forPeoplewithDiabetesandTheirFamilies

March 2011
CS115685
NDEP-51
TheU.S.DepartmentofHealthand
HumanServicesNationalDiabetes
EducationProgramisjointlysponsored
bytheNationalInstitutesofHealthandthe
CentersforDiseaseControlandPrevention
withthesupportofmorethan200partner
organizations. 2

RecipeBooklet
What is diabetes?
Diabetesmeansthatyour
bloodglucose(bloodsugar)
istoohigh.Glucosecomes
fromthefoodweeat.An
organcalledthepancreas
(PAN-kree-as)makesinsulin
(IN-suh-lin).Insulinhelps
glucosegetfromyourblood
intoyourcells.Cellstake
theglucoseandturnitinto
energy.
Whenyouhavediabetes,
yourbodyhasaproblem
makingorproperlyusing
insulin.Asaresult,glucose
buildsupinyourbloodand
cannotgetintoyourcells.If
thebloodglucosestaystoo
high,itcandamageyour
body.
What are the symptoms of
diabetes?
Commonsymptomsof
diabetesinclude:
Having to urinate often.
Being very thirsty.
Feeling very hungry or tired.
Losing weight without trying.
But many people with
diabeteshavenosymptoms
atall.
Why should I be concerned
about diabetes?
Diabetesisaveryserious
disease.Donotbemisledby
phrasesthatsuggestdiabetes
isnotaseriousdisease,
suchasatouchofsugar,
borderlinediabetes,ormy
bloodglucoseisalittlebit
high.
Diabetescanleadtoother
serioushealthproblems.
Whenhighlevelsof
glucoseinthebloodarenot
controlled,theycanslowly
damageyoureyes,heart,
kidneys,nerves,andfeet.
What are the types of
diabetes?
Therearethreemaintypesof
diabetes.
Type 1 diabetesInthis
typeofdiabetes,the
bodydoesnotmake
insulin.Peoplewithtype
1diabetesneedtotake
insulineveryday.
Type 2 diabetesInthis
typeofdiabetes,thebody
doesnotmakeenough
insulinoruseinsulinwell.
Somepeoplewithtype
2diabeteshavetotake
diabetespills,insulin,or
both.Type2diabetesis
themostcommonformof
diabetes.
Gestational diabetesThis
typeofdiabetescan
occurwhenawoman
ispregnant.Itraisesthe
riskthatbothsheand
herchildmightdevelop
diabeteslaterinlife.
3

Good news!
You can control diabetes.
Diabetescanbemanaged.
Youcansuccessfullymanage
diabetesandavoidthe
serioushealthproblemsit
cancauseifyoufollowthese
steps:
Ask your doctor how you
canlearnmoreabout
yourdiabetestohelpyou
feelbettertodayandin
thefuture.
Know your diabetes
ABCs (see page 5).
Make healthy food
choicesandbephysically
activemostdays.
Followingthisadvicewill
helpyoukeepoffextra
poundsandwillalsohelp
keepyourbloodglucose
undercontrol.
Check your blood glucose
asyourdoctortellsyouto.
If you are taking diabetes
medications,takethem
evenifyoufeelwell.
To avoid problems with
yourdiabetes,seeyour
healthcareteamatleast
twiceayear.Findingand
treatinganyproblems
earlywillpreventthem
fromgettingworse.Ask
howdiabetescanaffect
youreyes,heart,kidneys,
nerves,legs,andfeet.
Be actively involved in
yourdiabetescare.Work
withyourhealthcare
teamtocomeupwitha
planformakinghealthy
foodchoicesandbeing
activeaplanthatyou
canstickto.
Creating a healthy meal
plan.
Thisrecipebookletisaplace
tostartcreatinghealthy
meals.Askyourdoctorto
referyoutoaregistered
dietitianoradiabetes
educatorwhocanhelpyou
createamealplanforyou
andyourfamily.Thedietitian
willworkwithyoutocome
upwithamealplantailored
toyourneeds.Yourmeal
planwilltakeintoaccount
thingslike:
Your blood glucose levels.
Your weight.
Medicines you take.
Other health problems
youhave.
How physically active you
are.
Making healthy food choices.
Eat smaller portions. Learn
whataservingsizeisfor
differentfoodsandhow
manyservingsyouneed
inameal.
Eat less fat. Choose fewer
high-fatfoodsanduse
lessfatforcooking.You
especiallywanttolimit
foodsthatarehighin
saturatedfatsortransfat,
suchas:
Fattycutsofmeat.
Wholemilkanddairy
productsmadefrom
wholemilk.
Cakes,candy,cookies,
crackers,andpies.
Friedfoods.
Saladdressings.
Lard, shortening, stick
margarine,andnon-
dairycreamers.
4

Your Diabetes ABCs.
AstandsforA1C test. Thistestmeasuresyour
averagebloodglucoselevelsforthepastthree
months.YourdoctorshouldtestyourA1Catleast
twiceayear.Formostpeoplewithdiabetes,thegoal
istohaveanA1Cscoreoflessthan7.
Bstandsforblood pressure,ameasurementofhow
hardyourheartneedstoworktokeepyourblood
circulating.Formostpeoplewithdiabetes,thegoalis
tokeepbloodpressurebelow130/80.
Cstandsforcholesterol,afatfoundinyourblood.
There are two kinds of cholesterol: LDL, or bad
cholesterol, and HDL, or good cholesterol. For
mostpeoplewithdiabetes,thegoalistokeep:
LDL cholesterol below 100.
HDL cholesterol above 40 (HDL for men > 40
and for women > 50).
AskyourdoctorwhatyoucandotoreachyourtargetsforA1C,
bloodpressure,andcholesterol.
5

