10 Foods that Cause Heart Attacks : Concerned about high cholesterol or high blood pressure? Avoid these foods at all costs.

You probably already knew junk food is bad for your waistline, but
did you ever stop to think about what it's doing to your heart? In
particular, watch out for foods high in saturated fat, sodium, and
cholesterol- -all of which can raise the risk of heart disease and
heart attack, according to the National Institutes of Health (NIH).
And while desserts can be dangerous, plenty of other common foods
are proven to be detrimental to your heart health. So drop your
fork, and pay attention. Here, a guide to the ten foods that can
cause heart attacks and what you should eat instead.

1. Fried chicken.
Fried food is a known cholesterol and fat powerhouse, but chicken
sounds healthy. Four pieces of KFC's Original Recipe Chicken comes
with 920 calories, 63g of fat, 350mg of cholesterol- -and that's
not including the fat-laden sides.

Eat this: A grilled, skinless chicken breast is one of the most
nutritional meats you can eat. At 120 calories, 1.5g of fat, and
70mg of cholesterol, a grilled chicken breast can make a tasty
substitute for its fried, fat-loaded brethren.

2. Sausages.
A staple at tailgate parties and barbecues, sausages can wreak
havoc on your arteries. The Johnsonville Original Bratwurst or
Italian Sausages contain 22g fat (8g saturated fat), and 810mg
of sodium per grilled link.

Eat this: Try smoked turkey sausages. At only 110 calories,
6g of fat (1.5g saturated fat) turkey sausages--though not an
everyday fare--are a better alternative.

3. Cheesecake.
Let the sweet toothed beware; most cheesecakes will run up your
calorie and fat intake. An especially risky choice is the Cheesecake
Factory's Godiva Chocolate Cheesecake, which packs a whopping
860 calories, 57g of fat, and 80g of carbohydrates per slice. The
allure of this indulgence may be strong, but think twice before
diving in.

Eat this: If you have a hankering for cheesecake, opt for the plain
variety. With 315 calories, 20g of fat, and 25g of carbohydrates,
though it's not a healthy choice, the plain cheesecake is less
detrimental to your heart than its chocolaty cousin.

4. Steak.
Yes, the steak. High amounts of saturated fat and cholesterol make
red meat, particularly in large quantities, an unhealthy heart choice.
A top sirloin cut of beef, raw, can run you 594 calories, 18.5g of fat
(6.8g saturated fat), and 191mg of cholesterol. If you pan-fry it,
you'll add even more calories, cholesterol, and grams of fat.

Eat this:
Choosing the right cut of beef can prevent a lot of wear and tear on
your arteries. The pricey filet mignon will cost you only 6.7g of fat
(2.5g saturated fat), and 67mg of cholesterol. Filet mignon out of
your price range? A T-bone steak is less-expensive healthy choice
for your red meat cravings.

5. Burgers.
Choosing the wrong burger can have big repercussions for your heart.
McDonald's famous Big Mac contains 540 calories, 29g of fat, and
1040mg of sodium. Even if you make your hamburgers at home, a
three-ounce hamburger made with 80 percent-lean beef still has
14.8g of fat (5.6g saturated fat), and 76mg of cholesterol.

Eat this: The best alternative for ground beef is ground turkey breast.
It clocks in at an amazing 120 calories, 1g of fat (0g saturated), and
28g of protein per four-ounce burger. Add ground pepper, a pinch of
cayenne, and a dash of salt to beef up your turkey burger.

6. Pizza.
It's a convenient, Friday-night delivery essential, but pizza is no
friend of your heart. A single plain slice has 9.8g of fat (4.4 saturated
fat), and 551mg of sodium. But who just stops at one?

Eat this: Pizza is an easy, do-it-yourself meal. Start with whole wheat
dough, English muffins, or pitas, then add sauce and reduced fat cheese
to create a flavorful, healthy alternative your whole family can help
make.

7. Pasta.
It's an Italian classic: spaghetti and meatballs. Mom's recipe may
include a secret ingredient, but the dish served at Romano's Macaroni
Grill has some eye-popping extras: 1,430 calories, 81g of fat and
41g of saturated fat, and 4540mg of sodium.

Eat this: If you have pasta on the brain, try the whole wheat variety.
On average, this kind contains only 197 calories, 0.8g fat, and is a
great source of fiber. A little marinara sauce won't put you in a
nutritional bind. If you're in the mood for meatballs, go for ground
turkey.

8. Ice cream.
It may evoke memories of your carefree childhood days, but ice cream is
anything but innocent. Ben and Jerry's best-selling flavor, Cherry Garcia,
packs 14g of fat (10g saturated), and 22g of sugar for every 1/2 cup (approximately two scoops).

Eat this: The obvious alternative to ice cream is frozen yogurt. The
frozen yogurt version of Cherry Garcia contains half the calories and
only 3g of fat (2g saturated).

9. Doughnuts.
It's probably no surprise that these breakfast blunders made the list
of worst heart foods. However, few people know how terrible can be.
Just one Krispy Kreme Creme Filled Chocolate Doughnut is a doozey:
20g of fat (5 saturated), 23g of sugar, and 38g of carbohydrates.
It'll take you an hour to walk off the damage.

Eat this: Reach for instant oatmeal, which has been proven to lower
the bad LDL cholesterol and boost your metabolism. Add some fresh
berries for an excellent start to your day.

10. Chips.
First, consider that the average 1-ounce bag of plain, salted potato
chips contains 155 calories, 10.6g of fat (3.1g saturated fat), and
149mg of sodium. Then multiply those numbers by 112: that's the number
of 1-ounce bags that the average American eats in a year. It's the
equivalent of seven pounds of potato chips annually.

Eat this: A great choice instead of potato chips and the fattening
dips that go along with it are the dynamic duo of pita and hummus.
One pita has under 100 calories and less than one gram of fat.
Hummus is an excellent, low-fat, low-cholesterol choice for a dip.
And it tastes great.

By Seth Czarnecki, Quality Health News
Reviewed by Quality Health's Medical Advisory Board
From: www.QualityHealth. com

6 Grocery Shopping Tips for Diabetes

{The American Diabetes Association's website at www.diabetes.org has
changed and The Virtual Grocery store mentioned at the end of the
article no longer available, however, the website does have a lot of
information on eating and food and fitness. Browse through their site
and you will find many good things to help you learn.
Take care, Gloria}

From: Content provided by Revolution Health Group
www.revolutionhealth.com

Following a diabetes meal plan can seem challenging when you're faced
with hundreds of shelves worth of choices combined with all those
confusing food labels. Although it would certainly make life easier
if you could just follow a grocery list for your diabetes diet, it
doesn't necessarily work that way.

