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 

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

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

Substitution Chart for Vegetarians: Meat-free Ingredient Substitute

Gelatin--> Agar-agar (sea vegetable powder or flakes),
arrowroot (starchy powder from tropical tuber), ground
nuts and seeds, gums (guar gum is from an East Indian
seed, xanthan gum is from corn), kudzu (starchy powder
from tropical tuber).

Meat--> Beans, cheese, seitan (wheat meat), tempeh
(cultured soy food), textured vegetable protein (TVP),
tofu.

Meat, chicken or seafood stock--> Apple, cranberry,
orange or pomegranate juice, beer, Dr. Bronner's mineral
tonic, garlic broth, miso (fermented soybean paste) diluted
with water, sherry, vegetable bouillon cubes, vegetable
stock, water in which beans, pasta or vegetables have been
cooked, wine.

Seasoned or smoked meats--> For sausage, substitute crumbled
tofu seasoned with fennel, parsley and garlic. For smoked
meats, substitute canned chipotle chilies, oven-roasted
vegetables, toasted nuts, smoked tofu or smoked cheeses.



Vegan
Ingredient    Substitute
Buttermilk--> Clabbered soymilk (to clabber, mix 2 tsp
lemon juice or white vinegar per cup of soymilk).

Cheese--> Soy- and nut-based cheeses.

Cottage cheese/ricotta--> Crumbled tofu.

Eggs--> Crumbled or pureed tofu.

Mayonnaise--> Tofu mayonnaise.

Milk--> Nut milk, rice milk, soymilk.



Low fat
Ingredient    Substitute
Creamed soups and sauces--> Arrowroot (starchy powder
from tropical tuber), kudzu. Use roasted, pureed vegetables
as a base, then finish the soup or sauce with nonfat strained
yogurt.

Oil in baked goods--> Applesauce, pureed bananas, pureed
stewed prunes.

Oil for sautéing--> Apple juice, sherry, vegetable stock,
wine.

Salad dressing--> Citrus juice or cider vinegar thickened
with pureed roasted red peppers, carrots, onions or garlic.

Sour cream--> Strained nonfat yogurt.

White sauce--> Pureed white beans.



Yeast-Free
Ingredient    Substitute
Bread--> Baking soda breads (quick breads), flatbreads,
muffins, sprouted breads.

Salad dressing (wine-or vinegar-based)--> Puree citrus
juice and avocado, Puree citrus juice and oil,
Mix peeled, cubed fruit such as mango, oranges and papaya
into green salads

Vinegar--> Cranberry or pomegranate juice, lemon or lime juice,
mango powder (amchoor), tamarind paste or pulp, vitamin C powder
(ascorbic acid).

White sugar--> Bananas, barley malt, brown rice syrup, date sugar, dried fruits, fruit juices, maple syrup.



Allergy
Ingredient    Substitute
Butter--> Clarified butter (milk solids have been removed),
olive oil, sesame oil.
Chocolate--> Carob.

Cow's milk--> Almond, goat, rice and soymilk.

Cow's milk cheese--> Cheeses made from soy, nuts, goat or
sheep milk.

Eggs--> Egg Replacer; liquid lecithin with 2 tsp guar gum;
baking soda plus pureed fruit or vegetables; and flax seeds
pureed with water.

Peanuts--> Almonds.

Wheat flour (for baking)--> Barley, buckwheat, corn, kamut,
oats, rice, rye, spelt.

Wheat pasta--> Corn, kamut and spelt pasta, rice noodles.



Ethnic
Origin    Ingredient    Substitute
Americas~~~
Cactus pads (nopales)--> Green beans, okra.

Chayote squash--> Yellow or green pattypan squash or
zucchini.

Masa flour--> Mix corn flour with lime juice.

Poblano or Anaheim chilies--> Minced jalapeno chili and
green bell pepper.

Posole (dried hominy)--> Canned white hominy.


Asian~~~
Bok choy (Chinese white cabbage)--> Beet greens, kale and
Swiss chard

Chinese cooking wine--> Dry sherry.

Chinese five-spice powder--> Anise seed or star anise,
fennel seed, cinnamon, black peppercorns and whole cloves.
(If you have a mortar and pestle or electric spice grinder,
use whole spices, otherwise use ground dry spices.).
   
