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

deliciously
with diabetes!
Want to enjoy real-life food solutions that taste great? Youve come to the right place. Good Eating, Good Living brought to you by KRAFT Foodsis 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

you can live

whats inside
good eating
4 this is eating well with diabetes

6 8

12 snacks under 200 calories make over your favorites

on the move
10 its time to redefine exercise

good living
12 your questions answered 13 guide to a great healthcare visit

featured recipes
14 15 16 17 18 19 20 21 22 23 24 25 26 27
grab-and-go breakfast sandwich baked apple pancake cheesy spinach and artichoke dip cheesy BBQ chicken triscuits famous sub shop club chicken salad panini bacon spinach salad parmesan, chicken & broccoli pasta simple southern-style unfried chicken beef and vegetable stir-fry spaghetti with zesty bolognese pan-fried fish with creamy lemon sauce triple-berry cheesecake squares low-fat chocolate-banana parfaits

And now were bringing you this booklet filled with delicious ideas and inspiration. Its just a taste of what you get each month through GoodEatingGoodLiving.com. Dig in, and enjoy!

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Not a member yet? Join FREE today at

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28 smart choices made easy

my diabetes
32 what Ive learned about living well
GoodEatingGoodLiving.com 

good eating

this is eating well with diabetes

You dont have to choose between nutrition and flavor. Instead, imagine youre on a quest to find foods you lovethat also happen to fit into your smart-eating goals. Where to start?

Think you need to give up the foods you love to keep your blood glucose on track? Weve got delicious news for you!

call a truce with bread and pasta.

With type 2 diabetes, you dont want to cut out carbs completelygrains, 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.

a diet thats: 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 familytheyre good eating for everyone!

sweet treats dont regularly take up carbs (and calories) that should be reserved for more nutritious foods.

make simple changes that add up.

Most people dont need to completely overhaul what theyre 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 KOOLAID 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. Try eating an All American Flame Grilled BOCA Burger on occasion instead of the usual ground beef burger patty.

Check out all the products featured on pages 28 to 31.

go ahead have a little dessert.

Sugar is just one type of carb. Its total carb countnot just sugarsthat will have the most impact on your blood glucose levels. Its okay to eat a small dish of ice cream on occasionjust count it as part of your total carb allowance. The trick is to make sure sugar-containing

drop the diet mind-set.

While its 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

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 

good eating

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.
KRAFT 2% Milk Mozzarella Cheese Stick Calories: 70 Carb choices: 0 6 TRISCUIT Crackers Calories: 120 Carb choices: 1 RITZ Snack Mix 100 Calorie Pack Calories: 100 Carb choices: 1 3 Tbsp. (about 35) PLANTERS Cocktail Peanuts, Lightly Salted Calories: 170 Carb choices: 0 BREAKSTONES 2% Milkfat Lowfat Cottage Cheese (snack-size container) Calories: 90 Carb choices: medium kiwi Calories: 45 Carb choices: 1 KRAFT 2% Milk Singles, with 1 medium apple, sliced Calories: 130 Carb choices: 1 Jell-O Sugar Free Gelatin Strawberry Acai Calories: 10 Carb choices: 0 2 SNACKWELLS Sugar Free Shortbread Cookies, with 1 mug of Maxwell House Coffee Calories: 130 Carb choices: 1 Strawberry-Yogurt Smoothie featuring Crystal Light Drink Mix (recipe at
GoodEatingGoodLiving.com)

Mousse Temptations by Jell-O Sugar Free Snacks Calories: 60 Carb choices:

Quick Quesadilla featuring KRAFT 2% Milk Singles (recipe at

GoodEatingGoodLiving.com)

Calories: 100 Carb choices: 1

Calories: 150 Carb choices: 1

Want more better-for-you snacking options? Youll find flavorful choicesboth sit-down-and-savor and on-the-gowith our featured products and snack recipes at GoodEatingGoodLiving.com 

good eating

Have a taste youd like to make better for you? Take these expert Kraft Kitchen tips into your kitchen.

make over your

smart scrambled eggs
Try egg whites or cup egg substitute per whole egg.

favorites
coffeehouse latte
Stir a little COOL WHIP Sugar Free Whipped Topping into a mug of hot brewed MAXWELL HOUSE Coffee.

