0; GI: 63

VEGETABLES
Broccoli
Serving Size: 1 cup; Carbs: 6g; Fiber: 2g; Calories: 30; GL: 3; GI: na
Celery
Serving Size: 2 medium stalks; Carbs: 2.5g; Fiber: 1g; Calories: 6; GL: 1
GI: na
Carrots
Serving Size: 1/2 cup; Carbs: 6g; Fiber: 2g; Calories: 28; GL: 2; GI: 39
Chopped Endive
Serving Size: 1/2 Cup; Carbs: 1g; Fiber: 1g; Calories: 4; GL: 0; GI: na
Sliced Green Peppers
Serving Size: 1/2 cup; Carbs: 2g; Fiber: 1g; Calories: 9; GL: 1; GI: na
Sliced Red Peppers
Serving Size: 1/2 cup; Carbs: 2.8g; Fiber: 1g; Calories: 12; GL: 1; GI: na
Sliced Radishes
Serving Size: 1/2 cup; Carbs: 2g; Fiber: 1g; Calories: 9; GL: 1; GI: na
Snap Peas
Serving Size: 1/2 cup; Carbs: 2.5g; Fiber: 1g; Calories: 13; GL: 2; GI: na
Green Beans
Serving Size: 1/2 cup; Carbs: 4g; Fiber: 2g; Calories: 17; GL: 1; GI: na
Edamame (out of pod)
Serving Size: 1 cup; Carbs: 15g; Fiber: 8g; Calories: 150; GL: 4; GI: Na
Jicama
Serving Size: 1/2 cup; Carbs: 5.7g; Fiber: 3.2g; Calories: 25; GL: 2; GI: na
Fennel
Serving Size: 1/2 cup; Carbs: 3.2g; Fiber: 1.3g; Calories: 13; GL: 2; GI: na

NUTS/NUT BUTTERS
Almonds
Serving Size: 1/4 cup; Carbs: 7.75g; Fiber: 4.25g; Calories: 205; GL: 0;
GI: na
Peanuts
Serving Size: 1/4 cup; Carbs: 5.8g; Fiber: 3.1g; Calories: 207; GL: 2;
GI: 23
Walnuts
Serving Size: 1 ounce; Carbs: 4g; Fiber: 2g; Calories: 185; GL: 0; GI: na
Macadamias
Serving Size: 1/4 cup; Carbs: 4.75g; Fiber: 3g; Calories: 240.5; GL: 0;
GI: na
Chopped Pecans
Serving Size: 1/4 cup; Carbs: 3.75g; Fiber: 2.5g; Calories: 188; GL: 0;
GI: 10
Hazelnuts
Serving Size: 1/4 cup; Carbs: 4.75g; Fiber: 2.75g; Calories: 180.5; GL: 0
GI: na
Cashews
Serving Size: 1 ounce; Carbs: 9g; Fiber: 1g; Calories: 155; GL: 3; GI: 22
Pistachios
Serving Size: 1/4 cup; Carbs: 8.6g; Fiber: 3g; Calories: 171.25; GL: 1;
GI: na
Soy Nuts, Dry-Roasted
Serving Size: 1/4 cup; Carbs: 14.1g; Fiber: 3.5g; Calories: 194; GL: 4;
GI: na
Peanut Butter
Serving Size: 1 Tbsp; Carbs: 3g; Fiber: 1g; Calories: 94; GL: 0; GI: na
Cashew Butter
Serving Size: 1 Tbsp; Carbs: 4.4g; Fiber: <1g; Calories: 94; GL: 0; GI: na
Almond Butter
Serving Size: 1 Tbsp; Carbs: 3.4g; Fiber: .6g; Calories: 101; GL: 0; GI: na
Macadamia Butter
Serving Size: 1 Tbsp; Carbs: 2g; Fiber: 1.5g; Calories: 115; GL: 0; GI:na

SEEDS
Sunflower
Serving Size: 1/4 cup; Carbs: 2g; Fiber: 1.25g; Calories: 65.5; GL: 0; GI:
na
Pumpkin
Serving Size: 1/4 cup; Carbs: 6g; Fiber: 1g; Calories: 186.75; GL: 0; GI: na

CRACKERS/POPCORN
Triscuits
Serving Size: 6 crackers (28g); Carbs: 19g; Fiber: 3g; Calories: 120;
GL: 6; GI: 70
Wasa Whole Grain Crispbread
Serving Size: 1 slice (12g); Carbs: 10g; Fiber: 2g; Calories: 45; GL: 6;
GI: 60-80
Popcorn
Serving Size: 2 cups (18g); Carbs: 12g; Fiber: 2g; Calories: 62; GL: 7
GI: 72

