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special edition
Spaghetti with Zesty Bolognese
delicious food ideas
easy-portion snacks,
recipe makeover tips, carb truths
top-rated recipes
flavorful pasta,
“unfried” chicken, berry cheesecake
real-life motivation
easy fitness moves, your
questions answered,
doctor visit guide
GoodEatingGoodLiving.com
you can live
deliciously
what’s inside good eating
4 this is eating well with diabetes
6 12 snacks under 200 calories
8 make over your favorites
with diabetes! \Want to enjoy real-life food solutions that taste great?
You’ve come to the right place. Good Eating, Good Living—
brought to you by KRAFT Foods—is a free program for people
who care about diabetes. As a member, you receive:
• Delicious, easy-to-prepare recipes
• Money-saving coupons on brands you know and trust
• Tips for eating well and being active
• A monthly e-newsletter
• Online recipe videos and more
And now we’re bringing you this
booklet filled with delicious ideas
and inspiration. It’s just a taste of
what you get each month through
GoodEatingGoodLiving.com.
Dig in, and enjoy!
Not a member yet? Join FREE today at GoodEatingGoodLiving.com
Want more tips on eating well? We bring you new (delicious!) ideas in a FREE e-newsletter each month. Look for it in your inbox! Not receiving it? Sign up at GoodEatingGoodLiving.com
Think you need to give up the
foods you love to keep your
blood glucose on track?
We’ve got delicious news for
you!
this is eating well with diabetes
You don’t have to choose between nutrition and
flavor. Instead, imagine you’re on a quest to find
foods you love—that also happen to fit into your
smart-eating goals. Where to start?
call a truce with bread and pasta.
With type 2 diabetes, you don’t want to cut out
carbs completely—grains, fruits, and veggies
offer many nutrients! Just balance these foods
throughout the day. Work with your health-care
provider to find the right amount of carbs for
you. Our recipes include nutritional information
to make tracking carbs easy.
drop the “diet” mind-set.
While it’s true that people with diabetes need
to balance carbs, many of the nutritional goals
for people with diabetes are the same as for
anyone who wants to be healthy. Your aim is
a diet that’s:
• low in saturated and trans fats
• moderate in added sugars and sodium
• focused on a balanced diet, with whole grains,
fruits, vegetables, and low-fat or fat-free dairy.
Protein sources should be lean or contain
“good” fats (think fish, beans, nuts, and lean
meats); keep portions in check. (The at-a-glance
portion guide at GoodEatingGoodLiving.com
can help!) So share our recipes with friends and
family—they’re good eating for everyone!
go ahead … have a little dessert.
Sugar is just one type of carb. It’s total carb
count—not just sugars—that will have the most
impact on your blood glucose levels. It’s okay to
eat a small dish of ice cream on occasion—just
count it as part of your total carb allowance.
The trick is to make sure sugar-containing
sweet treats don’t regularly take up carbs
(and calories) that should be reserved for more
nutritious foods.
make simple changes that add up.
Most people don’t need to completely overhaul
what they’re used to eating. Small changes can
have big nutritional benefits. A few to try:
• Look for light or fat-free salad dressing,
mayonnaise, and sour cream.
• Enjoy CRYSTAL LIGHT Drink Mix or KOOL-
AID Sugar Free Low Calorie Soft Drink Mix
instead of your usual sweetened tea, lemonade,
or punch. On-the-go versions help you take your
refreshment to work, restaurants, and more—
just stir a packet into ice water or a water bottle.
Want more better-for-you snacking options? You’ll find flavorful choices—both sit-down-and-savor and on-the-go—with our featured products and snack recipes at GoodEatingGoodLiving.com
12 snacks under 200 calories Snacking is smart! It can help you get needed nutrients and spread out carbs and calories. Get a taste of these delicious ideas.