Galangal (Thai ginger)--> Fresh ginger.

Lemon grass--> Lemon zest.

Lotus root--> Jicama or water chestnuts.

Mirin (Japanese rice wine)--> Sweet white wine.

Nam pla (Thai fish sauce)--> Soy sauce and lime juice.

Rice wine vinegar--> Cider vinegar, white wine vinegar.

Sesame oil--> 1 Tbsp sesame seeds fried in 1/2 cup vegetable
oil.

Thai basil--> Italian basil.

Water chestnuts--> Jicama.


Indian~~~
Atta (chapati flour)--> 1/2 cup all-purpose unbleached
flour plus 1/2 cup sifted whole wheat flour.

Chana dal--> Split yellow peas.

Curry powder--> Mix together to taste ground ginger, cumin, coriander, fenugreek, turmeric and fennel.

Garam masala (mixed spices)--> 1 tsp. cardamom seeds,
1 Tbs. cumin seed, 1 Tbs. coriander seed, 2 tsp. black
peppercorns, 1 tsp. cinnamon, 1 tsp. cloves, 1 tsp
nutmeg. (If you have a mortar and pestle or electric
spice grinder, use whole spices, or mix together ground
dry spices.)

Jaggery (coarse palm sugar)--> Date sugar or brown sugar.

Toor dal, urad dal, mung dal--> Red lentils.



Mediterranean~~~
Broccoli rabe (rapini)--> Broccoli plus arugula or
dandelion greens.
   
Cannellini beans--> Great Northern beans, navy beans,
red kidney beans.

Fava beans, dried--> Butter beans.

Fava beans, fresh--> Fresh or frozen lima beans.

Fennel--> Celery plus some fennel or anise seeds.

Parmesan cheese--> Any hard, aged grating cheese such as Asiago or Romano or aged Monterey jack.

Pine nuts--> Walnuts or a mixture of walnuts and almonds.


Alcohol-Free
Ingredient    Substitute
Red wine--> Pomegranate juice; 1/2 cup water plus
2 tsp balsamic vinegar.

White wine--> Apple, carrot or bell pepper juice,
vegetable stock.

Wine or beer--> Non-alcoholic wine or beer.


This is based on an article by Gigia Kolouch. She
specializes in creating and cooking vegetarian fare,
especially low-cholesterol and allergy-free foods.
She is based in Denver, Colorado.

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

Eating Right With Diabetes Use Meal Planning to Boost Your Enjoyment of a Variety of Foods

If you’ve recently been diagnosed with diabetes, you may wonder what
food choices you should make. You will be happy to know that many foods
can fit into a diabetes meal plan. This is especially important with
the approaching holiday season. It is important to choose more healthful options like fruits, vegetables, whole grains, non-fat dairy products,
beans, and lean meats when planning your meals and snacks each day.
There is no one perfect food or particular food to avoid.
Divide Portions and “Rate Your Plate”

When planning your meals, it may be helpful to “Rate Your Plate” as the American Diabetes Association states. A quick way to be sure you are
consuming a variety of healthful foods is to draw an imaginary line
through the center of your plate. Then draw a line to divide one of
those sections into two. About one-fourth of your plate should be
filled with grains or more starchy foods such as brown rice, pasta,
or peas. One-fourth of your plate should also be filled with protein,
such as lean meat, fish, poultry, or tofu. The last half of your plate
should be filled with non-starchy vegetables like broccoli, carrots,
salad or green beans. It is important for someone managing diabetes
to consume regular meals along with snacks between those meals to
help control blood glucose levels.


Counting Your “C”s
How many carbohydrates should these meals and snacks be comprised of?
The recommended amount of carbohydrates at meals and snacks depends on
your calorie and activity levels, and on any diabetes medications you
might be taking. For example, a dinner might include 45 to 60 grams of carbohydrate, while a snack may contain 15 to 30 grams. To know how
many carbohydrates you can have at each meal, visit Diabetes Control
for Life (tm) where you will find helpful meal plans and recipes tailored
to your needs. The tools on this site are a great way to get "In Control"
as a beginner or to spice up things as a veteran! Eat right today with
helpful meal plans and recipes tailored to your needs.