Miscellaneous
Pickles
Serving Size: 1 small pickle; Carbs: 1.7g; Fiber: .4g; Calories: 7; GL: 1
GI: Na
Beef Jerky
Serving Size: 1 large piece; Carbs: 2g; Fiber: 0g; Calories: 82; GL: 1
GI: Na
Hummus
Serving Size: 1 Tbsp; Carbs: 2g; Fiber: 1g; Calories: 23; GL: 1; GI: 6
Large Olives
Serving Size: 1 ounce (about 7); Carbs: 2g; Fiber: 1g; GL: 0; GI: na
Dark chocolate
Serving Size: 3 truffles; Carbs: 15g; Fiber: 1g; Calories: 220; GL: 9
GI: 41

* GL (glycemic load) values estimated from NutritionData.com
** GI (glycemic index) values from The New Glucose Revolution:
Shoppers Guide to GI Values 2010 by Dr. Jennie Brand-Miller,
Kaye Foster-Powell

Great Snack Combos - -

Peanut Butter and Celery
Serving Size: 2 small stalks celery & 1 Tbsp peanut butter
Carbs: 5g
Fiber: 2g
Calories: 100

Sliced Pear and Almonds
Serving Size: 1/2 medium pear and 6 almonds
Carbs: 15g
Fiber: 3g
Calories: 92

Carrots and Almond Butter
Serving Size: 4 baby carrots and 1 Tbsp almond butter
Carbs: 7g
Fiber: 2g
Calories: 125

Cottage Cheese and Raspberries
Serving Size: 1/2 cup cottage cheese and 1/2 cup raspberries
Carbs: 5g
Fiber: 4g
Calories: 103

Tomato and Mozzarella
Serving Size: 2 medium slices of tomato and 2 slices of mozzarella
Carbs: 3g
Fiber: .5g
Calories: 150

Red Peppers and Hummus
Serving Size: 1/2 cup sliced red bell peppers and 1 Tbsp hummus
Carbs: 7.5g
Fiber: 3g
Calories: 47

Whole Wheat Crackers and Peanut Butter
Serving Size: 3 Triscuits and 1 Tbsp peanut butter
Carbs: 13g
Fiber: 3g
Calories: 154

Sugar-free JELL-O with Sugar-free Cool Whip
Serving Size: 6 oz of JELL-O and 2 Tbsp of Cool Whip
Carbs: 3g
Fiber: 0g
Calories: 35

Peanut Butter and Apple Slices
Serving Size: 1 Tbsp peanut butter and 1/2 medium apple (sliced)
Carbs: 16g
Fiber: 3.2g
Calories: 141

Kiwi with Almonds
Serving Size: 1 medium kiwi (sliced) and 6 almonds
Carbs: 12.6g
Fiber: 3.1g
Calories: 88

Cheese and Apple Slices
Serving Size: 1/2 medium apple (sliced) and 2 1-inch cubes of cheddar cheese
Carbs: 13.3g
Fiber: 2.2g
Calories: 106

Cottage Cheese with Almonds
Serving Size: 1/2 cup low-fat cottage cheese and 6 almonds
Carbs: 4.5g
Fiber: 0.8g
Calories: 123

Crispbread with Avocado
Serving Size: 1/2 Crispbread slice and 1/4 avocado (mashed)
Carbs: 9.2g
Fiber: 4.3g
Calories: 102

Celery with Tuna Salad
Serving Size: 2 medium celery sticks and 1/4 cup tuna salad
Carbs: 7.5g
Fiber: 1.3g
Calories: 107

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[Healthy_Recipes_For_Diabetic_Friends] File - Your Email Settings - Change Them If You Need To

 


Just in case you did not know... OR if you need to
change the way the groups mail is sent to you...

In Yahoo groups you can choose
"Individual" OR "Daily Digest" OR "No Mail"

When joining ANY Yahoo group the setting is
automatically on "Individual". If you wish to
change it... you have this option at any time.

If you wish to see the recipes as they are
posted in "Healthy_Recipes_For_Diabetic_Friends"
Consider choosing "Daily Digest" since
there are days when the group is at a high
volume of messages...

If you would like to be able to access the recipes in
"Healthy_Recipes_For_Diabetic_Friends" when your
schedule allows... then feel free to select
"No Mail" and use this group as an online recipe book.
Then you can come and search/browse when your time
allows.

Go to "Edit Membership" at the top of the page...
next to your name... follow the directions to change
your settings...

Thank You and Take Care,
Gloria (Owner)
Ron (Moderator)

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[Healthy_Recipes_For_Diabetic_Friends] File - dLife

 


To all members,

This is a reminder to anyone who has access to the
network(s) the television show "dlife" airs on.

Check their website at: www.dlife.com if you are
unsure if you have access in your area.

The time/date/channel on which it airs are:
Sundays CNBC 7PM ET, 6PM CT, 4PM PT
Also On:
DirecTV 251
Dish Network
Check the website for further information details.