Eat more fiber by eating

morewhole-grainfoods.
Wholegrainscanbe
foundin:
Breakfast cereals made
with100%whole
grains.
Oatmeal.
Wholegrainrice.
Whole-wheatbread,
bagels,pitabread,and
tortillas.
Eat a variety of fruits and
vegetableseveryday.
Choosefresh,frozen,
canned,ordriedfruitand
100%fruitjuicesmost
ofthetime.Eatplentyof
veggieslikethese:
Darkgreenveggies
(e.g.,broccoli,spinach,
brusselsprouts).
Orange veggies
(e.g.,carrots,sweet
potatoes*,pumpkin,
wintersquash).
Beans and peas (e.g.,
blackbeans*,garbanzo
beans*,kidneybeans*,
pintobeans*,split
peas*,lentils*).
Eat fewer foods that are
highinsugar,suchas:
Fruit-flavoreddrinks.
Sodas.
Teaorcoffee
sweetenedwithsugar.
Use less salt in cooking
andatthetable.Eatfewer
foodsthatarehighinsalt,
suchas:
Cannedandpackage
soups.
Cannedvegetables.
Pickles.
Processedmeats.
Never skip meals. Stick
toyourmealplanasbest
youcan.
Limit the amount of
alcoholyoudrink.
Make changes slowly.
Ittakestimetoachieve
lastinggoals.
*Portionsofthesevegetablescountas
abreadexchange.(Seediscussionof
Exchange Method below if you are not
alreadyfamiliarwithit.)
Note: Thereareseveralwaystomake
a diabetes meal plan. One popular and
flexibleapproachistheExchangeProgram
method,whichprovidesaquickwayto
estimateenergy,carbohydrates,protein,
andfatcontentinanyfoodormeal.Food
fromeachexchange(starch,meatand
meatsubstitute,fruit,vegetable,milk,
andfat)isdefinedsothatoneservingof
eachfoodcontainsthesameamountof
carbohydrate,protein,fat,andenergy
(calories).Anothermethodiscarbohydrate
counting.Usingthismethod,youfocuson
eatingaspecificnumberofcarbohydrates
atspecifictimesoftheday.
6

Followingamealplanthat
ismadeforyouwillhelp
youfeelbetter,keepyour
bloodglucoselevelsinyour
targetrange,takeintheright
amountofcalories,andget
enoughnutrients.
Where can you learn more
about making a diabetes
meal plan?
Contact a registered
dietitiantomakeameal
planjustforyou.
Visit the American
DieteticAssociationWeb
sitetofindanutrition
professionalthatcanhelp
youdevelopahealthy
mealplan
(www.eatright.org).
Visit the American
AssociationofDiabetes
Educatorstofinda
diabeteseducator(www.
diabeteseducator.org).
Visit the American
DiabetesAssociationWeb
siteformoreinformation
oncarbohydratecounting
andtheexchangemethod
(www.diabetes.org).
Visit http://www.diabetes.
org/food-and-fitness/
food/planning-meals/
carb-counting/toget
moreinformationon
carbohydratecounting.
Where can you learn how to
read food labels?
Youcanlearnalotabout
foodsbyreadingfoodlabels.
Visit these Web sites to learn
moreaboutreadingfood
labels:
U.S. Food and Drug
Administration(www.
cfsan.fda.gov/~dms/
foodlab.html).
U.S. Department of
Agriculture(www.fns.
usda.gov/tn/Resources/
Nibbles/healthful_labels.
pdf).
American Diabetes
Association(http://www.
diabetes.org/food-and-
fitness/food/what-can-i-eat/
taking-a-closer-look-at-
labels.html).
7

Get moving!
Being physically active can
reduceyourriskfortype2
diabetes.
Engage in moderate-
intensityphysicalactivity
atleast30minutesper
dayonfivedaysofthe
week.
To meet the goal of
30minutesadayof
moderate-intensity
physicalactivity,you
donthavetodoall30
minutesatonce.Youcan
getthehealthbenefitfrom
breaking30minutesup
intothree10-minuteor
two 15-minute sections
throughouttheday.
Examples of moderate-
intensityphysicalactivity
are:
Biking at a casual
pace.
Activelyplayingwith
yourchildren.
Yardwork(raking/
baggingleavesorusing
alawnmower).
If you want to lose weight
orpreventregaining
weight,youmightneed
todo60to90minutes
ofmoderate-intensity
physicalactivityadayon
mostdays.
Are your family members at
risk for diabetes?
Yourfamilymembersmight
beatriskfordiabetes.Things
thatincreasetheirriskof
gettingdiabetesinclude:
Being 45 years of age or
older.
Having a parent, brother,
orsisterwithdiabetes.
Having a family
backgroundofAfrican
American,Hispanic/
Latino, American Indian,
AsianAmerican,orPacific
Islanderdescent.
Having diabetes during
pregnancy(gestational
diabetes)orgivingbirthto
ababyweighing9pounds
ormore.
Being told that their
glucoselevelsarehigher
thannormal.
Being told that their blood
pressureis140/90or
higher.
Having cholesterol (lipid)
levelsthatarenotnormal.
Being fairly inactive
doingphysicalactivityless
thanthreetimesaweek.
Most people who develop
type2diabeteshavepre-
diabetesfirst,whichmeans
yourbloodglucoselevels
arehigherthannormalbut
notyethighenoughfor
diabetes.Peoplewithpre-
diabetesareatahigherrisk
foraheartattackandstroke,
notjustdiabetes.Ifyouor
someoneelseinyourfamily
hasdiabetes,thenother
familymembersmighthave
pre-diabetesandnotknowit.
Good news! Type 2 diabetes
can be prevented or delayed.
AccordingtotheDiabetes
PreventionProgram
study(DPP),diabetesisa
preventableandcontrollable
chronicdisease.Thestudy
8

