Six or more servings of grain and whole-grain products and legumes each day.Diabetes is a major risk factor for heart disease and stroke. The fact is that adolescents and young adults are developing type 2 diabetes at an alarming rate. The seriousness of this situation as it relates to cardiovascular health prompted the American Heart Association and the American Diabetes Association to join forces in an effort to reverse the trend. Healthful lifestyle choices, especially appropriate diet and daily physical activity, can have a major impact on the prevention and treatment of cardiovascular disease in people with diabetes.
The American Diabetes Association and the American Heart Association want to help you make wise choices about the foods you eat. The American Heart Association has contributed to this book by developing delicious and heart-healthy recipes. These recipes are designed to be consistent with the American Diabetes Association dietary guidelines and will introduce variety into individual diabetic meal plans.
Six Simple Steps to Good Health
By following the guidelines below, you will enjoy the best of nature’s bounty and, at the same time, help prevent the cardiovascular consequences of diabetes.
1. Enjoy a wide variety of foods. Eat:
Six or more servings of grain and whole-grain products and legumes each day.
Five or more servings of vegetables and fruits each day.
Three or more servings of fat-free or low-fat milk products for most adults, two or more for children, four for teenagers and older adults, and three to four for women who are pregnant or breastfeeding.
Two servings of lean meat, poultry, seafood, or vegetable protein each day. Include at least two servings of fish, especially oily fish, each week.
2. Choose a meal plan low in saturated and trans (hydrogenated) fats. Replace most of these fats with healthful polyunsaturated and monounsaturated fats.
3. Balance your food intake with physical activity to maintain a healthful weight. To lose weight, take in fewer calories or burn more until you reach a healthful goal.
4. Limit your daily intake of dietary cholesterol to less than 300 milligrams (mg).
5. Keep your intake of sodium to less than 2,400 mg per day. (If you have coronary heart disease or congestive heart failure, your doctor may recommend lower limits.)
6. If you drink alcohol, limit yourself to one drink per day if you are a woman and two drinks per day if you are a man.
What foods should be in your healthful meal plan? These serving sizes, based on the dietary exchanges from the ADA, can help you choose appropriately.
1. Grains, Beans, and Starchy Vegetables
One serving=
1 slice of whole-wheat bread
1 1/2 cups cooked oatmeal, wheat cereal, or polenta
3/4 cup flaked cereal
1/3 cup cooked brown rice
1/2 cup cooked whole-grain pasta
1/2 cup cooked legumes or starchy vegetables, such as pinto beans
1/3 cup cooked sweet potatoes
2. Fruits and Vegetables
One serving =
1 small apple, banana, orange, or pear
1 cup cubed cantaloupe or papaya
1 1/4 cups strawberries
1 cup raw leafy greens
1/2 cup cooked or chopped vegetables or fruit
1/2 cup fruit juice or vegetable juice
3. Meat and Meat Substitutes
One serving =
1 ounce fat-free or low-fat cheese
1/2 cup fat-free or low-fat cottage cheese
1 ounce cheese
3 ounces cooked (4 ounces raw) lean meat, poultry, or seafood
1/4 cup canned tuna or salmon or 3 medium sardines (packed in water)
2 tablespoons peanut butter
1 egg, 2 egg whites, or 1/4 cup egg substitute
3 ounces soy product, such as tofu or soyburger
4. Dairy Products
One serving =
1 cup fat-free or low-fat milk
1 cup fat-free or low-fat yogurt
5. Fats
One serving =
10 peanuts
1 tablespoon sesame seeds
1 teaspoon margarine
1 teaspoon canola oil
2 tablespoons fat-free or low-fat sour cream
6. Other Carbohydrates
One serving =
1 granola bar
3 gingersnaps
5 vanilla wafers
1/3 cup low-fat frozen yogurt
1 small brownie
1/8 pumpkin pie
How to Use the Recipe Analyses
To help you with meal planning, we have carefully analyzed each recipe in this cookbook to provide useful nutrition information. If your healthcare professional has told you to restrict the amount of sodium or saturated fat in your meal plan, read the analyses and choose your recipes carefully.