This show has a variety of information on diabetes from
medication to research and food information as well as
interviews with those who have diabetes and how they deal
with it. Maybe it will provide you with information you
did not know! OR maybe it will inspire you to do better!
Please check it out if you have not already done so!

Take care,
Gloria

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[Healthy_Recipes_For_Diabetic_Friends] File - Reminder of Groups Objective

 


Just a reminder...

"Healthy Recipes for Diabetic Friends" is all about
recipes that are healthy for Diabetics or others
wishing to eat healthier. This group is a clearing
house for recipes gathered from numerous sources,
posted and put into files by category. Everyone is
invited to post recipes or other diabetic-related
diet, food and nutrition information.

***Always include nutrition information on recipes
as well as the original source of the recipe! Credit
should be given to the originator of recipes! This
also enables referral to the recipe should someone
wish to seek further information.

This is not a chat or discussion group. There are
other good groups for that with some listed in our
links section should you need one.

Thank You and Take Care,
Gloria (Group owner)
Ron (Moderator)

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[Healthy_Recipes_For_Diabetic_Friends] File - Your Diabetes Meal Plan Exchange Lists

Your Diabetes Meal Plan Exchange Lists

The exchange system forms the backbone of your diabetes meal
plan. Use these exchange lists to ensure variety while maintaining
a proper mix of calories, carbohydrates and other nutrients.

Diet is an essential treatment tool for diabetes. In fact, it's
often the key to keeping your blood sugar within your target range.
And it doesn't need to be a struggle. For help making wise food
choices — and avoiding boredom — use the diabetes exchange system.

How it works
In the exchange system, foods are grouped into basic types —
starches, fruits, milk and milk products, meat and meat
substitutes, etc. Within each group, you'll see how much you
can eat of various foods for the same amount of calories,
carbohydrates and other nutrients. You can exchange or trade
foods within a group because they're similar in nutrient content
and the manner in which they affect your blood sugar.

Your dietitian will recommend a certain number of daily exchanges
from each food group based on your personal needs and preferences.
Together you'll decide the best way to spread the exchanges
throughout the day.

Use these exchange lists, adapted from material provided by the
American Diabetes Association and the American Dietetic Association,
to ensure variety in your meal plan as well as the proper proportion
of foods to help keep your blood sugar level within your target range.
¬¬¬¬¬¬¬¬¬¬¬¬¬¬¬¬¬¬¬¬¬¬¬¬¬¬¬¬¬¬¬¬¬¬¬¬¬¬¬¬¬¬¬¬¬¬¬¬¬¬¬¬¬¬¬¬
>>>>Exchange list: Starches<<<<

Did you know that one serving (exchange) of a starchy food
usually contains 15 grams of carbohydrate, 3 grams of protein
and 0 to 1 gram of fat? This adds up to about 80 calories.

Starches in the given amounts on this list equal one exchange.
To protect your heart and blood vessels, try to avoid added fats,
such as butter and sour cream.

Type Food Amount
BREAD
Bagel or English muffin 1/2 (1 oz)
Bread: whole-wheat, rye, white, pumpernickel 1 slice
Bread (reduced-calorie) 2 slices
Breadsticks (4 inches long by 1/2-inch across, crisp) 4
Dinner roll 1 small (1 oz)
Hamburger bun, hot dog bun 1/2 (1 oz)
Pita bread (6 inches across) 1/2
Raisin bread (unfrosted) 1 slice
Tortilla (6 inches across) 1

CEREAL
Bran cereal 1/2 cup
Grits 1/2 cup
Grape-Nuts, muesli, low-fat granola 1/4 cup
Hot cereal: oatmeal, Cream of Wheat 1/2 cup
Other ready-to-eat cereals (unsweetened) 3/4 cup
Puffed cereal (unfrosted) 1 1/2 cups
Shredded wheat 1 biscuit
Shredded wheat (spoon size) 1/2 cup
Sugar frosted cereal 1/2 cup

OTHER STARCHES
Barley, bulgur (cooked) 1/2 cup
Couscous 1/3 cup
Pasta: spaghetti, noodles, macaroni (cooked) 1/3 cup
Rice: white or brown (cooked) 1/3 cup
Wheat germ 3 Tbsp

PEAS, BEANS AND LENTILS
Baked beans 1/3 cup
Dried beans, peas (cooked) 1/2 cup
Lentils 1/2 cup
Lima beans 2/3 cup

STARCHY VEGETABLES
Corn 1/2 cup
Corn on the cob (fresh or frozen) 1 small ear (5 oz)
Mixed vegetables with corn, peas or pasta 1 cup
Parsnips 1/2 cup
Peas (green) 1/2 cup
Plantain 1/2 cup
Potato (baked or boiled) 1 small (3 oz)
Potato (mashed) 1/2 cup
Pumpkin 1 cup
Winter squash: acorn, butternut, buttercup, Hubbard 1 cup
Yam, sweet potato (fresh or without added sugar) 1/2 cup