Everyone's diabetes and individual nutritional needs are different.
But the heart of every diabetes eating plan is pretty much the same
as any healthful diet — a nutrient-rich blend of foods that are low
in fat and calories and based on moderate serving sizes. So, with a
little know-how and practice, you can turn food shopping into a
regular to-do — not a complicated excursion.

Asking the experts
We turned to two experts: Marlee Zweifach, a registered dietitian,
certified diabetes educator and certified nutritionist with a private
practice in New York City, and Kathie Swift, nutrition director at
The UltraWellness Center in Lenox, Mass.

What are the do's and don'ts of grocery shopping?

Question #1: Are there certain diabetes do's and don'ts to consider
when grocery shopping?

Marlee Zweifach: When I see patients, they always want a list of
what's "allowed" and what to "avoid," but it's just not that simple.
That's why it's so important for patients to see a dietitian so that
they can have a plan designed especially for them. There are so many
things to consider when evaluating whether a food is appropriate for
any individual with diabetes. To generalize is unfair to the patient
and often is inappropriate.

Foods that are high in saturated fat are foods that should be avoided.
People with diabetes are at a higher risk of developing cardiovascular
complications. So, they need to be especially careful to manage their
blood lipids [fats in the blood]. This means a diet low in saturated
fat. Fats that are solid at room temperature [like butter and Crisco]
are saturated fats.

Learn how to keep carbs in mind while shopping.
Question #2: Are there any rules of thumb that people with diabetes
need to remember as they're searching the food aisles?

Marlee Zweifach: Eat a healthful diet and follow your carbohydrate
prescription [i.e., how many carbohydrates you're allowed to have
based on the meal plan your registered dietitian creates]. A healthful
diet contains a variety of fruits, vegetables and whole grains — all
of which contain carbohydrates. The amount of carbohydrates they
contain must be considered when including them in the diet for a
patient with diabetes.

What's the biggest mistake you can make at the supermarket?
Question #3: What's the biggest mistake patients with diabetes make
at the supermarket?

Marlee Zweifach: Looking for foods that are sugar-free. Sugar-free
means sucrose-free, or that there's no added sugar. But these foods
can have just as much carbohydrates as the same food that's not
sugar-free. Carbohydrate means sugar. A carbohydrate is a nutrient
that's made of sugar.

Understand the dangers of "dietetic" food labels.
Question#4: The word "dietetic" on food products' packaging can be
deceptive, too. Why is that?

Kathie Swift: "Dietetic" labeling on food products is misleading and,
unfortunately, these foods are heavily marketed to individuals with
diabetes. The term "dietetic" — "diet" and "diabetic" — on food labels
has no uniform meaning and is a source of confusion. Most "dietetic"
foods are a highly processed "chemical soup," lacking in fiber and
most often containing a mix of artificial ingredients including
sweeteners, colorings, or sugar alcohols (xylitol, etc.) that offer
no nutritional benefits.

Here's a simple recommendation to evaluate a "dietetic" product: Look
at the ingredients and ask yourself, "How close to nature is this food
product?" Then make a choice. In addition, "dietetic" foods often are
costly, so not only [are people] robbed of good nutrition, they are
paying a high price for it!

See what else to look for on food labels.
Question #5: People with diabetes need to read food labels. On top of
things like calories, nutrients and serving size, what other specific
things should they look for?

Marlee Zweifach: One important thing to look at on a food label is the
total carbohydrate grams. This includes the sugar grams listed on the
label as well as the other carbohydrates in the food. Saturated fat is
listed, and the best choices have little or no saturated fat. Again,
though, each individual must check with her physician or registered
dietitian to see if there are other important things to look at on
the food label.

Learn when it's OK to splurge and when it's not.
Question #6: Is it OK to splurge and pick up some things that are
higher in fat, sugar or salt every once in a while?

Kathie Swift: Avocados, olives, nuts, seeds and nut butters satisfy
the desire for fat. Fresh fruit, berries in a homemade smoothie,
baked fruit with cinnamon or nutmeg, or a small piece of dark chocolate
that's rich in antioxidants will satisfy the desire for sweet. And
the avoidance of highly processed foods that are loaded with sodium
will tame the desire for salt.

I believe by taking a processed food sabbatical for at least two to
three weeks, you will find that the desire to "splurge" dissipates.
However, let's face it — one of the reasons we eat what we do is
availability. And you certainly may be in a social situation where
a rich dessert is offered or a fresh baked cookie is in the office.
So, in that case, if you do decide to splurge "every once in while,"
make it a mindful splurge. Eat it very slowly and with awareness —
and keep your intention in mind. My guess is that your splurge will
be short-lived!

Find other healthy ways to satisfy your sweets craving.

Everything in moderation
As with any healthful diet, you can still enjoy treats here and there.
But you'll need to keep certain fare to a minimum, such as:

* Sweets: According to the American Diabetes Association (ADA), you can
still indulge your sweet tooth now and then, as long as you don't overdo
it and eat less of other carbohydrate-heavy foods within the meal. In fact,
the ADA says that certain starches (like the white varieties of bread,
potatoes and rice) can up blood sugar just as easily as candy and other
sugary treats.
* Salt: Try to choose "sodium-free" or "low-sodium" products. Add flavors
by using alternatives like herbs and spices.
* Saturated and trans fats: Limit prepackaged items, fried foods and skin
on poultry. Skip shortening, butter and margarine for cooking — opt for
canola, peanut and olive oils instead. And choose small portions of fat
sources like nuts and avocados.

To put you on the right track for your next shopping trek, check out
the American Diabetes Association's virtual grocery store tour for
meal planning ideas, recipes, a grocery store tour, itemized food
labels and a customizable shopping list.

Reviewed by: Zachary Bloomgarden, M.D.
Date reviewed: February 2008

Delicious Benefits of Beans for Diabetes: Beans are a wonderful choice for people with diabetes. Here are some delicious ways to work them into your summer menus.

Beans are a healthy choice for anyone--they' re low in fat, and offer protein and a variety of vitamins and minerals. But they may have extra benefits for people with diabetes because they're high in soluble fiber.

Soluble fiber binds to carbohydrates and slows their digestion and absorption all the way from belly to bloodstream, says Karen Collins, MS, RD, CDN, a nutrition adviser to the American Institute for Cancer Research, in Washington, DC. This slow rise helps prevent wide swings in blood glucose levels. Soluble fiber also helps lower total and LDL (bad) cholesterol levels, which are risk factors for heart disease--a concern for folks with diabetes, who are at increased risk.