From:
http://diabetescontrolforlife.com/articles/Healthy-Eating-Eating-Right-With-Diabetes-1001401

Slow Cooker Armenian Apricot Soup - 2 pts, 46g Carbs, 15g Fiber

Serving Size : 5 Preparation Time :0:00

Categories : LowCal (Less than 300 cals) LowerCarbs

LowFat (Less than 5%) Veggie

Amount Measure Ingredient -- Preparation Method

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

1 cup dried lentils

6 cups water

1 onion -- chopped

2 carrots -- diced

1 teaspoon ground cumin

1 cup dried apricots

Salt and freshly-ground black pepper -- to taste

1/2 cup Greek-style yogurt -- or sour cream, for garnish (I used fat-free)

1 tablespoon chopped fresh mint -- for garnish

Wash the lentils thoroughly, being sure to remove any small stone or dirt, and place them, along with the water, in the slow cooker insert. Add the onion, carrots, cumin and apricots.

Cover and cook on LOW for 3 to 4 hours, or until the vegetables are tender. Add salt and pepper to taste.

If you wish, you can puree some or all of the soup, or leave it just as it is. In any case, garnish it with a dollop of the yogurt and a sprinkling of the mint.

Serves 4 to 6.

AuthorNote: All right, Armenia can't really be considered "Middle Eat", but it is part of the botanically very important Trans-Caucasus region that begins in Iran. Botanically important because nearly all of our favorite stone fruits (cherries, peaches, apricots, etc.) had their beginnings in this region. This unusual soup combines the apricots of the region with lentils and vegetables. There are many variations and many ingredient possibilities, including bell peppers, tomatoes, mint, allspice, cinnamon and paprika. In some versions, the lentils and vegetables are left whole; in others they are pureed. Vary the soup to suit your taste.

Cuisine: "MidEastern"

Source: "The Gourmet Vegetarian Slow Cooker: Simple and Sophisticated Meals from Around the World by Lynn Alley, 2010"

Per Serving (excluding unknown items): 230 Calories; 1g Fat (2.5% calories from fat); 14g Protein; 46g Carbohydrate; 15g Dietary Fiber; 3mg Cholesterol; 44mg Sodium

Exchanges: 1 1/2 Grain(Starch) ; 1 Lean Meat; 1 Vegetable; 1 Fruit; 0 Fat; 1/2 Other Carbohydrates.

NOTES : Time: LOW for 3 to 4 hours

Salmon Salad – 2.3g Carbs, 1g Fiber

Serve this as part of an impressive salad platter, or rolled into
a gluten free wrap.

1 lb Salmon Fillets
2 Tbsp low fat mayonnaise
1 Tbsp Nonfat Plain Yogurt
1 tsp lemon juice
1 Tbsp Capers, optional
1 tsp dry dill weed OR 1 Tbsp fresh dill, chopped
1 tsp dry tarragon OR 1 Tbsp fresh tarragon, chopped
1/2 tsp black pepper
4 large lettuce leaves

Cook salmon fillets until just cooked (poach, grill, or broil) and
cool to room temperature. Mix remaining ingredients (except lettuce
leaves) in a large bowl. Flake salmon and stir into mixture. Serve
over lettuce leaves.

Servings: 4
Nutrition per Serving: 211 Calories, 13g Fat, 56.5mg Cholesterol,
190mg Sodium, 19.6g Protein, 2.3g Carbs, <1g Fiber, 46mg Calcium,
1mg Iron

Tips: Great served with other veggies like such as sliced tomatoes
or roasted peppers. To make sure there are no bones in the salmon,
run your hand across the top of the salmon to feel for bones, and
use needlenosed pliers to pull out any you find.

From: Gluten Free, Hassle Free: A Simple, Sane, Dietitian Approved 

Program for Eating for Eating Your Way Back to Health by Marlisa 

Brown, MS, RD, CDE, CDN 

Cauliflower Cocktail - 20g Carbs, 6g Fiber

I love horseradish and always keep a jar of prepared horseradish in
my fridge. This recipe could not be more simple or healthy for that
matter, as it only contains three basic ingredients. My husband
turned me onto this crunchy treat, which his family called a poor
man's shrimp cocktail', and it works beautifully as either an
appetizer or a snack. Plus, as a vegan I prefer to much on fiber
rich cholesterol free, cauliflower and leave the shrimp to the ocean.