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.

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.

cheesy favorites
Use KRAFT 2% Milk Shredded Cheese or KRAFT 2% Milk Singles.

made-over cheeseburgers
prep time: 10 min. | total time: 21 min. | makes 4 servings | carb choices: 1

great potatoes flavorful fruit yogurt

Try plain fat-free or Greek yogurt with fresh berries. Try sweet potatoes in place of white potatoes.

what you need

1 lb. cup 4 4 4 1 extra-lean ground beef MIRACLE WHIP Light Dressing, divided KRAFT 2% Milk Singles whole-wheat hamburger buns, toasted lettuce leaves tomato, cut into 4 slices

make it
MIX meat and 2 Tbsp. dressing; shape into 4 (-inch-thick) patties. COOK on nonstick skillet sprayed with cooking spray on medium heat 5 min. on each side or until done (160F). Top with 2% Milk Singles; cook 1 min. or until melted. SERVE, topped with remaining dressing, on buns with lettuce and tomatoes.

perfect pasta
Use whole-grain or multigrain versions.

better-for-you burgers/ meatloaf/meatballs

Use extra-lean ground beef, also called ground sirloin (95% lean).

crunch youll love

Salad bar veggies or TRISCUIT crackers make a great substitute for chips served with dip.

frozen treat
Insert a wooden stick through the top of a JELL-O Sugar Free Mousse Temptation. Freeze and enjoy!

NUTRITION (per serving): 360 calories, 13g total fat, 5g saturated fat, 90mg cholesterol, 720mg sodium, 24g carbohydrate, 2g dietary fiber, 3g sugars, 34g protein

Want more tips for better-for-you eating (and living)? Dont forget to check our Tip of the Day and Recipe of the Day on the home page of GoodEatingGoodLiving.com 

on the move
Spending time in a gym isnt the only way to give your body a boost! Every move you make, every day, adds up.

its time to redefine

How will you choose to move today? Here are five easy ways to think about exercise.

exercise
Ways to sneak in a little activity are all around you!

shape up your home.

Regular choresfrom sprucing up the house to weeding the gardenburn calories, too. So do home-improvement projects like painting.

fit benefits
Regular, sustained exercise can reduce blood glucose, burn fat, and support heart health. Just check with your doctor before getting started. And keep tabs on your blood glucose levels before, during, and after exercise.

put one foot in front of the other.

Walking is low-impact and easy to doon your lunch break, after dinner, on vacation. Try to take more steps tomorrow than you did today, or walk for more minutes.

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 planetand your body, too. Whatever you choose to do, toast your efforts with your favorite flavor of CRYSTAL LIGHT Pure Fitness On the Go Drink Mixa 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.

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.

10

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

good living
Date of visit:

questions answered
Good Eating, Good Living has tons of great recipes and fitness ideas to try. But what else can we help you with? Simple ways to live better with diabetes.
besides my doctor, who can help?
Check with your doctor and insurance provider about getting help with meal planning from a registered dietitian or medication assistance from a registered pharmacist. Podiatrists, optometrists, and exercise physiologists can also help you live well with diabetes. Look for professionals with a certified diabetes educator (CDE) credential. any illnesses or stress. Talk to your doctor or a CDE about what targets are right for you.

your

guide to a great healthcare visit

get the full picture of your health
Use this guide before, during, and after your visit to the doctor or another healthcare professional. Its an easy way to get organized, get the conversation going, and even follow up.

getting ready for my visit

Things to bring to my visit: My blood glucose meter All medications and supplements Im taking (including any purchased at the drugstore or health-food store) My food journal My blood glucose log Questions (For example, Are my medications working for me? or Why are my levels higher in the morning?) ............................................................................... ............................................................................... ............................................................................... ............................................................................... ...............................................................................

during the visit

Important things to talk about: Anything new since last visit (symptoms or problems) Whats going well What Im struggling with Areas Im focusing on (eating better, exercising, or losing weight) My questions *Taking note of my health today:
todays level recommended level for next visit

can stress affect my diabetes?

When facing stress, our schedules get juggled. We dont get enough sleep. We forget to exercise. Maybe we drink or eat a bit more. All of these factors can affect blood glucose levels. Even if youre able to keep your lifestyle chugging along smoothly, stress can still disrupt your bodys engine in ways you might not realize. In fact, research shows that stress causes blood glucose levels to jump significantly. To find calm, go for a walk, listen to music, or call a friend to talk.