Each analysis is based on one serving of the dish, unless otherwise indicated, and includes all the ingredients listed. Optional ingredients and garnishes, however, are not analyzed unless otherwise noted; neither are foods suggested as accompaniments.
We’ve made every effort to provide accurate nutrition information. Because of the many variables involved in analyzing foods, however, these values should be considered approximate.
When a recipe lists ingredient options, such as 1/2 cup fat-free or low-fat Cheddar cheese, we analyzed the first one.
Values except for fats are rounded to the nearest whole number. Fat values are rounded to the nearest gram. The values for saturated, monounsaturated, and polyunsaturated fats are rounded to the nearest 0.1 gram. These values may not add up to the total fat in the recipe, because total fat also includes other fatty substances and glycerol.
We used canola oil in our recipes, but you can use any other oil with no more than 2 grams of saturated fat per tablespoon—olive, safflower, sunflower, corn, sesame, soybean, walnut, or almond.
When selecting a stick margarine, choose one that lists liquid vegetable oil as the first ingredient. It should contain no more than 2 grams of saturated fat per tablespoon. We used corn oil stick margarine for the analysis.
Meats are analyzed as cooked and lean, with all visible fat discarded. Values for ground beef are based on meat that is 90 percent fat free.
After you brown ground beef without seasonings, you can wash away some of the fat by rinsing the beef under hot running water. Our recipes tell you to do this when it’s practical, and this is how the beef was analyzed in those cases.
If meat, poultry, or seafood is marinated and the marinade is discarded, we calculated only the amount of marinade absorbed. We calculated the total amount of the marinade used in marinated vegetables. We did the same for liquids used for basting or dipping.
The specific ingredients listed in each recipe were analyzed. For instance, we used both fat-free and low-fat cream cheese in this collection of recipes, depending on the taste and texture desired. In each case, the type listed was used for the nutrition analysis. If you prefer a different variety, use it. Of course, the fat values will change with such substitutions. Other nutrient values, such as sodium, may change as well. On the other hand, if you want to substitute reconstituted lemon juice for fresh, or white onions for yellow, the substitutions won’t change the ingredient analyses enough to matter.
When no quantity is listed for an ingredient in a recipe, that ingredient cannot be figured into the analysis. For example, we don’t list a quantity for the small amount of flour used to prepare a surface for kneading dough. Therefore, we don’t include it in the analysis.
We use the abbreviations “g” for gram and “mg” for milligram.
You can design your own weekly meal plans using the recipes in this book. To get you started, here’s a sample week from the American Diabetes Association. Keep in mind that all dishes are prepared without added salt or fats and that the dairy products used in the food preparation are fat free.
Sunday ___________________________________________________
Breakfast
1 Lemon-Lime Poppy Seed Muffin
1 1/2 cups cubed cantaloupe
1 cup fat-free milk
Morning Snack
1/2 6-ounce carton fat-free plain yogurt
1/2 cup fresh strawberries
Lunch
1 serving Chicken with Country Gravy
1/2 medium potato roasted in skin
1 whole-wheat dinner roll
1 cup mixed vegetables (no corn, peas, or pasta)
1 tablespoon light tub margarine
1/2 cup fat-free or low-fat ice cream
Dinner
1/2 recipe Chunky Vegetable and Egg Salad Sandwiches
3/4 cup Tomato Basil Bisque