Serves: 4

1/2 cup ketchup
2 Tbsp prepared horseradish or 4 Tbsp freshly grated
1 large head cauliflower, cut into florets

1. In a small bowl, stir together the ketchup and horseradish.

2. Place bowl in the center of a large plate or platter. Place
cauliflower florets around bowl and serve.

Note: if you like your cocktail sauce spicy, add some additional
prepared horseradish or a few drops of hot sauce as desired.

Serves: 4
Nutrition per Serving:
85 Calories, 0g Total Fat, 0g Saturated Fat, 0g Monounsaturated Fat,
0mg Cholesterol, 421mg Sodium, 20g Carbs, 6g Fiber, 5g Protein

From: Today's Diet & Nutrition

Country Chicken Stew -17g Carb, 3g Fiber, 6g Sugar

Servings: 4

4 oz sliced mushrooms
8 oz frozen mixed pepper stir-fry
1 stalk celery, thinly sliced
1 medium yellow squash, diced
1/4 tsp dried thyme leaves
1 (10-3/4oz) can 98% fat-free reduced-sodium cream of chicken soup
9 oz frozen cooked diced chicken breast meat
1/2 cup frozen green peas
1/4 tsp salt

Place a medium saucepot over medium high heat until
hot. Coat skillet with cooking spray and add mushrooms,
pepper stir-fry, celery, squash and thyme.

Cook 3 minutes and add soup. Bring just to a boil,
reduce heat, cover tightly, and simmer 30 minutes,
stirring occasionally.

Stir in remaining ingredients and cook
5 minutes longer to heat thoroughly.

Servings: 4
Serving Size: 1 1/4 cups
Nutrition per Serving:
208 Calories, 4g Fat, 60mg Cholesterol, 529mg Sodium,
17g Carbohydrate, 3g Dietary Fiber, 6g Sugars, 24g Protein

Diabetic Exchanges: 3 Very Lean Meat, 1 Vegetable, 1 Carbohydrate

From: Quick and Easy Low-Carb Cooking by Nancy Hughes

Louisiana Chicken and Vegetables - 20g Carbs, 3g Fiber, 5g Sugar

Take a colorful break from rice, potatoes, and pasta—use corn
instead. It is a whole grain and provides texture, fiber, and
great taste, too!

Serves: 4
Serving Size: 3 ounces chicken and 1/2 cup vegetables per serving

4 boneless, skinless chicken breast halves (about 4oz each), all
visible fat discarded
2 tsp salt-free Cajun or Creole seasoning blend
1/2 tsp dried thyme, crumbled
1/2 tsp salt, divided use
1 Tbsp canola or corn oil, divided use
1 1/2 cups frozen whole-kernel corn, thawed and patted dry
1 cup chopped red bell pepper
1/2 cup carrot in matchstick-size pieces
1/2 cup chopped onion (yellow preferred)
1/4 cup water
1/4 tsp black pepper (coarsely ground preferred)
Red hot-pepper sauce to taste (optional)

Sprinkle the chicken on both sides with the seasoning blend, thyme,
and 1/4 teaspoon salt.

In a large nonstick skillet, heat 1 teaspoon oil over medium-high
heat, swirling to coat the bottom. Cook the chicken for 3 to 5 minutes
on each side, or until no longer pink in the center. Transfer to a
serving platter and cover to keep warm.

Add the remaining 2 teaspoons oil to the skillet, swirling to coat
the bottom. Cook the corn, bell pepper, carrot, and onion for 4 to
6 minutes, or until beginning to brown on the edges, stirring
frequently. Remove from the heat.

Stir in the water, black pepper, and remaining 1/4 teaspoon salt.
Spoon around the chicken. Serve with the hot-pepper sauce.