suggestsindividualscan
preventordelaytheonsetof
type2diabetesifthey:
Lose 5 to 7 percent of
theirweight,ifthey
areoverweightthatis
10to14poundsfora
200-poundperson.
Maintain the weight loss
withahealthydietby
eatingavarietyoffoods
thatarelowinfatand
reducingthenumberof
calorieseatenperday.
Get at least 30 minutes
ofmoderate-intensity
physicalactivity(brisk
walking,yardwork,or
activelyplayingwith
children)fivedaysaweek.
Remember,thetipsand
tastyrecipesinthisbooklet
arenotjustforpeople
withdiabetestheyarefor
the whole family! Making
healthyfoodchoicesand
beingphysicallyactiveare
goodforeveryone.
Where can I learn more?
Find out what else you can
dotopreventandcontrol
diabetesbyvisiting:
www.YourDiabetesInfo.
org/am-i-at-risk/
DiabetesIsPreventable.
aspx
www.YourDiabetesInfo.
org/i-have-diabetes/.
www.cdc.gov/diabetes.
For more information
onweightcontrol,visit
theWeight-control
InformationNetworkat
http://win.niddk.nih.gov.
For materials in Spanish,
goto:
http://win.niddk.nih.
gov/publications/index.
htm#spanish.
www.cdc.gov/diabetes/
spanish/index.htm.
TheNationalDiabetes
EducationProgramsControl
Your Diabetes. For Life.
campaignandthebrochure4
Steps to Control your Diabetes.
For Life.canhelpyoulearn
howtomanageyourdiabetes.
Toordermaterialsondiabetes
control,call;1-888-693-NDEP
(1-888-693-6337orvisitwww.
YourDiabetesInfo.org.Toorder
thisrecipebooklet,askfor
Code NDEP-51.
Tospeakwithabilingual
operator,ortoorderprinter-
readyfilestoreproduce
materials,call;
1-800-860-8747.
PublicationDate:
March 2011
TheU.S.DepartmentofHealth
andHumanServicesNational
DiabetesEducationProgram
isjointlysponsoredbythe
NationalInstitutesofHealth
andtheCentersforDisease
ControlandPreventionwith
thesupportofmorethan200
partnerorganizations.
9
LET

Spanish Omelet /
Tortilla espaola
Thistastydishprovidesa
healthyarrayofvegetables
andcanbeusedfor
breakfast,brunch,orany
meal!Servewithfreshfruit
saladandawholegrain
dinnerroll.
Ingredients:
5 smallpotatoes,
peeledandsliced
Vegetablecooking
spray
mediumonion,
minced
1 smallzucchini,sliced
1 cupsgreen/red
peppers,slicedthin
5 mediummushrooms,
sliced
3 wholeeggs,beaten
5 eggwhites,beaten
Pepperandgarlicsalt
withherbs,totaste
3 ouncesshredded
part-skimmozzarella
cheese
1 Tbsp.low-fat
parmesancheese
Directions:
Preheat oven to 375 F.
Cookpotatoesinboilingwater
untiltender.
Inanonstickpan,addvegetable
sprayandwarmatmediumheat.
Addonionandsautuntilbrown.
Addvegetablesandsautuntil
tenderbutnotbrown.
OME
SPANISH
10
OME

Inamediummixingbowl,slightly
beateggsandeggwhites,pepper,
garlicsalt,andlow-fatmozzarella
cheese.Stiregg-cheesemixture
intothecookedvegetables.
Ina10-inchpiepanorovenproof
skillet,addvegetablesprayand
transferpotatoesandeggmixture
topan.Sprinklewithlow-fat
parmesancheeseandbakeuntil
firmandbrownontop,about
2030minutes.
Removeomeletfromoven,cool
for10minutes,andcutintofive
pieces.
LET
11
Exchanges:
Meat 2
Bread 2
Vegetable
Fat 2
Note:Diabeticexchangesare
calculatedbasedontheAmerican
DiabetesAssociationExchange
System.
Total Servings 5
Nutrition Facts
Spanish Omelet
Serving Size of omelet