SOUPS
Bean 1/2 cup
Broth-based 1 cup
Cream-based (low-fat or made with skim milk) 1 cup

CRACKERS AND SNACKS
Animal crackers 8
Graham crackers (2 1/2-inch squares) 3
Melba toast 4
Matzo 3/4 oz
Oyster crackers 24
Popcorn (low-fat microwave or popped W no added fat) 3 cups
Pretzel sticks 3/4 ounce
Rice cakes or popcorn cakes (4 inches across) 2
Rice mini-cakes or popcorn mini-cakes 5
Ry-Krisp 4
Saltine crackers (2-inch squares) 6
Snack chips: tortilla, potato (fat-free or baked) 15 to 20

OTHER STARCHES -
The following foods are less nutritious and contain more sugar
or fat. Use them only occasionally as part of a planned meal or
snack.
Angel food cake 1 1/2-inch slice (1 oz)
Biscuit (2 1/2 inches across) 1 small
Cake doughnut (plain) 1 small
Chow mein noodles 1/2 cup
Cookies 2 small (3/4 oz total)
Cornbread (2-inch square) 1 piece (2 oz)
Corn muffin (2 inches across) 1 (2 oz)
Croissant 1 small
Croutons 3/4 cup
French fries 16 to 25 (1/2 of a small order)
Frozen yogurt 1/2 cup
Frozen yogurt (fat-free) 1/3 cup
Gelatin (sugar-sweetened) 1/2 cup
Gingersnaps 3
Ice cream (fat-free and no sugar added) 1/2 cup
Muffin (cupcake size) 1 small (1 oz)
Pancake (4 inches across) 1
Pudding (sugar-free) 1/2 cup
Pudding (sugar-sweetened) 1/4 cup
Quick bread: banana, pumpkin, zucchini 3/8-inch slice (1 oz)
Sherbet, sorbet 1/4 cup
Stuffing (bread) 1/3 cup
Taco shells (6 inches across) 2
Vanilla wafers 5
Waffle (4 inches across) 1
Unfrosted cake 2-inch square

>>>>Exchange list: Fruits<<<<

Did you know that one serving (exchange) of fruit usually
contains 15 grams of carbohydrate, no protein or fat, and
about 60 calories?

Enjoy a variety of nutritious and flavorful fruits in your
daily diabetes meal plan. Choose from this list, which
indicates the serving size of one exchange.
Type Food Amount
FRESH AND DRIED FRUIT
Apple 1 small (4 oz or 2 inches across)
Apple, dried 4 rings
Apricots 4 medium
Apricots, dried 8 halves
Banana 1/2 (4 oz)
Blackberries 3/4 cup
Blueberries 3/4 cup
Cantaloupe 1/3 small (1 cup cubed)
Cherries 12 large
Dates 3 medium
Figs, dried 1 1/2 medium
Figs, fresh 2 medium or 1 1/2 large
Grapefruit 1/2 large
Grapes 17 small (3 oz)
Guava 1 medium
Honeydew melon 1/8 medium (1 cup cubed)
Kiwi 1 large
Kumquats 5 medium
Mango 1/2 small
Nectarine 1 small
Orange 1 small (2 1/2 inches across, or 6 1/2 oz)
Papaya 1/2 medium (1 cup)
Passion fruit 3 medium
Peach 1 medium
Pear 1/2 large (4 oz)
Persimmons 2 medium
Pineapple, fresh 3/4 cup
Plums 2 small (5 oz)
Pomegranate 1/2 medium
Prickly pear 1 large
Prunes 3 medium
Raisins 2 tablespoons
Raspberries 1 cup
Strawberries 1 1/4 cup
Tangelo 1 medium
Tangerines 2 small (8 oz)
Watermelon, cubed 1 1/4 cup

CANNED OR FROZEN FRUIT (UNSWEETENED)
Applesauce, apricots, cherries, fruit cocktail, grapes, peaches, pears, pineapple or plums 1/2 cup
Grapefruit or mandarin oranges 3/4 cup

FRUIT JUICE (UNSWEETENED)
Apple cider, apple juice, apricot nectar, grapefruit juice, orange juice, peach nectar, pear nectar, pineapple juice or tangerine juice 1/2 cup
Cranberry juice cocktail, grape juice, prune juice or fruit juice blends of 100% juice 1/3 cup
Cranberry juice cocktail (reduced calorie) 1 cup

Remember these guidelines for including fruit in your diabetes
meal plan:

* Eat whole fruit when you can. It has more fiber and is more
filling than fruit juice.
* Select fruit and fruit juices without added sugar. Look for
statements such as "no sugar added," "unsweetened extra-light
syrup" or "juice packed" on the label.
* Avoid fruits that are canned or frozen in heavy syrup — even
if you rinse off the syrup.
* Drain fruits canned in their own juice. Count the drained
juice as a separate fruit serving.
* Weigh fruit with the peel, seeds and rind.