Keep in mind that beans are still carbohydrates, so you'll need to factor them into your daily meal planning and carb counting, advises Ann Albright, PhD, RD, president-elect of health care and education for the American Diabetes Association. And when using canned beans, rinse and drain them to remove some of the sodium.

Get Cooking
The MyPyramid Food Guidance System (www.mypyramid. gov) includes eating five 1/2-cup servings a week for sedentary adults and up to six servings a week for more active adults. But if you're not used to eating that many beans, you may want a little inspiration in the kitchen. Browse the cookbook section of your local library or favorite bookstore. Focus on Italian, Greek, Indian, Caribbean, Mexican, and Middle Eastern cuisines, which tend to feature beans, says Collins. And check out these quick and easy ways to get a bean boost.

* Slip into a salad. Toss some garbanzo, Great Northern, or kidney beans, or any favorite cooked legumes into a green leafy salad.

* Capture the flavors of summer. Serve up some summer succotash with fresh baby lima beans and corn shaved straight off the cob.

* Perk up pasta. Marinate some mixed beans overnight in Italian salad dressing with pasta, tomatoes, red bell peppers, cucumbers, and other fresh veggies. Serve cold.

* Take a dip. Treat carrots, broccoli, green bell peppers, cucumbers, and whole wheat pita bread to hummus, which is made from pureed garbanzo beans.

* Go tropical. Make a fruity salad with black beans, chunks of pineapple or mango, red bell peppers, olive oil, and a squeeze of lime juice.

* Create a classic. Spice up beans and rice with chili powder, and top with a dollop of low-fat plain yogurt.

* Make a perfect puree. Use bean puree to thicken soups or as a base for dips and spreads.

* Keep it simple. Set out a bowl of fresh edamame soybeans still in the pods and let your family have a go at this nutty-tasting treat. The edible portion is inside. Just squeeze out the bean using your thumb and forefinger. Pods should be completely green, so avoid those that are starting to yellow.

From: www.eatbetterameric a.com 

Food for Men: 10 Foods to Boost Male Health: Foods men should include in their diets to improve health and prevent disease.

Men are different from women in all kinds of ways -- including their
nutritional needs. Just as women need particular nutrients during
pregnancy or for protection from breast cancer, men need nutrients
that can help them maintain muscle mass, prevent prostate cancer,
and more.

Many foods that tend to be favorites among men are not the best choices
for good health. Yet a healthy diet and regular physical activity can
help prevent heart disease and cancer, the No. 1 and No. 2 killers for
men over 35. They can also enhance performance, from the board room to
the bedroom.

Christine Gerbstadt, MD, RD, notes that any food that is good for
the cardiovascular system is also good for erectile function in men.

"Nutrients that are good for the heart improve circulation to all
parts of the body, and these same nutrients provide a layer of
protection against cancer and other chronic diseases," says Gerbstadt,
a Florida-based physician and spokesperson for the American Dietetic
Association.

Quality nutrients are also critical for maintaining immune function
and preventing bone loss, muscle loss, and oxidative damage from the
environment, Of course, any one (or 10) foods can't do the job alone.
An overall healthy lifestyle, which also includes not smoking and
getting regular physical activity, is what's really important for
health, say the experts.

"It is not about one single food or even a handful of foods. What is
more important is the pattern of regularly consuming a diet rich in
a variety of essential nutrients," says Joy Bauer, MS, RD, author of
Joy Bauer's Food Cures and Today Show nutrition expert.

Still, adding nutrient-rich super foods to the diet, as well as taking
a daily multivitamin designed exclusively for men (for nutritional
insurance), can give men's nutrition a boost, says Dave Grotto, RD,
an American Dietetic Association spokesman.

With the help of the experts, WebMD came up with this list of
10 disease-fighting foods that can be a good start to improving
health:

--> Food for Men No. 1: Oysters

Could there be something to the legend that oysters are the food of
love? Well, it's true that just a few oysters each day will deliver
a full day's supply of the antioxidant mineral zinc. Zinc is involved
in hundreds of body processes, from producing DNA to repairing cells.

"Research shows that adequate zinc may protect against cellular damage
that leads to prostate cancer," says Grotto. "Sexual functioning of
the male reproductive system, including increased sperm counts, is
also enhanced with zinc."

You can also get your daily recommended dose of 11 milligrams a day
by eating other shellfish, lean beef, lean pork, or legumes.

--> Food for Men No. 2: Bananas

Bananas are a great portable source of quick energy and are rich in
potassium, which is needed to regulate nerves, heartbeat and,
especially, blood pressure. Diets rich in potassium and magnesium
(which is also found in bananas) can reduce the risk of stroke.

As a super source of vitamin B-6, bananas can also aid your immune
system, help form red blood cells, ensure a well-functioning nervous
system, and assist protein metabolism. So enjoy a banana each day, at
breakfast on your whole grain-cereal or before your workout at the gym.

Not a banana fan? Orange juice, milk, tomato products, and beans are
other good sources of dietary potassium.

--> Food for Men No. 3: Fatty Fish

No list of superfoods would be complete without the healthy fat,
omega-3 fatty acids. These polyunsaturated fats are the preferred
form of fats in your diet for many reasons. They can benefit the
heart, circulation, and immune system and reduce the risk for
prostate cancer, among other things.

"Omega-3 fatty acids are potent anti-inflammatory foods that can
help lower triglyceride [blood fat] levels, reduce aches and pains
in athletes, and offer relief with certain kinds of arthritis,"
says Bauer.

Fatty fish (salmon, sardines, tuna, mackerel, herring) are the
richest sources of omega-3 fatty acids. In fact the American Heart
Association recommends that everyone eat fish twice weekly.

You can also get omega-3s in plant-based foods, like flaxseed,
walnuts, soy, canola oil, and fortified products such as eggs.
But there are other good reasons to eat fish.

"Fatty fish are also a good source of vitamin D, a nutrient that
tends to be deficient in our diets and [which] in adequate supply
can help prevent cancer, type 2 diabetes, high blood pressure and
bone disease," says Bauer.

--> Food for Men No. 4: Broccoli

While virtually all vegetables deserve a place on the superfoods list,
cruciferous vegetables like broccoli are helpful in the prevention
of heart disease and cancer. It's loaded with vitamin C, beta-carotene,
potassium, and a phytochemical called sulphoraphane, which has strong
anticancer (prostate and colon) properties.