Want more tips for better-for-you eating (and living)? Don’t forget to check our Tip of the Day and Recipe of the Day on the home page of GoodEatingGoodLiving.com
Have a taste you’d like to make
better for you? Take these expert
Kraft Kitchen tips into your kitchen.
make over your
favorites
smart scrambled eggs Try egg whites or ¼ cup egg substitute
per whole egg.
super sandwiches Use whole-grain bread and KRAFT Light
Ranch Dressing or KRAFT Mayo with
Olive Oil Reduced Fat Mayonnaise in
place of full-fat mayo.
coffeehouse latte Stir a little COOL WHIP Sugar Free
Whipped Topping into a mug of hot
brewed MAXWELL HOUSE Coffee.
cheesy favorites Use KRAFT 2% Milk Shredded Cheese
or KRAFT 2% Milk Singles.
makeover: how we did it We took a favorite burger and made it over by using extra-lean ground beef, MIRACLE WHIP
Light Dressing, and KRAFT 2% Milk Singles instead of the regular products. These small changes
save you 60 calories, 10 grams of fat, and 4 grams of saturated fat per serving.
made-over cheeseburgers prep time: 10 min. | total time: 21 min. | makes 4 servings | carb choices: 1½
flavorful fruit yogurt Try plain fat-free or Greek yogurt with
fresh berries.
perfect pasta Use whole-grain or multigrain versions.
crunch you’ll love Salad bar veggies or TRISCUIT
great potatoes Try sweet potatoes in place of white
potatoes.
better-for-you burgers/
meatloaf/meatballs Use extra-lean ground beef, also
called ground sirloin (95% lean).
frozen treat Insert a wooden stick through the top of a
what you need
1 lb. extra-lean ground beef
¼ cup MIRACLE WHIP Light
Dressing, divided
4 KRAFT 2% Milk Singles
4 whole-wheat hamburger
buns, toasted
4 lettuce leaves
1 tomato, cut into 4 slices
make it
MIX meat and 2 Tbsp. dressing; shape into 4
(½-inch-thick) patties.
COOK on nonstick skillet sprayed with cooking spray
on medium heat 5 min. on each side or until
done (160°F). Top with 2% Milk Singles; cook 1 min.
or until melted.
SERVE, topped with remaining dressing, on buns with
lettuce and tomatoes.
crackers make a great substitute for
chips served with dip.
JELL-O Sugar Free Mousse Temptation.
Freeze and enjoy! NUTRITION (per serving): 360 calories, 13g total fat, 5g saturated fat, 90mg
Want more fitness inspiration? We go beyond food to bring you easy ways to get moving. Check out our Calorie Burn Calculator and fitness articles at GoodEatingGoodLiving.com 11 10
on the move
Spending time in a gym isn’t the only way to give your
body a boost! Every move you make, every day, adds up.
it’s time to redefine exercise How will you choose to move today? Here are
five easy ways to think about exercise.
put one foot in front of the other.
Walking is low-impact and easy to do—on your
lunch break, after dinner, on vacation. Try to
take more steps tomorrow than you did today,
or walk for more minutes.
have fun with friends and family.
Walking a dog, biking with your spouse, and
playing tennis with a pal are great cardio moves.
give stress the boot.
All kinds of exercise can ease tension, but some
have de-stressing at their core, including Pilates,
yoga, and tai chi. You can also try an activity that
makes you focus on the here-and-now (and not
on your to-do list), such as dancing.
shape up your home.
Regular chores—from sprucing up the house to
weeding the garden—burn calories, too. So do
home-improvement projects like painting.
take care of the Earth.
Walk to the drugstore instead of driving. Use
old-fashioned pruners instead of an electric
hedge trimmer to shape your shrubs. These
kind of activities are good for the planet—and
your body, too.
Whatever you choose to do, toast your efforts
with your favorite flavor of CRYSTAL LIGHT
Pure Fitness On the Go Drink Mix—a naturally
sweetened, low-calorie fitness drink with
electrolytes to aid hydration.* Then take a
moment to celebrate how good you feel!
*When you consume one packet during light physical activity.