Cook's Tip:
If salt-free Cajun or Creole seasoning blend is hard to find, you
can make your own in a jiffy. Just combine the following in a
small bowl: 1 1/2 teaspoons each chili powder, ground cumin, garlic
powder, onion powder, paprika, and black pepper. For a hotter
mixture, stir in up to 3/8 teaspoon cayenne. Use 2 teaspoons of
the blend for this recipe and store the rest in an airtight jar
to season a wide variety of food, such as baked fries (white or
sweet potatoes), other vegetables, or seafood, including catfish
and shrimp. You may want to turn on your exhaust fan when using
this and other blackening seasonings over medium-high or high heat.

Serves: 4
Serving Size: 3 ounces chicken and 1/2 cup vegetables per serving
Nutrition per Serving:
243 Calories, 5.5g Total Fat, 0.5g Saturated Fat, 0g Trans Fat,
1.5g Polyunsaturated Fat, 2.5g Monounsaturated Fat, 66mg Cholesterol,
381mg Sodium, 20g Carbs, 3g Fiber, 5g Sugars, 29g Protein

Dietary Exchanges: 1 starch, 1 vegetable, 3 lean meat


From: The American Heart Association' s Face the Fats campaign
Recipe copyright 2009 by the American Heart Association

Salsa-Roasted Salmon - 4g Carbs, 1g Fiber

Fire up the food processor, add a few simple ingredients, and you've
got a vibrant-tasting salsa in minutes. Other fish and even chicken
or turkey could stand in for the salmon—adjust the roasting time
accordingly.

Nutrition Profile - -
Diabetes appropriate | Low calorie | Low carbohydrate | Low saturated fat
| Low sodium | Heart healthy | Healthy weight | High potassium

Active Time: 10 minutes
Total Time: 25 minutes
Servings: 2

1 medium plum tomato, roughly chopped
1/2 small onion, roughly chopped
1 clove garlic, peeled and quartered
1 small jalapeno pepper, seeded and roughly chopped
1 tsp cider vinegar
1/2 tsp chili powder
1/4 tsp ground cumin
1/4 tsp salt
2 or 3 dashes hot sauce
8 oz center-cut salmon fillet, skinned (see Tip) and cut into 2 portions

1. Preheat oven to 400 degrees F.

2. Place tomato, onion, garlic, jalapeno, vinegar, chili powder, cumin,
salt and hot sauce to taste in a food processor; process until finely
chopped and uniform.

3. Place salmon in a medium roasting pan; spoon the salsa on top. Roast
until the salmon is just cooked through, 12 to 15 minutes.

* Make Ahead Tip:
The salsa (Step 2) will keep, covered, in the refrigerator for up
to 1 day.

* Tip:
To skin a salmon fillet: Place a fish fillet on a clean cutting board,
skin side down. Starting at the tail end, slip the blade of a long,
sharp knife between the fish flesh and the skin, holding the skin down
firmly with your other hand. Gently push the blade along at a 30 degree
angle, separating the fillet from the skin without cutting through either.

Servings: 2
Nutrition per Serving:
229 Calories, 13g Fat, 3g Sat, 4g Mono, 67mg Cholesterol, 23g Protein,
4g Carbs, 1g Fiber, 376mg Sodium, 548mg Potassium

Nutrition Bonus: Selenium (60% daily value), Vitamin C (20% dv),
Potassium (16% dv), Vitamin A (15% dv)

Exchanges: 1 vegetable, 3 1/2 lean meat

From: Eating Well - December 2005/January 2006, Eating Well Serves Two

Crisp Cucumber Pickle Diabetic Pickle - 9.5g Carbs per half pint

6 firm cucumbers

1 1/2 Tbsp liquid sweetener

2 cup white vinegar

1/4 cup salt

1/4 cup water

2 Tbsp mixed pickling spice

Wash and dry cucumbers; cut into strips to fit half-pint jars. Place

in large bowl; sprinkle with salt and let stand overnight. Rinse and

drain well several times.

Combine sweetener, water and vinegar in a large kettle; bring to a

boil. Add pickling spice tied in a cheesecloth bag. Add cucumbers.

Reduce heat; simmer 15 minutes. Pack cucumbers into hot sterilized

half-pint jars. Heat liquid again to boiling; pour over pickles in

hot jars. Seal at once.