>>>>Exchange list: Milk and milk products<<<<

Milk, yogurt and ice cream are excellent sources of calcium and
protein. But remember to check the label to see how much fat each
product contains. The amount of fat affects the number of calories
in each product.

* Fat-free or low-fat milk and milk products contain 12 grams of
carbohydrate, 8 grams of protein, 0 to 3 grams of fat and 90 calories.
* Reduced-fat milk and milk products contain 12 grams of carbohydrate,
8 grams of protein, 5 grams of fat and 120 calories.
* Whole milk and milk products contain 12 grams of carbohydrate,
8 grams of protein, 8 grams of fat and 150 calories.

Amounts of milk products that equal one exchange are listed below.
Remember to include any milk you use for cooking as part of your
daily milk allowance. You'll find cheese on the meat and meat
substitutes list. Cream and other dairy fats are on the fats list.
Type Food Amount
FAT FREE AND LOW FAT MILK PRODUCTS
Buttermilk (fat-free or low-fat) 1 cup
Dry milk powder (fat-free) 1/3 cup
Evaporated skim milk 1/2 cup
Hot chocolate mix (sugar-free, made W water) 1 cup
Milk (½% and 1%) 1 cup (8 oz)
Pudding (sugar-free, made with skim milk) 1/2 cup
Yogurt (fat-free, made with sugar substitute) 2/3 cup (6 oz)
Yogurt (plain, fat-free) 2/3 cup (6 oz)

REDUCES FAT MILK PRODUCTS
Milk (2 percent) 1 cup
Soy milk (plain) 1 cup
Yogurt (plain, reduced-fat) 3/4 cup

WHOLE MILK PRODUCTS
Evaporated whole milk 1/2 cup
Milk (whole) 1 cup

Exchange list: Sweets, desserts and other carbohydrates

Having diabetes doesn't mean you have to leave out sweets and
desserts in your meal plan. You can enjoy sweets and desserts
as long as you:

* Don't overdo it. Sweets and desserts often lack the vitamins
and minerals found in fruits, milk or milk products, and other
carbohydrates.
* Eat sweets and desserts as part of your meal. Your body can't
tell the difference between sugars and starches when you eat them
as part of a mixed meal with protein, fats and other nutrients.
When you eat sweets and desserts as part of your meal, your blood
sugar won't rise as rapidly.
* Watch your serving size. Count the exchanges in sweets and
desserts as part of your daily allowance.
* Eat sugar-free or low-carb candy with caution. The sweetening
agents in sugar-free or low-carb candy still contain calories
and must be counted in your daily totals. These foods may be high
in fat, too. If you're sensitive to sugar alcohol — such as
sorbitol, mannitol, xylitol — or other sweeteners used in
sugar-free candy, eating too much may lead to gas, bloating
and diarrhea.

Tantalize your taste buds with the sweets and desserts on this exchange list.
Food ----------------------Amount ----------------------Exchanges (servings)
Angel food cake, unfrosted .... 1 1/2-inch slice (1 oz) ..... 1 carb

Brownie, unfrosted ............ 2-inch square (1 oz)......... 1 carb & 1 fat

Cake, unfrosted ............... 2-inch square (1 oz) ........ 1 carb & 1 fat

Cake, frosted ............... 2-inch square (2 oz) ........ 2 carbs & 1 fat

Cake doughnut, plain .......... 1 small ..................... 1 carb

Chocolate mint patty, small ... 1 piece (12 grams) .......... 1 carb

Cookie or sandwich cookie W cream filling .. 2 small (2/3 oz total)...1 carb & 1 fat

Frozen yogurt (fat-free) ............. 1/3 cup .............. 1 carb

Gelatin (sugar-sweetened) ............ 1/2 cup .............. 1 carb

Gingersnaps .......................... 3 .................... 1 carb

Hershey's Milk Chocolate Bar, plain .. 1 1/2 oz ............. 2 carbs & 2 1/2 fats

Hershey's Milk Chocolate Bar with Almonds ...1 1/2 oz ....1 carb, 2 fats & 1 meat

Hershey's Kisses, plain chocolate ...... 6 pieces ........ 1 carb and 2 fats

Hershey's Kisses, Milk Chocolate W Almonds .... 6 pieces ..1 carb and 2 fats

Ice cream (fat-free and no sugar added) ..... 1/2 cup ..... 1 carb

Jelly beans .................... 14 pieces (1 oz) ......... 2 carbs

Jelly beans (sugar-free) ....... 25 pieces (1 oz) ......... 1 carb

Lindt truffles ................. 3 pieces ................. 1 carb and 3 fats

Low-carb chocolate-mint wafer bar ... 1 oz ................ 1/2 carb and 2 fats

M&M's, plain ................. 1 1/2 oz .................. 2 carbs and 2 fats

M&M's, peanut ................. 1 3/4 oz ...................2 carbs, 1 1/2 fats, and 1 meat