A recent Harvard study found that participants who had five servings
a week of cruciferious vegetables were half as likely as others to
develop bladder cancer, a cancer that affects two to three times as
many men as women. This super-nutritious green vegetable may also
help lower levels of homocycteine, an amino acid associated with
increased risk of heart disease and stroke.

Don't care for broccoli? Go for other cruciferous choices like
cabbage, bok choy, shredded broccoli slaw, cabbage, cauliflower,
or Brussels sprouts.

And did you ever wonder where the term "cruciferous" originates?
"It is not because they are crunchy vegetables, but when the buds
from this group of vegetables sprouts, their leaves form a cross
like a crucifix," explains Denver dietitian Mary Lee Chin, MS, RD.

--> Food for Men No. 5: Brazil Nuts

These large nuts from Brazil are packed with magnesium and selenium,
powerful antioxidants that may help prevent heart disease and cancer
and protect prostate health. (Bauer, however, notes that the studies
showing reduction in cancer have been primarily in people whose diets
were deficient in selenium, not in those who were already getting enough.)

Selenium also helps lower LDL or "bad" cholesterol and reduces the
incidence of blood clots and heart disease.

Grotto recommends adults get 55 micrograms of selenium daily from Brazil
nuts, dry-roasted nuts, turkey, tuna, or shellfish. Indeed, you can get
your daily dose of selenium in just one Brazil nut. In fact, Bauer
cautions limiting yourself to no more than two Brazil nuts per day
because "they are so loaded and concentrated with selenium that you
don't want to overdose."

--> Food for Men No. 6: Whole Grains

Most men get enough carbs in their diets, but they tend to be the wrong
kind, experts say.

"A diet rich in whole grains provides fiber, vitamins, minerals - all
the co-factors for heart health, building muscles, and keeping
waistlines small," says Gerbstadt.

She suggests trying whole grain pasta or quinoa, a trendy,
not-so-whole- grain-tasting grain that's rich in lutein for prostate
health.

Oatmeal and barley are rich in soluble fiber, full of B vitamins that
can help lower LDL or "bad" cholesterol, and are also good for the
prostate. Suzanne Farrell, RD, recommends getting 10-25 grams of
soluble fiber a day from oatmeal or other sources of soluble fiber
like apples, pears, and beans.

When buying grain products, look for those whose labels say they
have at least 3-5 g fiber per serving.

To avoid digestive problems, increase your fiber intake gradually,
and don't forget to drink plenty of water.

--> Food for Men No. 7: Plant Stanols

Stanols are naturally occurring substances in fruits and vegetables
that have been shown to lower mildly elevated blood cholesterol levels.
Manufacturers are now adding concentrated versions of them to products
like margarine, yogurt, orange juice, and granola bars.

"Men should regularly include a total of 2 grams of plant stanols,
taken in two doses with meals, to help inhibit absorption of
cholesterol in the intestine," says Farrell.

She suggests having 2-3 teaspoons of plant stanol spreads such as
Benecol, or 16 ounces of stanol-fortified orange juice per day.
Plant stanols can safely be used with cholesterol lowering medication.

--> Food for Men No 8: Soybeans

Soy is rich in isoflavones, which protect prostate health and have
been shown to lower prostate cancer risk, says Gerbstadt.

And "according to a recent study, eating 25 grams or about 1 ounce
of soy protein a day can help decrease cholesterol, " Farrell says.

The FDA has approved a health claim for food labels that says having
25 grams of soy protein per day, as part of a diet low in saturated
fat and cholesterol, can help reduce the risk of heart disease.

Try to eat a few servings a day of soy products, such as soy nuts,
soy milk, soy cheese, veggie burgers, tofu, or edamame.

--> Food for Men No 9: Berries or Cherries

The violet, blue, and red colors in all kinds of berries and cherries
are responsible for the healthy properties of these fruits. These
little jewels are chock-full of the health-protecting flavonoid,
anthocyanin.

"Berries contain over 4,000 different compounds that have antioxidant
properties beyond vitamin C, so make sure you include these delicious
and low-calorie fruits to help meet your 5+ servings of fruits each
day," says Gerbstadt.

Adding berries to the diet may even help slow the decline in brain
function that can occur with aging.

"Large studies show the more produce you eat the better, but
specifically berries (blackberries, blueberries, strawberries,
raspberries, cranberries, and cherries) can enhance brain function
and keep your brain healthy," says Bauer.

--> Food for Men No 10: Red-Orange Vegetables

Vitamin C and beta-carotene are antioxidants that help preserve
healthy skin cells and prevent oxidation from the sun.

"Vitamin C is involved in collagen production," says Bauer.
"Beta-carotene converts to the active form of vitamin A, which
helps to repair epithelial or skin cells."

She recommends getting these nutrients from red bell peppers (just
one has 300% of the recommended daily value for vitamin C), carrots,
pumpkin, or sweet potatoes.

But for that matter, just about any vegetable should be on the list
of top foods for men (and women). Dark, leafy greens and any
nutrient-rich vegetable can help reduce the risk of enlarged
prostates, according to a recent study in The American Journal
of Clinical Nutrition.

Men whose diets are high in nutrients found in vegetables -- like
vitamin C, beta-carotene, and potassium - were found to be less
likely to develop benign prostatic hyperplasia (BPH), or enlarged
prostate.

Published June 8, 2007.
SOURCES: David Grotto, RD, spokesman, American Dietetic Association.
Christine Gerbstadt, MD, RD, spokeswoman, American Dietetic Association.
Joy Bauer, MS, RD, author, Joy Bauer's Food Cures; Today Show nutrition
expert. Mary Lee Chin, MS, RD; dietitian. Suzanne Farrell, MS, RD,
owner, Cherry Creek Nutrition; spokeswoman, American Dietetic
Association. Rohrmann, S., The American Journal of Clinical Nutrition,
February 2007; vol 85: pp 523-529. Journal of the Society of
Experimental Biology and Medicine, February 2007.


By Kathleen Zelman, MPH, RD/LD
WebMD Weight Loss Clinic- Expert Column
 

The Top 10 Anti-Inflammatory Foods:No, it doesn’t mean you can toss your Aleve — these foods fight the invisible inflammation that silently threatens our health.

Chronic, low-grade inflammation almost always lurks beneath the surface
of diabetes and excess weight. You can’t usually see or feel the damage,
but this type of inflammation significantly increases the risk of coronary
heart disease, the leading cause of death among people with diabetes.
Low-grade inflammation has also been linked to an increased risk of cancer
and Alzheimer’s disease. Your doctor can measure it with the
“high-sensitivity C-reactive protein,” or CRP, test.