Process for 10 minutes in simmering water to cover jars.

Makes 6 half-pints

Each jar contains:

34 Calories, 1.5g Protein, Trace of Fat, 9.5g Carbs

Servings need not be calculated as exchanges.

Grilled Veal Chops With Warm Tomato-Olive Vinaigrette

4 veal rib chops, 8 ozd. each

5 tablespoons extra-virgin olive oil, divided

1 large garlic clove, minced

1 1/2 cups diced seeded plum tomatoes

1/2 cup coarsely chopped pitted Kalamata olives

1/2 cup thinly sliced fresh basil

1 tablespoon red wine vinegar

Prepare barbecue (medium-high heat). Rub veal chops with 1 tablespoon oil; sprinkle with salt and pepper. Grill veal to desired doneness, about 4 minutes per side for medium.

Meanwhile, combine 4 tablespoons oil and garlic in small saucepan. Set on edge of grill or over medium heat on stove top and heat oil until garlic is fragrant, about 1 minute. Mix in tomatoes, olives, basil, and vinegar. Stir vinaigrette until heated through, about 2 minutes. Season with salt and pepper; serve with chops.

Makes 4 servings.

Calories 151, Fat 17 g, Carbs 0.5 g, Sodium trace, Fiber trace.

Cherry Almond Bars - 18g Carbs, 1g Fiber From: "Great Healthy Food - Diabetes" by Azmina Govindji

Yield: 16 bars

2 cups all-purpose flour

2 tsp baking powder

2/3 cup reduced-fat margarine

2 Tbsp granulated sugar

2/3 cup ground almonds

1/3 cup PLUS 2 Tbsp candied cherries, finely chopped

1 large egg, beaten

3/4 cup skim milk

Preheat the oven to 325 degrees F. Lightly grease

and line a jelly-roll pan with parchment paper.

Sift the flour and baking powder. In a large bowl,

cream the margarine and sugar until light and fluffy.

Stir in the ground almonds and cherries.

Mix the beaten egg with the milk and almond extract,

and gradually beat into the creamed margarine and

sugar, adding a little of the flour mixture if there

is any sign of curdling.

Beat in the rest of the flour mixture, turn into the

prepared pan and bake for about 35 minutes or until

a skewer inserted in the center comes out clean.

Remove the lining paper, allow to cool on a wire rack and when

completely cool, cut into bars or squares before serving.

Yield: 16 bars

Serving Size: 1 bar

Nutrition per Serving:

130 Calories, 5g Fat, 14mg Cholesterol, 

18g Carbs, 1g Fiber, 3g Protein, 106mg Sodium

Diabetic Exchanges: 1 Starch, 1 Fat

Fruit Scones - 14g Carbs, 1g Fiber From: "Great Healthy Food - Diabetes" by Azmina Govindji

Yield: Makes 18

Serving Size: 1 scone 

1 cup all-purpose white flour

1 cup whole wheat flour

2 1/4 tsp baking powder

Pinch of salt

1/4 cup soft margarine (at room temperature)

2 Tbsp granulated sugar

1/3 cup raisins

2/3 cup skim milk (keep 2 tsp aside for brushing

the tops of the scones before baking)

Preheat the oven to 425 degrees F. Sift the flours into

a bowl with the baking powder and salt, tipping any

leftover bran into the sifted mixture.

Lightly rub in the margarine with your fingertips until

the mixture has the consistency of fine bread crumbs.

Mix in the sugar and raisins (the same quantities of

dried mixed peel can be used instead) and add the milk

a little at a time, mixing well until a soft dough is formed.

Turn out onto a lightly floured board and roll out to

a thickness of 3/4 inch. Using a 1-1/2-inch pastry

cutter, cut out the scones, re-rolling the leftover

dough as necessary until you have used it all.

Place the scones on a lightly greased baking sheet, brush

the tops with a little skim milk to glaze, and bake near

the top of the oven for 15 - 20 minutes until golden.

Cool on a wire rack until the scones are just warm, then serve.