Amount Per Serving
Calories Calories from Fat
260 90
% Daily Value (DV)*
Total Fat 10g
Saturated Fat 3.5g
Trans Fat 0g
Cholesterol 135mg
Sodium 240mg
Total Carbohydrate30g
Dietary Fiber 3g
Sugars 3g
Protein 16g
Vitamin A
Vitamin C
Calcium
Iron
* Percent Daily Values are based on a
2,000 calorie diet.
15%
18%
45%
10%
10%
12%
8%
60%
15%
8%

Beef or Turkey Stew / Carne

de res o de pavo guisada
Thisdishgoesnicelywith
agreenleaflettuceand
cucumbersaladandadinner
roll.Plantainsorcorncanbe
usedinplaceofthepotatoes.
Ingredients:
1 poundleanbeefor
turkeybreast,cutinto
cubes
2 Tbsp.wholewheat
our
tsp.salt(optional)
tsp.pepper
tsp.cumin
1 Tbsp.oliveoil
2 clovesgarlic,minced
2 mediumonions,
sliced
2 stalkscelery,sliced
1 mediumred/green
bellpepper,sliced
1 mediumtomato,
nelyminced
5 cupsbeeforturkey
broth,fatremoved
5 smallpotatoes,
peeledandcubed
12 smallcarrots,cutinto
largechunks
Directions:
Preheat oven to 375 F.
Mix the whole wheat flour with
salt,pepper,andcumin.Roll
thebeeforturkeycubesinthe
mixture.Shakeoffexcessflour.
Inalargeskillet,heatoliveoil
overmedium-highheat.Add
beeforturkeycubesandsaut
untilnicelybrown,about710
minutes.
1 cupsgreenpeas
STEW
BEEF
12

Placebeeforturkeyinan
ovenproofcasseroledish.
Addmincedgarlic,onions,celery,
andpepperstoskilletandcook
untilvegetablesaretender,about
5 minutes.
Stir in tomato and broth. Bring to a
boilandpouroverturkeyorbeef
incasseroledish.Coverdishtightly
and bake for 1 hour at 375 F.
Removefromovenandstirin
potatoes, carrots, and peas. Bake
for another 2025 minutes or
untiltender.
Exchanges:
LeanMeat 3
Vegetable 2
Bread 2
Fat 1
Note:Diabeticexchangesare
calculatedbasedontheAmerican
DiabetesAssociationExchange
System.
Total Servings 4
Nutrition Facts
Beef or Turkey Stew
Serving Size 1 cup
Amount Per Serving
Calories Calories from Fat
320 60
% Daily Value (DV)*
Total Fat 7g
Saturated Fat 1.5g
Trans Fat 0g
Cholesterol 40mg
Sodium 520mg
Total Carbohydrate41g
Dietary Fiber 8g
Sugars 9g
Protein 24g
Vitamin A
Vitamin C
Calcium
Iron
* Percent Daily Values are based on a
2,000 calorie diet.
11%
8%
13%
22%
14%
32%
340%
80%
6%
15%
13

S NAPPER
RED
C
A
R
I
B
B
E
A
N

Caribbean Red Snapper /
Pargo rojo caribeo
Thisshcanbeservedon
topofvegetablesalong
withwholegrainriceand
garnishedwithparsley.
Salmonorchickenbreast
canbeusedinplaceofred
snapper.
Ingredients:
2 Tbsp.oliveoil
1 mediumonion,
chopped
cupredpepper,
chopped
cupcarrots,cutinto
strips
1 clovegarlic,minced
cupdrywhitewine
poundredsnapper
llet
1 largetomato,
chopped
2 Tbsp.pittedripe
olives,chopped
2 Tbsp.crumbled
low-fatfetaorlow-fat
ricottacheese
14
S

Directions:
Inalargeskillet,heatoliveoil
overmediumheat.Addonion,
redpepper,carrots,andgarlic.
Sautmixturefor10minutes.
Addwineandbringtoboil.Push
vegetablestoonesideofthepan.
Arrangefilletsinasinglelayerin
centerofskillet.Coverandcook
for 5 minutes.
Addtomatoandolives.Topwith
cheese.Coverandcookfor3
minutesoruntilfishisfirmbut
moist.
Transferfishtoservingplatter.
Garnishwithvegetablesandpan
juices.
Exchanges:
Meat 2
Vegetable 1
Bread
Fat 2
Note:Diabeticexchangesare
calculatedbasedontheAmerican
DiabetesAssociationExchange
System.
Total Servings 4
ServingSuggestion:Servewithwholegrain
rice.cupcookedrice=1servingofrice.








Nutrition Facts
Caribbean Red Snapper
Serving Size red snapper
with cup vegetables (233g)
Amount Per Serving
Calories Calories from Fat
220 80
% Daily Value (DV)*
Total Fat 10g
15%
Saturated Fat 2g
10%
Trans Fat 0g
Cholesterol 35mg
12%
Sodium 160mg
7%
Total Carbohydrate8g
3%
Dietary Fiber 2g
8%
Sugars 4g
Protein 19g
Vitamin A
80%
Vitamin C
70%
Calcium
8%
Iron
4%
* Percent Daily Values are based on a
2,000 calorie diet.
NAPPER
15