Processed sugars and other high-glycemic starches increase inflammation,
just as they raise blood sugar, according to an article in the March 2002 American Journal of Clinical Nutrition. Aspirin, ibuprofen, and many
other drugs reduce inflammation, but they pose a risk of side effects
and no doctor’s going to suggest taking these drugs on a regular basis
because your CRP is elevated. However, many foods have anti-inflammatory benefits, and the only side effects are other stellar health benefits.
Here are 10 of the best:

--> Salmon
Coldwater fish, including salmon, contain anti-inflammatory fats called omega-3s. Wild salmon has more of these super-healthy fats than does
farmed salmon. Shopping tip: All salmon from Alaska is wild, whereas
Atlantic salmon is usually farmed. Herring, sardines, and tuna also
contain omega-3s.

--> Grass-fed beef and other animal foods
As opposed to traditional, grain-fed livestock, meat that comes from
animals fed grass also contains anti-inflammatory omega-3s, but in
lower concentrations than coldwater fish. Free-range livestock that
graze in pastures build up higher levels of omega-3s. Meat from
grain-fed animals has virtually no omega-3s and plenty of saturated
fat. Cooking tip: Unless it’s ground, grass-fed beef may be tougher,
so slow cook it.

--> Olive oil
Olive oil is a great source of oleic acid, another anti-inflammatory
oil. Researchers wrote in the October 2007 Journal of the American
College of Nutrition that those who consume more oleic acid have
better insulin function and lower blood sugar. Shopping tip: Opt for extra-virgin olive oil, which is the least processed, and use it
instead of other cooking oils. Other “cold-pressed” or “expeller-pressed”
oils can be good sources, too.

--> Salads
Dark-green lettuce, spinach, tomatoes, and other salad veggies are rich
in vitamin C and other antioxidants, nutrients that dampen inflammation. Suggestion: Opt for olive oil-and-vinegar salad dressing (vinegar helps
moderate blood sugar) and skip the croutons.

--> Cruciferous vegetables
These veggies, which include broccoli, cauliflower, Brussels sprouts,
and kale, are also loaded with antioxidants. But they provide one
other ingredient — sulfur — that the body needs to make its own
high-powered antioxidants, such as one called glutathione.

--> Cherries
A study in the April 2006 Journal of Nutrition showed that eating
cherries daily can significantly reduce inflammation. Cherries are
also packed with antioxidants and relatively low on the glycemic index.
Tip: Frozen cherries are available all year long and make a tasty
dessert with a little yogurt or cheese.

--> Blueberries
These delectable fruits are chocked full of natural compounds that
reduce inflammation. Blueberries may also protect the brain from many
of the effects of aging. Frozen are usually less expensive than
fresh—and just as good.

--> Turmeric
This spice contains a powerful, natural inflammatory compound, according
to a report in the August 2007 Biochemical Pharmacology. Turmeric has
long been part of curry spice blends, used in southern Asian cuisines.
To use: Buy powdered curry spice (which contains turmeric and other
spices) and use it as a seasoning when pan-frying chicken breasts in
olive oil.

--> Ginger
This relative of turmeric is also known for its anti-inflammatory
benefits, and some research suggests that it might also help control
blood sugar. Suggestion: Brew your own ginger tea. Use a peeler to
remove the skin off a piece of ginger, then add several thin slices
to a cup of hot water and let steep for a few minutes.

--> Garlic
The research isn’t consistent, but garlic may have some anti-inflammatory
and glucose-regulating benefits and it may also help your body fight
infections. At the very least, it won’t hurt and makes for a tasty addition
to food. Kitchen tip: Dice garlic and fresh rosemary, and rub them on a
whole chicken before roasting.

--> Green tea
Like fruits and vegetables, green tea contains natural anti-inflammatory compounds. It may even reduce the risk of heart disease and cancer.
Suggestion: Drink a cup a day — or brew it like sun tea, refrigerate,
and serve.


SOURCES:
Andres-Lacueva C, Shukitt-Hale B, Galli RL, et al. 2005 Anthocyanins in aged blueberry-fed rats are found centrally and may enhance memory. Nutritional Neuroscience 8:111-20.

Asgard R. Rytter E, Basu A, et al. 2007 High intake of fruit and vegetables is related to low oxidative stress and inflammation in a group of patients with type 2 diabetes. Scandinavian Journal of Food and Nutrition 51:149-158.

Bahceci M, Tuzcu A, Ogun C, et al. 2005 Is serum C-reactive protein concentration correlated with HbA1c and insulin resistance in Type 2 diabetic men with or without coronary heart disease? Journal of Endocrinological Investigation 28:145-50.

Basu A, Lucas EA. 2007 Mechanisms and effects of green tea on cardiovascular health. Nutrition Reviews 65:361-75.

Goel A, Kunnumakkara AB, Aggarwal BB. 2007 Curcumin as “Curecumin”: from kitchen to clinic. Biochemical Pharmacology doi: 10.1016/j.bcp.2007.08.016.

Grzanna R, Lindmark L, Frondoza CG. 2005 Ginger--an herbal medicinal product with broad anti-inflammatory actions. Journal of Medicinal Food 8:125-32.

Hak AE, Stehouwer CD, Bots ML, et al. 1999 Associations of C-reactive protein with measures of obesity, insulin resistance, and subclinical atherosclerosis in healthy, middle-aged women. Arteriosclerosis, Thrombosis and Vascular Biology 19:1986-91.

Hofbauer R, Frass M, Gmeiner B, et al. 2001 Effects of garlic extract (Allium sativum) on neutrophil migration at the cellular level. Heart Disease 3:14-7.

Kelley DS, Rasooly R, Jacob RA, et al. 2006 Consumption of bing sweet cherries lowers circulating concentrations of inflammation markers in healthy men and women. Journal of Nutrition 136:981-986.

Kim SH, Jun CD, Suk K, et al. 2006 Gallic acid inhibits histamine release and pro-inflammatory cytokine production in mast cells. Toxicological Sciences 91:123-31.

Lau FC, Bielinski DF, Joseph JA. 2007 Inhibitory effects of blueberry extract on the production of inflammatory mediators in lipopolysaccharide-activated BV2 microglia. Journal of Neuroscience Research 85:1010-7.

Liu CT, Sheen LY, Lii CK. 2007 Does garlic have a role as an antidiabetic agent? Molecular Nutrition & Food Research 51:1353-64.