Yield: Makes 18

Serving Size: 1 scone 

Nutrition per Serving:

78 Calories, 2g Fat, 0mg Cholesterol, 2g Protein, 

14g Carbs, 1g Fiber, 157mg Sodium

Diabetic Exchanges: 1 Starch, 1/2 Fat

Seared Caribbean Scallops with Black Bean Salsa - 23g Carbs, 5g Fiber

From: www.prevention. com Sugar-Busting DTOUR Dinners 

Send your taste buds to the exotic Caribbean islands. Fresh mango, 

cilantro, lime, and a touch of jalapeno combine with succulent 

scallops and fiber-rich black beans for a full-flavored DTOUR favorite. 

SERVES: 4

Serving: 1/4 recipe

PREP: 20 min

COOK: 25 min

TOTAL: 45 min

1 tsp Caribbean jerk seasoning

12 sea scallops (1 oz each), preferably dry caught

2 Tbsp canola oil

1 can (14 1/2oz) no-salt-added black beans, rinsed and drained

1 medium tomato, chopped

3/4 cup chopped red bell pepper (about 1 medium)

1/2 medium red onion, finely chopped

1 small jalapeno pepper, finely chopped (wear plastic gloves when handling)

1 cup cubed mango

1/4 tsp ground cumin

1 Tbsp chopped cilantro

2 Tbsp lime juice

4 lime wedges

1/8 tsp salt

Freshly ground black pepper

1. Place the scallops on a work surface. Pat dry. Dust with the jerk 

seasoning and toss to coat evenly. Set aside.

2. In a medium bowl, combine the beans, tomato, bell pepper, onion, 

jalapeno pepper, mango, cumin, cilantro, lime juice, 1 Tbsp of the 

canola oil, and salt and pepper to taste. Mix well to combine. Let 

stand to blend flavors.

3. Meanwhile, heat a skillet over medium-high heat. Add the remaining 

1 Tbsp of canola oil and heat for 1 minute. Add the scallops to the 

skillet. Cook for 1 to 2 minutes on each side, 2 to 4 minutes total, 

until well browned all over and opaque in the center. Remove to a plate.

4. Spoon the salsa onto 4 dinner plates. Top with the scallops. Place 

a lime wedge on each plate.

Serves: 4

Nutrition per Serving: 

222 Calories, 58mg Calcium, 23g Carbs, 5g Fiber, 

Omega-3(g):0. 75

Vitamin D(IU):0

Vegetable Thyme Patties - 1 pt, 7g Carbohydrate; 1g Dietary Fiber

Serving Size : 20 Preparation Time :0:00

Categories : LowCal (Less than 300 calories LowFat (Less than 10%)

Amount Measure Ingredient -- Preparation Method

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

1 cup Yukon Gold potatoes -- peeled and grated

1 cup sweet potato -- peeled and grated

1 cup grated carrot

1/2 cup finely chopped onion

1 cup finely chopped fresh kale -- chard, arugula, or spinach

1/2 cup whole wheat flour

1 Tbsp minced fresh sage leaves

1 Tbsp minced fresh thyme leaves

1 tsp minced fresh savory leaves

2 garlic cloves -- minced

1 small fresh red chile pepper -- or green chile pepper, seeded, and minced

1 large egg -- lightly beaten or 1/4 cup egg substitute

1 tsp salt

1/4 tsp ground black pepper

vegetable oil -- or spray

Combine and mix all ingredients. Form 1/4 cup mixture into a 3 inch patty. Place on a large baking sheet. Repeat. Refrigerate for 1 hour. 

Heat a small amount of oil over medium heat. Cook vegetable patties about 5 minutes per side or until golden. 

Makes about 20 patties

Description:

"1 pt"

Source:

"Virginia Culinary Thymes, Virginia Tech"

S(Formatted by Chupa Babi):

"April 2009"

Yield:

"20 patties"

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

Per Serving (excluding unknown items): 35 Calories; trace Fat (9.3% calories from fat); 1g Protein; 7g Carbohydrate; 1g Dietary Fiber; 11mg Cholesterol; 116mg Sodium. Exchanges: 1/2 Grain(Starch) ; 0 Lean Meat; 1/2 Vegetable; 0 Fat.

* Exported from MasterCook *