Two Cheese Pizza / Pizza de

dos quesos
Serveyourpizzawithfresh
fruitandamixedgreensalad
garnishedwithredbeansto
balanceyourmeal.
Ingredients:
2 Tbsp.wholewheat
our
1 can(10ounces)
refrigeratedpizza
crust
Vegetablecooking
spray
2 Tbsp.oliveoil
cuplow-fatricotta
cheese
tsp.driedbasil
1 smallonion,minced
2 clovesgarlic,minced
tsp.salt(optional)
4 ouncesshredded
part-skimmozzarella
cheese
2 cupsmushrooms,
chopped
1 largeredpepper,cut
intostrips
Exchanges:
Meat 2
Bread 3
Vegetable 1
Fat 3

Note:Diabeticexchangesare
calculatedbasedontheAmerican
DiabetesAssociationExchange
System.
Directions:
Preheat oven to 425 F.
Spreadwholewheatflourover
workingsurface.Rolloutdough
withrollingpintodesiredcrust
thickness.
Coatcookiesheetwithvegetable
cookingspray.Transferpizzacrust
to cookie sheet. Brush olive oil
overcrust.
TWO CHEESE
PI ZZA
16
PI ZZA

Mix low-fat ricotta cheese with
driedbasil,onion,garlic,andsalt.
Spreadthismixtureovercrust.
Sprinklecrustwithpart-skim
mozzarellacheese.Topcheese
withmushroomsandredpepper.
Bake at 425 F for 1315 minutes
oruntilcheesemeltsandcrustis
deepgoldenbrown.
Cutinto8slices.
Total Servings 4
Nutrition Facts
Two Cheese Pizza
Serving Size 2 slices ( of pie)
Amount Per Serving
Calories Calories from Fat
420 170
% Daily Value (DV)*
Total Fat 19g
Saturated Fat 7g
Trans Fat 0g
Cholesterol 25mg
Sodium 580mg
Total Carbohydrate44g
Dietary Fiber 3g
Sugars 5g
Protein 20g
Vitamin A
Vitamin C
Calcium
Iron
* Percent Daily Values are based on a
2,000 calorie diet.
29%
35%
8%
24%
15%
12%
30%
90%
40%
15%
17

Rice with Chicken, Spanish

Style / Arroz con pollo
Thisisagoodwaytoget
vegetablesintothemealplan.
Servewithamixedgreen
saladandsomewholewheat
bread.
Ingredients:
2 Tbsp.oliveoil
2 mediumonions,
chopped
6 clovesgarlic,minced
2 stalkscelery,diced
2 mediumred/green
peppers,cutinto
strips
1 cupmushrooms,
chopped
2 cupsuncookedwhole
grainrice
3 poundsboneless
chickenbreast,cut
intobite-sizedpieces,
skinremoved
1 tsp.salt(optional)
2 cupslow-fatchicken
broth
SaffronorSazn
TM

forcolor
3 mediumtomatoes,
chopped
1 cupfrozenpeas
1 cupfrozencorn
1 cupfrozengreen
beans
Olivesorcapersfor
garnish(optional)
Directions:
Heatoliveoilovermediumheat
inanon-stickpot.Addonion,
garlic,celery,red/greenpepper,
andmushrooms.Cookover
mediumheat,stirringoften,for3
minutesoruntiltender.
Addwholegrainriceand
sautfor23minutes,stirring
constantlytomixallingredients.

R
I
C
E

W
I
T
H

18
R
I
C
E
W
I
T
H

Addchicken,salt,chickenbroth,
water,Saffron/Sazn
TM
,and
tomatoes. Bring water to a boil.
Reduceheattomedium-low,
cover,andletthecasserole
simmeruntilwaterisabsorbed
andriceistender,about20
minutes.
Stirinpeas,corn,andbeansand
cookfor810minutes.When
everythingishot,thecasserole
isreadytoserve.Garnishwith
olivesorcapers,ifdesired.
Exchanges:
Meat 5
Bread 3
Vegetable 1
Fat 1
Note:Diabeticexchangesare
calculatedbasedontheAmerican
DiabetesAssociationExchange
System.
Total Servings 8








Nutrition Facts
Rice with Chicken, Spanish Style
Serving Size 1cup
Amount Per Serving
Calories Calories from Fat
400 60
% Daily Value (DV)*
Total Fat 7g
11%
Saturated Fat 1.5g
8%
Trans Fat 0g
Cholesterol 85mg
28%
Sodium 530mg
22%
Total Carbohydrate46g
15%
Dietary Fiber 3g
12%
Sugars 5g
Protein 37g
Vitamin A
Vitamin C
Calcium
Iron
* Percent Daily Values are based on a
2,000 calorie diet.
30%
70%
4%
20%
CHICKEN
19
ZOLE

Pozole
Onlyasmallamountofoilis
neededtosautmeat.
Ingredients:
2 poundsleanbeef,
cubed
1 Tbsp.oliveoil
1 largeonion,chopped
1 clovegarlic,nely
chopped
tsp.salt
tsp.pepper
cupfreshcilantro,
chopped
1 can(15ounces)
stewedtomatoes
2 ouncestomatopaste
1 can(1pound13
ounces)hominy
Directions:
Inalargepot,heatoliveoil.Add
beefandsaut.
Addonion,garlic,salt,pepper,
cilantro,andenoughwaterto
covermeat.Stirtomixingredients
evenly.Coverpotandcookover
lowheatuntilmeatistender.
Addtomatoesandtomatopaste.
Continuecookingforabout20
minutes.
Addhominyandcontinue
cooking another 15 minutes,
stirringoccasionally.Iftoothick,
addwaterfordesiredconsistency.
Option: Skinless, boneless chicken
breastscanbeusedinsteadofbeef
cubes.
Total Servings 8