Liu S, Manson JE, Buring HE, et al. 2002 Relation between a diet with a high glycemic load and plasma concentrations of high-sensitivity C-reactive protein in middle-aged women. American Journal of Clinical Nutrition 75:492-498.

Ojewole JA. 2006 Analgesic, antiinflammatory and hypoglycaemic effects of ethanol extract of Zingiber officinale (Roscoe) rhizomes (Zingiberaceae) in mice and rats. Phytotherapy Research 20:764-72.

Paniagua JA, de la Sacristana AG, Sánchez E, et al. 2007 A MUFA-rich diet improves posprandial glucose, lipid and GLP-1 responses insulin-resistant subjects. Journal of the American College of Nutrition 26:434-44.

Ridker PM, Hennekens CH, Buring JE, et al. 2000 C-reactive protein and other markers of inflammation in the prediction of cardiovascular disease in women. New England Journal of Medicine 342:836-843.

Schubert R, Kitz R, Beermann C, et al. 2007 Influence of low-dose polyunsaturated fatty acids supplementation on the inflammatory response of healthy adults. Nutrition 23:724-30.

Yuan G, Zhou L, Tang J, et al. 2006 Serum CRP levels are equally elevated in newly diagnosed type 2 diabetes and impaired glucose tolerance and related to adiponectin levels and insulin sensitivity. Diabetes Research and Clinical Practice 72:244-50.


Reviewed by Susan Weiner, R.D., M.S., C.D.E., C.D.N. 3/08

From: www.dlife.com

By Jack Challem
 

The Six Super Foods Every Woman Needs: The foods you really need to stay you healthy and strong

From the food pyramid to the Internet to your local bookstore, there
is certainly no shortage of advice on nutrition and healthy eating.
But with all the media hype surrounding many “health foods,” it can
be hard for a woman to tell the nutrients from advertising ploys.

“We are sometimes led to believe that a specific food is healthier
than it really is,” says nutritionist Elizabeth Somer, MS, RD, author
of Age-proof Your Body. “Or that you need some exotic or expensive
form of certain nutrients to gain benefits -- and most of the time
that’s not true.”

Moreover -- as happened in the '90s when low fat cookies made
everyone temporarily forget about calories -- Somer says some of
today’s advertising sways us toward one healthy aspect of a food
to keep us from noticing other, less healthy attributes. “A product
may advertise itself as ‘no cholesterol’" she says, “but it still
can be loaded with bad fats or tons of calories. You have to look
at the total food to know for sure.”

NYU nutritionist Tara Miller, MS, RD, agrees. “You have to read
the whole label, look at all the ingredients and the portion sizes,
before you know for sure just how healthy a food is.”

Or you can let us do the work for you! To help you zero in on the
healthiest foods that women can eat, we asked a panel of experts
for their advice.

What follows is a description of the six super foods they say every
woman needs. While these foods won’t cover all your nutrient bases, incorporating them into your diet as often as possible can help give
you a wide range of protection.
Super foods for women: What you need


--> Super Food # 1: Low-fat yogurt

Goal: 3 to 5 servings a week

What it does: As a health food, yogurt is almost as old as, well, good
health itself. But experts say evidence continues to accumulate that
reveals its benefits in many new and exciting ways. And not just yogurt.
Somer tells WebMD that any fermented dairy product -- including kefir -- contains healthy “probiotics” -- bacteria with the power to protect you
in myriad ways.

“There is a suggestion [that yogurt] may decrease the risk of breast
cancer,” Somer says. ”And there’s very strong evidence it can reduce
problems associated with irritable bowel syndrome and inflammatory
digestive tract disorders -- both conditions that impact women more
than men.” Additionally, she says, yogurt can help reduce the risk
of stomach ulcers and vaginal infections.

Enjoy a cup of yogurt at breakfast, lunch, or snack to help meet the
U.S. Dietary Guidelines recommendation for three servings of low fat
dairy each day. “It’s loaded with bone-healthy calcium -- something
every woman needs more of at every age,” Somer says. One cup of yogurt
has about 448 mg of calcium, compared to just 300 for eight ounces
of skim milk.

The key, according to Somer, is to choose a low fat yogurt with live
cultures -- like Lactobacillus acidophilus. And do check the label,
Somer advises. Some store brands may not have the level of cultures
found in more established brands.

Also important: Skip the fruit-on-the-bottom or other flavored
varieties. “Too much sugar,” says Somer, who also reminds us that,
no, those two blueberries on the bottom of the container do not
constitute a serving of fruit!


--> Super Food # 2: Fatty fish -- like salmon, sardines, and mackerel

Goal: 2 to 3 servings every week

What it does: The healthy factor in fish is omega-3 fatty acids, and specifically two types known as DHA (docosahexaenoic acid) and EPA (eicosapentaenoic acid).

“Fatty fish not only plays a vital role in the health of the membrane
of every cell in our body, it also helps protect us from a number of
key health threats,” says Laurie Tansman, MS, RD, CDN, a nutritionist
at Mount Sinai Medical Center in New York.

Some of those threats include heart disease, stroke, hypertension,
depression, joint pain, and a number of illnesses linked to inflammation, including lupus and rheumatoid arthritis. Somer says fish may even
offer some protection against Alzheimer’s disease.

While many foods -- such as walnuts, flaxseed oil, and some mayonnaise
brands -- claim the benefits of omega-3 fatty acids, Somer cautions
that only the DHA or EPA forms of omega-3 can be directly used by the
body.

“What you get in foods like walnuts and flaxseed oil is an omega-3 acid
known as ALA -- alpha-linoleic acid,” says Somer. “And while it’s
certainly good for you, it requires a process in the body to convert
it to DHA. And that conversion process can be influenced by a variety
of individual factors.”

The good news: You are likely to see a wheelbarrow full of new products supplemented with DHA slowly making their way to market in the coming
year. Currently, Kellogg is reportedly developing a cereal fortified
with DHA, while a company called Nutri-Kids has already launched a
DHA fortified ready-to-drink milk product. You can also find eggs
fortified with DHA and, says Somer, certain brands of soymilk.


--> Super Food # 3: Beans

Goal: 3 to 4 servings every week

What it does: Low in fat, beans are a good source of protein and fiber
and may have protective effects against heart disease and breast cancer.
Beans may also play a role in stabilizing female hormones, says
nutritionist Susan Krause, MS, RD.

“Beans have been around so long that most people don’t view them as a
fancy new health food,” Krause says. “But in fact, they are among one
of the healthiest things a woman can eat.”