A1C level: Weight: Blood pressure: Condition of feet: BUN/Creatinine: Total cholesterol: LDL/HDL: Triglycerides:

next steps
Before my next visit, Im going to do my best to: ....................................................................................................................................................... .......................................................................................................................................................
*Note: Not every result will be available at your visit (e.g. cholesterol). Write down your results once they are received.

do I need to log my levels every day?

Logging gives you indications about why your numbers are low or high. It also helps ease anxiety over a poor reading. Instead of feeling bad, applaud yourself for learning how to improve. Include the date and time, blood-check results, diet, activity, and medication. Also note

Next appointment scheduled for:

12

GoodEatingGoodLiving.com 13

featured recipes

grab-and-go breakfast sandwich

prep time: 5 min. | total time: 10 min. | makes 1 serving | carb choices: 2

baked apple pancake

prep time: 15 min. | total time: 35 min. | makes 6 servings | carb choices: 1

what you need

cup 1 1 1 cholesterol-free egg product English muffin, split, toasted KRAFT 2% Milk Sharp Cheddar Singles sliceOSCAR MAYER Turkey Bacon, cooked, cut crosswise in half

make it
Cook egg product in skillet sprayed with cooking spray on medium heat 3 min. or until set, stirring occasionally. FILL muffin halves with egg, Singles and bacon.

what you need

2 Tbsp. 3 cup 1 oz. cup cup cup cup 18 tsp. tsp. margarine, divided Granny Smith apples (1 lb), thinly sliced KRAFT 2% Milk Shredded Cheddar Cheese PHILADELPHIA Neufchtel Cheese, softened fat-free milk flour cholesterol-free egg product SPLENDA No Calorie Sweetener, Granulated, divided salt ground cinnamon

make it
HEAT oven to 475F. MELT 1 Tbsp. margarine in large ovenproof skillet on medium heat. Add apples; cook 5 min. or until crisptender, stirring frequently. Top with cheddar. Whisk Neufchtel and milk in medium bowl until blended. Stir in flour, egg product, 1 Tbsp. SPLENDA Granulated Sweetener and salt; pour over apples. Sprinkle with combined remaining SPLENDA Granulated Sweetener and cinnamon; dot with remaining margarine. Bake 12 to 15 min. or until puffed and golden brown.

NUTRITION (per serving): 180 calories, 8g total fat, 2.5g saturated fat, 10mg chol-esterol, 260mg sodium, 20g carbohydrate, 2g dietary fiber, 10g sugars, 8g protein NUTRITION (per serving): 270 calories, 8g total fat, 3g saturated fat, 20mg cholesterol, 850mg sodium, 29g carbohydrate, 2g dietary fiber, 2g sugars, 18g protein SPLENDA is a trademark of McNeil Nutritionals, LLC.

14

Want more ways to wake up your breakfast? You can find delicious ideasfrom brunch bakes for entertaining to quick-prep smoothiesat GoodEatingGoodLiving.com 15

featured recipes

cheesy spinach and artichoke dip

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:

what you need

1 1 cup cup cup tsp. can (14 oz.) artichoke hearts, drained, finely chopped pkg (10 oz.) frozen chopped spinach, thawed, well drained KRAFT Grated Parmesan Cheese KRAFT Light Mayo Reduced Fat Mayonnaise KRAFT 2% Milk Shredded Mozzarella Cheese garlic powder

make it
HEAT oven to 350F. MIX ingredients; spoon into 9-inch quiche dish or pie plate. BAKE 20 min. or until heated through. SERVE with TRISCUIT Reduced Fat Crackers and assorted cut-up fresh vegetables.

what you need

2 oz. 1 cup 16 1 ( of 8-oz. pkg) KRAFT 2% Milk Cheddar Cheese cooked small boneless skinless chicken breast half ( lb), cut into 16 thin slices BULLS-EYE Original Barbecue Sauce TRISCUIT Crackers green onion, sliced

make it
HEAT oven to 350F. CUT cheese into 8 slices; cut each slice crosswise in half. Combine chicken and sauce. PLACE crackers in single layer on baking sheet. Top with chicken and cheese. BAKE 4 to 5 min. or until cheese is melted. Top with onions.