Nutrition Facts
Pozole
Serving Size 1 cup
Amount Per Serving
Calories Calories from Fat
220 70
% Daily Value (DV)*
Total Fat 7g
11%
Saturated Fat 2g
10%
Trans Fat 0g
Cholesterol 70mg
23%
Sodium 390mg
16%
Total Carbohydrate17g
6%
Dietary Fiber 3g
12%
Sugars 5g
Protein 21g
Vitamin A
4%
Vitamin C
10%
Calcium
4%
Iron
15%
* Percent Daily Values are based on a
2,000 calorie diet.
PO
20
PO

Exchanges:
Meat 3
Bread 1
Vegetable
Fat 1
Note:Diabeticexchangesare
calculatedbasedontheAmerican
DiabetesAssociationExchange
System.
ZOLE
21

Avocado Tacos/Tacos de
aguacate
Thesefreshtastingtacosare
greatforalightmeal!
Ingredients:
1 mediumonion,cut
intothinstrips
2 largegreenpeppers,
cutintothinstrips
2 largeredpeppers,cut
intothinstrips
1 cupfreshcilantro,
nelychopped
1 ripeavocado,peeled
andseeded,cutinto
12slices
1 cupsfreshtomato
salsa(seeingredients
below)
12 ourtortillas
Vegetablecooking
spray
Fresh Tomato Salsa
Ingredients:
1 cuptomatoes,diced
cuponions,diced
clovegarlic,minced
2 tsp.cilantro
tsp.jalapeo
peppers,chopped
tsp.limejuice
Pinchofcumin
Exchanges:
Bread 3
Vegetable
Fat
1
1
Note:Diabeticexchangesare
calculatedbasedontheAmerican
DiabetesAssociationExchange
System.
Directions:
Mix together all salsa ingredients
andrefrigerateinadvance.
Coatskilletwithvegetablespray.
Lightly saut onion and green
andredpeppers.
Warmtortillasinovenandfill
withpeppers,onions,avocado,
andsalsa.Foldtortillasandserve.
Topwithcilantro.
22
TACOS
AVOCADO
Total Servings 12








Nutrition Facts
Avocado Tacos
Serving Size 1 taco
Amount Per Serving
Calories Calories from Fat
270 80
% Daily Value (DV)*
Total Fat 8g
12%
Saturated Fat 2g
10%
Trans Fat 0g
Cholesterol 0mg
0%
Sodium 460mg
19%
Total Carbohydrate43g
14%
Dietary Fiber 5g
20%
Sugars 4g
Protein 7g
Vitamin A
25%
Vitamin C
100%
Calcium
10%
Iron
15%
* Percent Daily Values are based on a
2,000 calorie diet.
23
ASIA

Tropical Fruits Fantasia/

Fantasa de frutas tropicales
Thetropicsofferagreat
varietyoffruitsthatwillmake
thisdeliciousandcolorful
recipestandout;itwillalso
makeyourmouthwatereven
beforetastingit!
Ingredients:
8 ouncesfat-free,
sugar-freeorange
yogurt
5 mediumstrawberries,
cutintohalves
3 ounceshoneydew
melon,cutintoslices
(orcupcutinto
cubes)
3 ouncescantaloupe
melon,cutintoslices
(orcupcutinto
cubes)
1 mango,peeledand
seeded,cutinto
cubes
1 papaya,peeledand
seeded,cutinto
cubes
3 ounceswatermelon,
seededandcutinto
slices(orcupcut
intocubes)
2 oranges,seededand
cutintoslices
cupunsweetened
orangejuice
Directions:
Addyogurtandallfruitstoa
bowlandcarefullymixtogether.
Pourorangejuiceoverfruit
mixture.
Mix well and serve cup as your
dessert.
FANT
TROPI CAL FRUI TS
24
FANT

TROPI CAL FRUI TS
ASIA
Exchanges:
Fruit 2
Milk
Note:Diabeticexchangesare
calculatedbasedontheAmerican
DiabetesAssociationExchange
System.
Total Servings 3








Nutrition Facts
Tropical Fruits Fantasia
Serving Size cup
Amount Per Serving
Calories Calories from Fat
170 5
% Daily Value (DV)*
Total Fat 0.5g
1%
Saturated Fat 0g
0%
Trans Fat 0g
Cholesterol 0mg
0%
Sodium 40mg
2%
Total Carbohydrate41g
14%
Dietary Fiber 5g
20%
Sugars 30g
Protein 4g
Vitamin A
50%
Vitamin C
230%
Calcium
15%
Iron
2%
* Percent Daily Values are based on a
2,000 calorie diet.
25 -