1 small apple
Evening Snack
1 cup fat-free milk
2 fat-free, low-sodium crispbread crackers
Monday ___________________________________________________
Breakfast
1 serving Southwestern Breakfast Tortilla Wrap
3/4 cup mixed fresh fruit
1 cup fat-free milk
Lunch
1 serving Tex-Mex Chili Bowl
1 small apple
Afternoon Snack
1/2 cup Apricot and Apple Granola
Dinner
1/4 recipe Southwestern Pork Tenderloin Skillet
1/2 cup mashed potatoes with fat-free spray margarine
2 cups garden salad with
1 tablespoon low-fat ranch salad dressing
Evening Snack
1 cup fat-free milk
Tuesday ___________________________________________________
Breakfast
1/4 recipe Ham and Broccoli Frittata
1 cup fat-free milk
1/2 cup orange juice
Morning Snack
1 Tropical Fruit and Pudding Parfait
Lunch
3/4 cup Lentils with Brown Rice and Mushrooms, mixed with
1 1/2 ounces extra-firm light tofu
3/4 cup mixed fresh fruit topped with
1/2 tablespoon unsalted cashews
Afternoon Snack
10 unsalted dry-roasted peanuts
Dinner
1/6 recipe Slow-Cooker Swiss Steak
2 cups garden salad with
1 tablespoon balsamic vinaigrette
1 cup cubed cantaloupe
Evening Snack
1 Devil’s Food Cupcake with Cream Cheese Topping
1 cup fat-free milk
Wednesday _________________________________________________
Breakfast
1 cup French Toast Casserole with Honey-Glazed Fruit
1 cup coffee
Lunch
1/2 cup Chunky Potato Salad
3 ounces fresh cooked shrimp over
1 cup leaf lettuce, topped with
2 tablespoons avocado and
1 tablespoon fat-free or light Thousand Island dressing
1 multigrain roll
1 teaspoon light tub margarine
3/4 cup mixed fresh fruit
Afternoon Snack
6 ounces fat-free artificially sweetened vanilla-flavored yogurt
Dinner
Lamb Kebabs:
3 ounces lamb chunks
1/2 cup onion chunks
1/2 cup green bell pepper chunks
1 cup tomato chunks
1/2 cup Mediterranean Couscous with Capers
17 small grapes
Evening Snack
3 pieces Melba toast
1 cup fat-free milk
Thursday _________________________________________________
Breakfast
Café au Lait:
1 cup coffee
1/2 cup fat-free milk
2 reduced-fat crescent rolls with
1 tablespoon sugar-free jam
1/2 cup orange juice
Lunch
1/12 recipe Deep-South Shrimp Gumbo
2 ounces sliced beef tenderloin on
1 small hoagie roll with
1/4 cup canned fat-free gravy and
1/4 cup chopped lettuce and
1/4 cup chopped tomato
Dinner
3 ounces grilled catfish
1/8 recipe Red Beans and Brown Rice
3/4 cup mixed fresh fruit topped with
3 dry-roasted unsalted almonds, chopped
Evening Snack
6 ounces fat-free artificially sweetened vanilla-flavored yogurt
Friday ____________________________________________________
Breakfast
1 cup cooked oatmeal mixed with
6 dry-roasted unsalted sliced almonds and
2 tablespoons raisins
1 cup fat-free milk
Lunch
1 1/4 cups Corn and Ham Chowder
1 open-face cheese sandwich:
1 slice whole-wheat bread
1 ounce provolone cheese
2 tablespoons chopped avocado
1/4 cup chopped tomato
1/4 cup chopped lettuce
1 small apple
Afternoon Snack
1 Lemon-Lime Poppy Seed Muffin
Dinner
3 ounces cooked halibut
2/3 cup cooked brown rice with fat-free spray margarine
1 cup Farmer’s Market Veggie Salad
1 cup fat-free milk
Evening Snack
3/4 cup Chocolate-Mocha Cooler
Saturday ________________________________________________
Breakfast
1 piece Apple Crumble Coffee Cake
3/4 cup mixed fresh fruit
1 cup fat-free milk
Morning Snack
1 slice Rosemary and Dill Quick Bread
Lunch
1/4 recipe Tuna-Macaroni Casserole with Tomatoes and Chickpeas
1/2 fresh pear
4 walnut halves
Afternoon Snack
Snack mix:
1/3 cup thin pretzel sticks
5 unsalted dry-roasted peanuts
1 tablespoon raisins
Dinner
3 ounces cooked pork tenderloin
1 cup Crunchy Asian Snow Pea Salad
1/2 cup cooked corn
1 whole-wheat dinner roll
2 teaspoons light tub margarine
1 1/4 cup cubed watermelon