results, diet, activity, and medication. Also note to music, or call a friend to talk. once they are received. Next appointment scheduled for:
12
featured recipes
14 Want more ways to wake up your breakfast? You can find delicious ideas—from brunch bakes for entertaining to quick-prep smoothies—at GoodEatingGoodLiving.com 15
what you need
¼ cup cholesterol-free egg
make it
Cook egg product in skillet sprayed with cooking
what you need
2 Tbsp. margarine, divided
make it
product spray on medium heat 3 min. or until set, stirring 3 Granny Smith apples 1 English muffin, split, occasionally. (1 lb), thinly sliced toasted ½ cup KRAFT 2% Milk 1 KRAFT 2% Milk Sharp FILL muffin halves with egg, Singles and bacon. Shredded Cheddar Cheddar Singles Cheese 1 slice OSCAR MAYER 1 oz. PHILADELPHIA Turkey Bacon, cooked, Neufchâtel Cheese, cut crosswise in half softened
½ cup fat-free milk
½ cup flour
¾ cup cholesterol-free egg
product
¼ cup SPLENDA® No Calorie
Sweetener, Granulated,
divided
1⁄8 tsp. salt
½ tsp. ground cinnamon
grab-and-go breakfast sandwich
To Cure Diabetes Click Here prep time: 5 min. | total time: 10 min. | makes 1 serving | carb choices: 2
16 Want more tasty (yet smart) appetizer options—from dips to deviled eggs? Before guests visit, go to GoodEatingGoodLiving.com 17
cheesy spinach and artichoke dip
To Cure Diabetes Naturally
Click Here prep time: 10 min. | total time: 30 min. | makes 22 servings | carb choices: 0
cheesy BBQ chicken triscuits prep time: 10 min. | total time: 15 min. | makes 8 servings | carb choices: ½
what you need make it what you need make it
1 can (14 oz.) artichoke HEAT oven to 350°F. 2 oz. (¼ of 8-oz. pkg) KRAFT HEAT oven to 350ºF.
hearts, drained, finely 2% Milk Cheddar Cheese chopped MIX ingredients; spoon into 9-inch quiche dish 1 cooked small boneless CUT cheese into 8 slices; cut each slice crosswise
1 pkg (10 oz.) frozen or pie plate. skinless chicken breast half in half. Combine chicken and sauce.
chopped spinach, thawed, (¼ lb), cut into 16 thin slices well drained BAkE 20 min. or until heated through. ¼ cup BULL’S-EYE Original PLACE crackers in single layer on baking sheet.
¾ cup KRAFT Grated Parmesan Barbecue Sauce Top with chicken and cheese.
Cheese sERVE with TRISCUIT Reduced Fat Crackers 16 TRISCUIT Crackers
¾ cup
KRAFT Light Mayo
Reduced Fat Mayonnaise
and assorted cut-up fresh vegetables. 1 green onion, sliced BAkE 4 to 5 min. or until cheese is melted.
22 Want more family favorites made better for you? Try our made-over recipes and submit your own recipe for makeover consideration at GoodEatingGoodLiving.com 23
simple southern-style “unfried” chicken
To Cure Diabetes Click Here prep time: 15 min. | total time: 1 hr 30 min. | makes 6 servings | carb choices: 1
beef and vegetable stir-fry prep time: 10 min. | total time: 25 min. | makes 4 servings | carb choices: 3
what you need
1 broiler-fryer chicken (3 ¼ lb),
cut up
½ cup KRAFT Light Ranch Dressing
1 pkt SHAKE ‘N BAKE
Extra Crispy Seasoned
Coating Mix
make it
REMoVE skin from all chicken pieces except wings.
Place chicken in large resealable plastic bag. Add
dressing. Seal bag; turn to evenly coat chicken with
dressing. Refrigerate 30 min. to marinate.
HEAT oven to 400°F. Place coating mix in pie plate
or shallow dish. Dip chicken in coating mix, turning
each piece over to evenly coat both sides. Place
in single layer on baking sheet. Sprinkle with any
remaining coating mix. Discard bag and marinade.
BAkE 40 to 45 min. or until chicken is cooked
through (165°F).
what you need
2 cups instant brown rice, uncooked
¼ cup lite soy sauce
2 Tbsp. KRAFT Light CATALINA
Dressing
¾ tsp. ground ginger
1 lb. beef flank steak, cut into
thin strips
2 tsp. cornstarch
1 pkg. (16 oz.) frozen stir-fry
vegetables, thawed and
drained
¼ cup PLANTERS Dry Roasted
Peanuts
make it
Cook rice as directed on package. Meanwhile,
mix soy sauce, dressing and ginger until well
blended; set aside. Toss meat with cornstarch.
sPRAY large nonstick skillet with cooking spray;
heat on medium-high heat. Add meat mixture;
cook and stir 3 min. or until meat is cooked through.
Add vegetables and soy sauce mixture; cook and
stir 3 min. or until sauce is thickened and vegetables
22 Want more family favorites made better for you? Try our made-over recipes and submit your own recipe for makeover consideration at GoodEatingGoodLiving.com 23
KRAFT makes good eating even easier by bringing you great money-saving coupons each month in your e-newsletter. Not a member yet? Sign up FREE at GoodEatingGoodLiving.com 29 28
smart choices made easy Good eating with diabetes doesn’t require special “diabetic” foods. Welcome to a world of choices from familiar brands!