In studies published in the International Journal of Cancer, researchers
found that beans in general, and lentils in particular, may have some protective effects against breast cancer. In research published in the
Archives of Internal Medicine, doctors found a relationship between a
lower incidence of cardiovascular disease and a higher intake of legumes.
Well known legumes include peas, beans, lentils, and peanuts.
Super foods for women: What you need continued...

As a source of both soluble and insoluble fiber, Krause says, beans can
help lower cholesterol, while their level of a nutrient known as
isoflavone can help in the regulation of hormones and may aid with
PMS, perimenopause, or menopause symptoms. Although soybeans have among
the highest levels of isoflavones, other sources include red clover,
kudzu, mung beans, alfalfa sprouts, black cohosh, and chickpeas.

“Beans also contain something called protease inhibitors, which may
help protect against breast cancer,” says Krause. Protease inhibitors
help slow the division of cancer cells and in this way may prevent
tumor formation.

Last but not least, if you are in your reproductive years, beans can
give you a steady supply of folic acid -- essential if you should
become pregnant.


--> Super Food # 4: Tomatoes (or watermelon, red grapefruit, red navel oranges)

Goal: 3 to 5 servings each week

What it does: The powerhouse nutrient in all these fruits is lycopene.
And, according to Miller, while the headlines touted its protective
effects against prostate cancer, more quiet research has shown it has tremendous health benefits for women as well.

“Research is starting to show that lycopene may protect against breast
cancer,” Miller says. "And it’s also a powerful antioxidant that can
help a woman fight heart disease.”

The very latest research shows it may also help keep you looking younger
longer by protecting against UV damage from the sun.


--> Super Food # 5: Vitamin D fortified low fat milk or orange juice

Goal: At least 400 IUs of vitamin D daily

What it does: “Essential to helping the bones absorb calcium from the
gut,” says Somer, “vitamin D helps reduce the risk of osteoporosis and
may be vital in reducing the risk of diabetes, multiple sclerosis, and
tumors of the breast, colon, and ovary.”

Indeed, recent studies from the University of California San Diego
suggest that vitamin D has the potential to prevent up to one–half of
all breast, colon, and ovarian cancer in the United States.

Somer tells WebMD that a growing body of research indicates many women
may be vitamin D deficient. “A combination of staying out of the sun
(which the body uses to manufacture vitamin D) and using sunscreen,
which blocks the synthesis of vitamin D, has resulted in many women
hitting a dangerously low level of this nutrient,” says Somer.

While Vitamin D is found in salmon, mackerel, tuna, and sardines,
experts say fortified foods, such as milk, are the best source.


--> Super Food # 6: Berries (blueberries, strawberries, raspberries, cranberries)

Goal: 3 to 4 servings every week

What It Does: In a way similar to wine, these fruits may protect your
body with powerful anti-cancer nutrients known as anthocyans, which are believed to play a role in cell repair. Krause says research shows
anthocyans may decrease the risk of several cancers, including those
in the breast and gastrointestinal tract.

“These berries,” says Krause, “are also high in vitamin C and folic
acid, which is essential for all women in their childbearing years.
And they offer powerful anti-oxidant protection, which not only
protects the heart but also may protect against skin aging, from
the inside out.” Moreover, she tells WebMD that cranberries may
help reduce the risk of urinary tract infections in women, while
the nutrient, lutein found in all the berries, can help protect
vision.


By Colette Bouchez
WebMD Feature
Reviewed by Louise Chang, MD
http://women.webmd.com/features/six-super-foods-every-woman-needs?ecd=wnl_gid_021909

How to Bring Out the Health Benefits of Garlic

The latest scientific research tells us that slicing, chopping, mincing
or pressing garlic before cooking will enhance the health-promoting
properties of garlic. A sulfur-based compound called alliin and an
enzyme called alliinase are separated in the garlic's cell structure
when it is whole. Cutting garlic ruptures the cells and releases these
elements allowing them to come in contact and form a powerful new
compound called alliicin which not only adds to the number of garlic's
health-promoting benefits but is also the culprit behind their pungent
aroma and gives garlic its "bite".

The more finely the garlic is chopped, the more alliicin is produced.
Pressing garlic or mincing them into a smooth paste will give you the
strongest flavor and the greatest amount of alliicin. The stronger the
smell and flavor of garlic, the more health-promoting nutrients they
contain. So the next time you chop, mince or press your garlic, you
may have a greater appreciation of its strong aroma knowing that the
more pungent the smell the better it is for your health!

Because this process takes some time, I recommend letting garlic sit
for about 5-10 minutes after cutting while you prepare other ingredients.
This is to ensure the maximum synthesis of alliicin. Once the compounds
are formed they are quite stable and will withstand low heat for a short
period of time, approximately 15 minutes. Research on garlic reinforces
the validity of this practice. When crushed garlic was heated its
ability to inhibit cancer development in animals was blocked; yet,
when the researchers allowed the crushed garlic to 'stand' for
10 minutes before heating, its anticancer activity was preserved.

From: The George Mateljan Foundation 

Seafood Shopping, Storing and Preparing Information

We all know that we should incorporate more fish into our diet. It is
low in fat, high in protein and contains valuable vitamins and minerals,
as well as omega-3 oils, which are polyunsaturated.

But many people shy away from cooking fish because they just don't know
how to buy, store or cook it.

Here are some fish tips from the American Diabetes Association' s newest
book, The Diabetes Seafood Cookbook.

--> Shopping and Storage
Fish should smell sweet or smell like the ocean. Smelly fish is old and
not for you.

When you look at the fish counter, it should look appetizing and fresh.
The fish you see should be shiny, firm and if whole, the eyes should be
clear.

Buy your fish last and ask for it to be put on ice so that you don't
have to worry about food safety.

When you arrive home, put it away first. Store it either wrapped in
waxed paper, in a tightly sealed plastic container or on top of a bed
of ice placed in a colander in a bowl.

Use fresh fish within a day of purchasing.

Check with the fish manager as to when the fish was delivered to the
store. A good fish manager will tell you when it comes in and will
also tell you what the best value is on the day you are shopping.

--> Cooking and Testing for Doneness
A general rule of thumb for cooking fish is 10 minutes per inch of
thickness. A one-inch thick fillet should take at least 10 minutes
to cook.

Another way to check is to see if it flakes when pierced with a fork;
however, for some varieties, such as salmon and tuna, this would be
considered overcooked.

A meat thermometer is your best friend. To retain flavor, tuna and
swordfish should be cooked to an internal temperature of 125 degrees.
Fish steaks, fillets or whole fish should be cooked to an internal
temperature of 140 degrees.