References
AmericanDiabetes
Association.Reading Food
Labels.AmericanDiabetes
AssociationWebsite.
Availableathttp://www.
diabetes.org/food-and-
fitness/food/what-can-i-eat/
taking-a-closer-look-at-
labels.html.
AmericanDiabetes
Association.Virtual Grocery
Store.AmericanDiabetes
AssociationWebsite.
Availableathttp://tracker.
diabetes.org/.
Bestfoods CPC International,
Inc.Live Healthy America,
A Guide from Mazola.
Coventry, CT: Mazola; 1991.
CentersforDiseaseControl
andPrevention.Take
Charge of Your Diabetes.
3rdedition.Atlanta:U.S.
DepartmentofHealthand
HumanServices;2003.
Availableatwww.cdc.gov/
diabetes/pubs/pdf/tctd.pdf.
CentersforDiseaseControl
andPrevention.Fruits &
VeggiesMore Matters.
CentersforDiseaseControl
andPreventionWeb
site.Availableatwww.
fruitsandveggiesmatter.gov.
Gardner L. Health and the
Hispanic Kitchen/La Salud y
la Cocina Latina.Potomac,
MD: Precepts, Inc.; 1996.
NationalCattlemens
Beef Association. Eating
Smart Even When You Are
Pressed for Time.Chicago:
National Cattlemans Beef
Association;1996.
NationalCancerInstitute.
Celebre la Cocina Hispana,
Healthy Hispanic Recipes.
Washington,DC:U.S.
DepartmentofHealthand
Human Services; 1995.
NIHPublicationNumber
95-3906(s).
PockenpaughN,Poleman
C.Nutrition:Essential and
Diet Therapy.8thedition.
Philadelphia: WB Saunders;
1996.
SizerF,WhitneyE.Nutrition:
Concepts and Controversies.
8th edition. Belmont, CA:
WadsworthPublishing;
2000.
U.S.Departmentof
Agriculture.Nutritive
Value of Foods.Homeand
Garden Bulletin Number 72.
DepartmentofAgriculture
Website.Availableatwww.
nal.usda.gov/fnic/foodcomp/
Data/HG72/hg72_2002.pdf.
U.S.DepartmentofHealth
andHumanServices.A
Healthier You.Department
ofHealthandHuman
ServicesWebsite.Available
atwww.health.gov/
dietaryguidelines/dga2005/
healthieryou/contents.htm
U.S.DepartmentofHealth
andHumanServices
andU.S.Department
ofAgriculture.Dietary
Guidelines for Americans.
6thedition.Washington,
DC:U.S.Government
26

Printing Office; 2005.

Availableathttp://health.
gov/dietaryguidelines.
U.S.FoodandDrug
Administration.How to
Understand and Use the
Nutrition Facts Label.Food
andDrugAdministration
Website.Availableat
http://www.fda.gov/
Food/LabelingNutrition/
ConsumerInformation/
ucm078889.htm.Available
inSpanishathttp://www.fda.
gov/Food/LabelingNutrition/
ConsumerInformation/
ucm110019.htm.
WarshawH.Diabetes Meal
Planning Made Easy: How
to Put the Food Pyramid to
Work for Your Busy Lifestyle.
Alexandria, VA: American
DiabetesAssociation;2000.
Authors for Third
Edition (2008) of
Recipe Booklet
Jane Kelly, MD
Senior Medical Officer,
NationalDiabetesEducation
Program,Divisionof
DiabetesTranslation,Centers
forDiseaseControland
Prevention
Betsy Rodrguez, MSN, CDE
PublicHealthAdvisor,
NationalDiabetesEducation
Program,Divisionof
DiabetesTranslation,Centers
forDiseaseControland
PreventionAndrea Zaldivar,
MS, C-ANP, CDEClinical
Director,NorthGeneral
DiagnosticandTreatment
Center
Luby Garza-Abijaoude,
MS, RD, LDDiabetes
NutritionConsultant,Texas
DepartmentofStateHealth
Services
Rita V. Daz-Kenney, MPH,
RD, LDPublicHealth
Advisor,DivisionofDiabetes
Translation,Centersfor
DiseaseControland
Prevention
Jennifer Seymour, PhD
ActingAssociateDirector
forPolicyandPlanning,
DivisionofNutrition,
PhysicalActivity,and
Obesity, Centers for Disease
ControlandPrevention
Laura Tanase, MS, RD, LD
ORISE Fellow, National Fruit
and Vegetable Program,
DivisionofNutrition,
PhysicalActivity,and
Obesity, Centers for Disease
ControlandPrevention
Acknowledgments
Wegreatlyappreciatethe
expertiseoftheauthorsand
wouldliketoacknowledge
theircontributionstothe
developmentofthisrecipe
booklet.Wewouldliketo
thank Luz Myriam Neira,
PhD, LN, for her work on
thefirsteditionofthisrecipe
booklet.
27