Muffin (cupcake size).......... 1 small (1 oz).............. 1 carb

Nestlé's milk chocolate bar with crisped rice ... 1 1/2 oz .. 2 carbs and 2 fats

Pancake (4 inches across)...... 1 .......................... 1 carb

Pudding (sugar-free) .......... 1/2 cup .................... 1 carb

Pudding (sugar-sweetened)...... 1/4 cup .................... 1 carb

Reese's peanut butter cup (miniature) .. 4 pieces .......... 1 carb and 1 fat

Quick bread: banana, pumpkin, zucchini... 3/8-inch slice (1 oz).. 1 carb

Sherbet, sorbet ................ 1/4 cup .................... 1 carb

Snickers bar (fun size) ......... 1 bar (3/4 oz) ............ 1 carb and 1 fat

Strawberry twists ................ 2 1/2 oz ................. 3 1/2 carbs

Vanilla wafers .................. 5 ........................ 1 carb

Waffle (4 inches across) ......... 1 ....................... 1 carb

Source: Based on American Diabetes Association and American
Dietetic Association, Exchange Lists for Meal Planning, 2003.
Adapted by the Mayo Foundation for Medical Education and Research

>>>>Exchange list: Nonstarchy vegetables<<<<
From artichokes to zucchini, non-starchy vegetables are vital to
your diabetes meal plan. Here's a list of vegetables that equal
one food exchange.

Do you include non-starchy vegetables in your diabetes meal plan?
If you do, pat yourself on the back. Nonstarchy vegetables are good
for you. They contain important nutrients, such as vitamins, minerals
and fiber. Plus, they contain few calories and carbohydrates. That's
why the American Diabetes Association recommends you eat at least
two to three servings of non-starchy vegetables every day.

Each non-starchy vegetable exchange (serving) contains 5 grams of
carbohydrate, 2 grams of protein, no fat, 1 to 4 grams of fiber
and only 25 calories. One serving of each vegetable on this list
equals 1/2 cup cooked vegetables, 1 cup raw vegetables or 1/2 cup
vegetable juice. If you eat more than 1 1/2 cups of cooked vegetables
or more than 3 cups of raw vegetables at a meal, count them as one
carbohydrate serving.


* Alfalfa sprouts
* Artichoke
* Artichoke hearts
* Asparagus
* Bamboo shoots
* Beans: green, Italian, yellow or wax
* Bean sprouts
* Broccoli
* Brussels sprouts
* Cabbage
* Carrots
* Cauliflower
* Celery
* Chicory
* Chinese cabbage
* Cucumber
* Eggplant
* Green onions or scallions
* Greens: beet, collard, dandelion, kale, mustard or turnip
* Jicama (Mexican potato)
* Kohlrabi
* Leeks
* Lettuce: endive, escarole, leafy varieties, romaine or iceberg
* Mixed vegetables without corn, peas or pasta
* Mushrooms
* Okra
* Onions
* Parsley
* Peppers (all varieties)
* Radishes
* Rhubarb, artificially sweetened
* Rutabaga
* Sauerkraut
* Snow peas or pea pods
* Spinach
* Summer squash
* Swiss chard
* Tomato, raw
* Tomato, cherry
* Tomato juice
* Tomato paste
* Tomato sauce
* Turnips
* Vegetable juice cocktail
* Water chestnuts
* Watercress
* Zucchini

Here are some tips to get the most out of your vegetable choices:

* Buy fresh or frozen rather than canned vegetables. They have less
salt.
* If you choose canned vegetables, remove some of the salt by
draining the liquid and rinsing the vegetables in water. You can
also buy canned vegetables without added salt.
* Season vegetables with herbs, spices, lemon or vinegar to avoid
adding calories from fat.
* Count the fats you use to season or prepare your vegetables as
part of your daily fat allowance.

>>>>> Exchange list: Meat and meat substitutes<<<<<<
Most meats and meat substitutes are good sources of protein. But
remember to check the label to see how much fat each product
contains. The amount of fat affects the number of calories in
each product.
* Lean meat. One serving contains 0 to 3 grams of fat, which equals
about 35 to 55 calories.
* Medium-fat meat. One serving contains about 5 grams of fat, which
equals about 75 calories.
* High-fat meat. One serving contains 8 to 13 grams of fat, which
equals 100 or more calories.