White flesh fish should look opaque when cooked.

Clams, mussels and oysters are cooked until their shells open. Discard
any that do not open.

Shellfish like shrimp and lobster are cooked until pink and opaque.

From: The Diabetes Seafood Cookbook by Author Barbara Seelig-Brown

Three Nutrition Tips for Diabetes

Managing diabetes mindfully means more than just monitoring blood
sugar levels. It also means making prudent choices in your diet
to address the risk factors of common diseases associated with
diabetes, such as heart disease, high blood pressure and stroke.
Work with your physician and a dietician to create a meal plan
that best suits your needs. Research has shown that several
nutritional elements may be helpful in managing diabetes-related
issues:

1. Eat more magnesium-rich foods such as spinach, tofu, almonds,
broccoli, lentils, pumpkin seeds and sunflower seeds.

2. Increase intake of foods rich in omega-3 fatty acids, such as
cold-water oily fish, fish-oil supplements, walnuts and freshly
ground flaxseed.

3. Choose foods that are lower on the glycemic index and have a
low glycemic load, such as beans, lentils and whole-grain breads
From Dr. Weil

Healthy Cooking Techniques and Diabetes

You can enjoy tasty, healthy meals at home when you have diabetes by
making a few changes to the way you choose and prepare food. There are
things you can do in the kitchen to lower fat and cholesterol in the
foods you serve, without losing flavor. Judy Giusti, MS, RD, LDN, CDE,
at Joslin Diabetes Center, gives some advice on healthy cooking
techniques for people with diabetes that the entire family can enjoy.

Choose Wisely
* Choose leaner cuts of meats. Buy select cuts instead of prime.
* Eat seafood twice a week. Good choices are salmon, sardines, and 
  mackerel.
* Limit processed food like hot dogs, ham, and deli meat.
* Limit red meat. Have no more than 4 ounces, three times a week.
* Buy extra lean ground beef or use ground turkey or chicken.
* Eat a large amount of vegetables. Half your plate should be veggies
  at every meal.

Cook Wisely
* Use cooking spray or small amounts of olive or canola oil instead
  of butter.
* Grill, broil, bake, and stir fry instead of frying.
* Steam vegetables in water or low sodium broth.
* Remove the skin before cooking chicken and turkey.
* Trim any visible fat off of meat before cooking.
* Use herbs and spices to season rather than salt.
* Refrigerate soups, stews and gravy. Skim the fat off the surface
  before serving.
* Rinse canned vegetables before cooking.
* Be careful of cross contamination. Don’t use the same plate or
  container for raw and cooked food. Throw out anything left out
  for two hours or more.

A Word about Dairy
* Try low fat cheeses, skim or low-fat milk, and low-fat and
  non-fat yogurt.
* Use evaporated skim milk when making cream sauces.
* Cook with an egg substitute.
* Try fat-free half and half in coffee.
* Use small amounts of trans fat-free margarine.
From: The Joslin Diabetes Center at www.joslin.org

How can I “healthify” my own recipes?

The Eat Better America Kitchens test recipes every day. Many recipes
get tested more than once for the best results.

We’re passing on our secrets so that you can lighten up your family
favorites. With so many variables, it’s OK if it takes you more than
one try, too. Head for the kitchen, and try a few of these ideas soon.
Making food healthier is all about eating better!

--FOCUS ON FAT--
Start by cutting the fat in half; work down from there. Fats are
calorie heavy with 9 calories per gram, while carbohydrates and
protein have just 4 calories per gram.

* Read labels to find low-fat and fat-free options for favorites
like milk, cheese, yogurt, sour cream, half-and-half, ice cream
and whipped topping. To adjust more easily, make a gradual switch
from reduced-fat to low-fat and then on to fat-free ingredients.

* Use part-skim cheeses instead of their higher fat counterparts,
or use lesser amounts of sharper-flavored cheeses like Parmesan,
feta or gorgonzola.

* Canola, soybean and olive oils are good fats to use for stir-frying,
cooking and some baking because they have less saturated fat than
many other options.

* Egg substitutes can replace eggs at a savings of 5 grams of fat
each (1/4 cup = 1 large egg).

--COOKING--
* Choose lean and extra-lean ground meats or ground turkey breast.

* Choose loin and sirloin meats and skinless white-meat poultry.

* Trim fat from meats before cooking.

* Cut bacon or sausage amounts in half, or switch to turkey bacon,
low-fat sausages or vegetarian alternatives.

* Cut meat amounts in chilis and casseroles in half; add beans for
extra protein and fiber.

* Blend or process 1/4 to 1/3 of a soup to make it creamy instead
of adding cream or thickeners.

--BAKING--
* Replace butter with no-trans-fat vegetable oil spread. Or, replace
half with canola oil.

* Replace half the fat with applesauce. Next time, go further if you
like the results.

* Cut chocolate chips in half and use miniatures to make the flavor
go further.

* Toast nuts for fullest flavor, then use half the amount and finely
chop.

* Use cooking spray to grease pans; spray cupcake liners to release
muffins easily.


---PUNCH UP THE FLAVOR--
Fat carries flavor. When fat is reduced or removed, foods can become
bland. It’s important to increase flavorings and/or seasonings to
compensate for that lost fat.

* Use grated or shredded lemon, lime or orange peel, or squeeze fresh
juice to heighten flavor.

* Add high-flavored ingredients like Dijon mustard, balsamic vinegar,
garlic, gingerroot, chili peppers, capers, sun-dried tomatoes, olives,
hoisin sauce or other full-flavored condiments.

* Sprinkle or stir in chopped fresh herbs just before serving to
brighten flavors.

* Double or triple the amount of vanilla, and increase spices such
as cinnamon and nutmeg when baking.

--CHECK THE SODIUM--
* Buy low- or reduced-sodium instead of regular chicken broth, soy
sauce, canned foods and prepared pasta sauces.

* Rinse canned veggies and beans before using.

* Cut added salt in half or leave it out completely.

* Instead of salt, use a squeeze of fresh lemon or lime juice or
a splash of high-flavored vinegar.

--ADD FIBER--

* Double the amount of veggies and/or legumes in stir-fries,
casseroles, soups, stews and salads to help fill you up.

* Switch to whole grain pasta, rice and grains.

* Mix oatmeal or other cereal into burgers and meatballs.

* Crush high-fiber cereal such as Fiber One® to coat chicken breasts
and fish fillets or use as a topping for baked dishes like casseroles
or muffins.

* Replace half the amount of all-purpose flour with whole wheat flour
when baking.

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