Contributors/
Reviewers (Third
Edition)
Isabel Salinas-Almendrez,
MPH Program Manager,
CorporateHealth,Inova
HealthSource
Julia Burgos
National Director of Latino
Initiatives,American
DiabetesAssociation
Ana Toro, MA
Vice President, Fleishman-
Hillard
Leticia R. Dvila, MPH
ORISE Fellow, National
DiabetesEducationProgram,
DivisionofDiabetes
Translation,Centersfor
DiseaseControland
Prevention
Jamie Rayman, MPH
Emerging Leader Intern,
CentersforDiseaseControl
andPrevention
Other NDEP Hispanic/
Latino Work Group
Members/Contributors
Xchitl Castaeda
Director, California-Mexico
HealthInitiative
Josephine F. Garza, MA
DeputyDirector,National
Latino Childrens Institute
Agustn Lara, MD
DirectordelPrograma
deSaluddelAdultoyel
Anciano de Mxico
Laiza Fuentes Chaparro, LN
CoordinadoradeNutricin
delProgramadeSalud
delAdultoydelAnciano,
CentroNacionalde
Vigilancia Epidemiologa y
ControldeEnfermedades,
Secretara de Salud de
Mxico
Leonardo Prez, MPH, CHES
ProgramCoordinator,Puerto
RicoDepartmentofHealth
DiabetesProgram
Josephine Phyllis Preciado,
MD, NationalHispanic
Medical Association
Rebeca L. Ramos, MPH, MA
ActingExecutiveDirector,
AsociacinFronteriza
Mexicano Estadounidense de
Salud, United States-Mexico
Border Health Association
Rosalba Ruiz-Holguin,
MD, MPH, Bi-National
Coordinator, U.S. Mexico
Border Diabetes Prevention
andControlProject,
PanAmericanHealth
Organization
Virginia Valadez
CommunityHealthWorker,
Migrant Health Promotion
CDC-Funded National
Organizations
Elena M. Alvarado
ExecutiveDirector/Project
Manager, National Latina
HealthNetwork
28

Marisol Morales
Communications Manager,
National Latina Health
Network
Jeanette Beltrn
President and CEO,
JBD and Associates
Eliana T. Loveluck
Director,Centerfor
Consumers,National
AllianceforHispanicHealth
Paul M. Baker
DeputyDirector,
CenterforConsumers
NationalAlliancefor
HispanicHealth
Ad Hoc Members
Adolfo Prez-Comas,
MD, PhD, FACE Member,
Governing Board, Puerto
RicoDiabetesResearchand
EducationCenter
Jaime R. Torres, DPM, MS
AssociateDirectorof
ConsultativeServices,
Coler-GoldwaterSpecialty
Hospital
Wanda Montalvo, RN,
MSN, ANP,RWJExecutive
Nurse Fellow, Montalvo
Consulting, LLC
Nelva Ancona Paraison
Host/Coordinator,Diabticos
Hispanos/Perfil LatinoTV,
Inc.
Elizabeth Ortiz de Valdz,
MD,PresidentandChief
Executive Officer, Concilio
Latino de Salud, Inc.
Top Diabetes
Prevention and
Control Program
(DPCP) State Partners
with a High Hispanic/
Latino Population
Arizona
Carmen D. Ramrez
CommunityProgram
Coordinator,Diabetes
PreventionandControl
Program,Arizona
DepartmentofHealth
Services
California
Javier Carrillo, MPH
AreaHealthPromotion
Specialist, Greater Bay Area
CaliforniaDiabetesProgram
CaliforniaDepartmentof
PublicHealth
Colorado
Maria Elena Carren-Ayers
Diabetes Outreach
Coordinator,Diabetes
PreventionandControl
Program,Colorado
DepartmentofPublicHealth
andEnvironment
Florida
Alisha Bradley-Nelson, MSW
ProgramCoordinator,
DiabetesPreventionand
ControlProgram,Florida
DepartmentofHealth
29

Illinois
Cheryl A. Metheny, MS, RD/
LDN, CDE, CLC
ProgramCoordinator,
DiabetesPreventionand
ControlProgram,
IllinoisDepartmentof
HumanServices
Nevada
Beth Handler, MPH
Program Manager, Diabetes
PreventionandControl
Program, Nevada Bureau of
CommunityHealth
New Jersey
Nirmala (Nimi) Bhagawan,
MS, RD,Program
Coordinator,Divisionof
FamilyHealthServices
NewJerseyDepartmentof
HealthandSeniorServices
New Mexico
Judith Gabriele
Program Manager, Diabetes
PreventionandControl
Program, New Mexico
DepartmentofHealth
Texas
Carol Filer, MS, RD, LD
ProgramCoordinator,
TexasDepartmentofState
HealthServices
NDEP AgenciesCDC
Sabrina Harper, MS
ActingDirector,National
DiabetesEducationProgram,
DivisionofDiabetes
Translation,Centersfor
DiseaseControland
Prevention
Margret Chang, BA
ORISE Fellow, Division of
DiabetesTranslation,Centers
forDiseaseControland
Prevention
Ana Alfaro-Correa, ScD
PublicHealthAdvisor,
DivisionofDiabetes
Translation,Centersfor
DiseaseControland
Prevention
NDEP AgenciesNIH
Joanne Gallivan, MS, RD
Director,NationalInstituteof
DiabetesandDigestiveand
Kidney Diseases, National
InstitutesofHealth
Rachel Weinstein, MEd
DeputyDirector,
NationalInstituteof
DiabetesandDigestiveand
Kidney Diseases, National
InstitutesofHealth
TheU.S.DepartmentofHealthandHumanServicesNationalDiabetes
EducationProgramisjointlysponsoredbytheNationalInstitutesofHealth
andtheCentersforDiseaseControlandPreventionwiththesupportofmore
than200partnerorganizations.
30
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