Amounts of meat and meat substitutes that equal one exchange are
listed below. Each exchange contains 7 grams of protein.
Type Food Amount
LEAN MEATS AND MEAT SUBSTITUTES
Poultry without skin (chicken, turkey, duck,
goose, pheasant, Cornish hen) .......................1 oz

Wild game (venison, rabbit, elk, buffalo, ostrich)...1 oz

Dried beans, peas, lentils (cooked)..................1/2 cup

Fish (fresh or frozen) ..............................1 oz

Herring .............................................1 oz

Tuna, salmon or mackerel (canned, drained) ..........1 oz

Sardines.............................................2 medium

Clams, crab, scallops, oysters, lobster, shrimp,
imitation shellfish...................................1 oz

Beef, USDA select or choice, fat-trimmed (rib,
chuck and rump roasts; ground round; round,
sirloin, flank, T-bone, porterhouse steaks) ..........1 oz

Lamb (roast, chop, leg) ..............................1 oz

Pork (tenderloin, center loin chop, ham) .............1 oz

Veal (roast, lean chop)...............................1 oz

Cheese (less than 3 grams of fat per ounce) ..........1 oz

Cottage cheese (fat-free, low-fat or regular).........1/4 cup

Parmesan cheese ......................................2 Tbsp

Egg substitute .......................................1/4 cup

Egg whites ............................................2

Hot dog, fat-free or low-fat (<3g of fat per oz)......1 small

Luncheon meat, fat-free or low-fat (<3g of fat per oz)..1 oz

MEDIUM FAT MEATS AND MEAT SUBSTITUTES
Poultry with skin .................................1 oz

Fried fish ........................................1 oz

Ground meat (beef, chicken lamb, turkey) ..........1 oz

Beef (meatloaf, corned beef, short ribs, prime
cuts trimmed of fat) ..............................1 oz

Lamb (rib roast) ..................................1 oz

Veal (cutlet) ....................................1 oz

Sausage (<5g of fat per oz) .......................1 oz

Cheese (feta, mozzarella or others
with <5g of fat per oz) ...........................1 oz

Ricotta cheese ....................................1/4 cup

Egg (limit to 3 a week) ..........................1

Tempeh .........................................1/4 cup

Tofu (soybean curd) .............................1/2 cup (4 oz)

HIGH FAT MEAT AND MEAT SUBSTITUTES
Pork spareribs, ground pork ......................1 oz

Bacon .............................................3 slices

Sausage (Polish, bratwurst, kielbasa) ............1 oz

Breakfast sausage ..............................1 patty or 2 links

Hot dog (turkey, chicken, beef, pork or combination) ...1

Luncheon meats (bologna, salami) ......................1 oz

Organ meats (liver, heart) ............................1 oz

Cheese (American, cheddar, Colby,
Monterey Jack, Swiss) ..................................1 oz

Cheese spread ........................................2 Tbsp

Peanut butter .......................1 Tbsp (count as 1 meat and 2 fats)

Remember these guidelines for including meat and meat substitutes
in your diabetes meal plan:

* Weigh the meat after cooking and after removing bone, skin and
excess fat. A 3-ounce portion of cooked meat is equal to about
4 ounces of raw meat. A 3-ounce portion of cooked meat is about
the size of a deck of cards.
* Prepare meat and meat substitutes by baking, boiling, broiling,
grilling, roasting, steaming or microwaving. A rack allows fat to
drain off the meat.
* Use a nonstick frying pan or nonstick vegetable spray for
pan-fried foods.
* If you use fats in cooking, count them as part of your daily
fat allowance.
* If you use starches such as flour, batter, crackers, bread crumbs
or cereal to prepare meat dishes, count them as part of your daily
starch allowance.
* Choose lean meat when you can. It's lower in saturated fat,
cholesterol and calories.
* Eat high-fat meat no more than three times a week. High-fat meat,
which is high in saturated fat and cholesterol, can raise your blood cholesterol.

EXCHANGE LIST: FREE FOODS

Want some good news? Some foods in the diabetes exchange system
are considered free foods. Some you can include in your diabetes
meal plan as often as you'd like. Others you can enjoy in moderation.
Both groups can add sweetness, flavor and variety to your diet.

Enjoy the free foods on this exchange list as often as you'd like.
Category Food

BEVERAGES
Water
Carbonated or flavored water (sugar-free)
Club soda
Coffee: regular or decaffeinated
Diet soft drinks (sugar-free)
Drink mixes, sugar-free
Mineral water
Tea
Tonic water (sugar-free)

SEASONINGS
Butter flavoring (fat-free)
Garlic
Herbs
Pepper
Spices
Flavored extracts
Horseradish
Hot pepper sauce
Lemon juice
Lime juice
Nonstick pan spray
Pimento
Vinegar
Wine in cooking
Mustard
Worcestershire or soy sauce

MISCELLANEOUS
Bouillon or broth (fat-free)
Flavored gelatin (sugar-free)
Gum (sugar-free)
Sugar substitutes (aspartame, saccharin or acesulfame-K)
Unflavored gelatin (plain)

Each serving of the free foods on the next exchange list contains
about 20 calories. Limit these free foods to no more than three
servings a day. To prevent a rise in blood sugar, spread these
foods out during the day instead of eating them all at once.
All portions are level measures.
Type Food Amount

CONDIMENTS
Barbecue sauce 1 to 2 Tbsp
Cocktail sauce 1 to 2 Tbsp
Dill pickles 1 1/2 large
Jam or jelly: low-sugar or light 1 to 2 Tbsp
Ketchup 1 to 2 Tbsp
Margarine, fat-free 4 Tbsp
Mayonnaise, fat-free 1 Tbsp
Miracle Whip salad dressing, fat-free 1 Tbsp
Nondairy creamer 2 Tbsp
Pancake syrup, sugar-free 1 to 2 Tbsp
Pickle relish 1 Tbsp
Salad dressing, fat-free 1 Tbsp
Salsa 1/4 cup
Sour cream, fat-free 1 Tbsp
Soy sauce: regular or light 1 Tbsp
Sweet and sour sauce 1 Tbsp
Sweet pickles, bread-and-butter 2 slices
Sweet pickles, gherkin 3/4 oz
Teriyaki sauce 1 Tbsp

MISCELLANEOUS
Cream cheese, fat-free 1 Tbsp
Cocoa powder, unsweetened 1 Tbsp
Cranberries, sweetened with sugar substitute 1/2 cup
Hard candy, sugar-free 2 to 3 pieces
Rhubarb, sweetened with sugar substitute 1/2 cup
Whipped topping: low-fat or fat-free 2 Tbsp

>>>>>Exchange list: Fats<<<<,

Fats are divided into three groups — monounsaturated, polyunsaturated
and saturated. Monounsaturated and polyunsaturated fats are healthy
if eaten in small amounts. But saturated fats and trans fats — a
fatty acid created when manufacturers solidify liquid oils — are
connected with heart disease.
No matter which type of fat you choose, one fat exchange equals
5 grams of fat and 45 calories. This list contains the amount of
various fats equal to one exchange. Each tablespoon or teaspoon
is a level measure.
Type Food Amount
MONOUNSATURATED FATS
Avocado 2 Tbsp
Nuts: pecans, almonds or cashews 4 to 6
Oil: canola, olive, peanut or sesame 1 tsp
Olives, black or ripe 8 large
Olives, green 10 large
Peanut butter, smooth or crunchy 1/2 Tbsp
Peanuts 10 large
Sesame seeds 1 Tbsp
Tahini or sesame paste 2 tsp

POLYUNSATURATED FATS
Margarine 1 tsp
Margarine, reduced-fat or light 1 Tbsp
Mayonnaise 1 tsp
Mayonnaise, reduced-fat 1 Tbsp
Miracle Whip reduced-fat salad dressing 1 Tbsp
Miracle Whip salad dressing 2 tsp
Nondairy cream substitute, liquid or powder 1/4 cup
Salad dressing, reduced-fat 2 Tbsp
Salad dressing, regular 1 Tbsp
Seeds: pumpkin, sunflower 1 Tbsp
Tartar sauce 1 Tbsp
Tartar sauce, reduced-fat 2 Tbsp
Walnuts 4 halves

SATURATED FATS
Bacon, crisp 1 strip
Bacon fat 1 tsp
Butter 1 tsp
Butter, reduced-fat 1 Tbsp
Butter, whipped 2 tsp
Coconut, shredded 2 Tbsp
Cream cheese 1 Tbsp
Cream cheese, reduced-fat 1 1/2 Tbsp
Gravy 2 Tbsp
Half-and-half (light cream) 2 Tbsp
Heavy cream 1 Tbsp
Salt pork 1-inch cube
Shortening or lard 1 tsp
Sour cream 2 Tbsp
Sour cream, reduced fat 3 Tbsp

As you consider the type and amount of fat allowed in your diabetes
meal plan, keep these guidelines in mind:

* All fats are high in calories, so pay attention to serving sizes.
* Include the fats you use for cooking as part of your total daily
fat allowance.
* Choose monounsaturated or polyunsaturated fats. Use saturated fats
and fats containing trans- fats only in small amounts.
* Choose regular soft margarines that list liquid oil as the first
ingredient, or choose reduced-calorie margarines that list water as
the first ingredient and liquid oil as the second ingredient.
* Fat-free spreads and dressings may not be low in calories. Check the
labels of fat-free products to see how many calories they contain. If
you're not sure how to use fat-free products in your meal plan, ask
your dietitian.
* If you have high blood pressure, select fats that contain little
or no salt — such as unsalted peanuts — to lower your salt intake.

Source: Based on American Diabetes Association and American
Dietetic Association, Exchange Lists for Meal Planning, 2003.
Adapted by the Mayo Foundation for Medical Education and Research


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