NUTRITION (per serving): 60 calories, 4.5g total fat, 1.5g saturated fat, 10mg cholesterol, 190mg sodium, 3g carbohydrate, 1g dietary fiber, 0g sugars, 3g protein

NUTRITION (per serving): 100 calories, 3.5g total fat, 1.5g saturated fat, 15mg cholesterol, 210mg sodium, 10g carbohydrate, 1g dietary fiber, 3g sugars, 7g protein

16

Want more tasty (yet smart) appetizer optionsfrom dips to deviled eggs? Before guests visit, go to GoodEatingGoodLiving.com 17

featured recipes

famous sub shop club

prep time: 5 min. | total time: 5 min. | makes 2 servings | carb choices: 1

chicken salad panini

prep time: 10 min. | total time: 16 min. | makes 4 sandwiches | carb choices: 2

what you need

1 Tbsp. 2 4 1 1 cup KRAFT Light Mayo Reduced Fat Mayonnaise hot dog buns slices each OSCAR MAYER Deli Fresh Shaved: Honey Ham Oven Roasted Turkey Breast Slow Roasted Roast Beef smalltomato, cut crosswise in half, then sliced shredded lettuce

make it
SPREAD mayo onto cut sides of buns. FILL with remaining ingredients.

what you need

2 cup 2 Tbsp. 1 2 Tbsp. 8 1 4 cups chopped cooked chicken breast KRAFT Light Mayo Reduced Fat Mayonnaise OSCAR MAYER Real Bacon Bits green onion, thinly sliced KRAFT Light Ranch Dressing slices multigrain bread tomato, cut into 8 thin slices KRAFT Deli Fresh 2% Milk Sharp Cheddar Cheese Slices

make it
MIX chicken, mayo, bacon, onions and dressing; spread onto 4 bread slices. Top with tomatoes, cheese and remaining bread. COOK in preheated grill pan or skillet sprayed with cooking spray on medium heat 3 min. on each side or until golden brown on both sides.

NUTRITION (per serving): 210 calories, 6g total fat, 1.5g saturated fat, 25mg cholesterol, 800mg sodium, 26g carbohydrate, 2g dietary fiber, 6g sugars, 14g protein

NUTRITION (per serving): 420 calories, 16g total fat, 5g saturated fat, 100mg cholesterol, 800mg sodium, 28g carbohydrate, 3g dietary fiber, 4g sugars, 40g protein

18

Want more ways to make your midday taste great? From salads to sandwiches, we love lunch at GoodEatingGoodLiving.com 19

featured recipes

bacon spinach salad

prep time: 15 min. | total time: 15 min. | makes 6 servings | carb choices: 1

parmesan, chicken & broccoli pasta

prep time: 15 min. | total time: 25 min. | makes 2 servings | carb choices: 3

what you need

5 cups 1 cup cup 4 2 cup torn spinach leaves sliced fresh mushrooms thin red onion wedges slicesOSCAR MAYER Turkey Bacon,crisply cooked, drained and crumbled hard-cooked eggs, chopped KRAFT Light CATALINA Dressing

make it
TOSS all ingredients except dressing in large bowl. ADD dressing; mix lightly. SERVE immediately.

what you need

4 oz. cup 2 lb 2 cups cup cup 4 tsp. ( of 16-oz. pkg) whole wheat spaghetti, uncooked KRAFT Light Zesty Italian Dressing cloves garlic, minced boneless skinless chicken breasts, cut into strips broccoli florets chopped tomatoes KRAFT 2% Milk Shredded Mozzarella Cheese, divided KRAFT Grated Parmesan Cheese

make it
COOK spaghetti as directed on package. MEANWHILE, heat dressing and garlic in large nonstick skillet on medium heat. Add chicken and broccoli; cook and stir 5 to 7 min. or until chicken is cooked through. Stir in tomatoes and cup mozzarella cheese; cook 1 to 2 min. or until heated through, stirring occasionally. DRAIN spaghetti; place on serving plate. Top with chicken mixture, remaining mozzarella cheese and Parmesan cheese.

NUTRITION (per serving): 100 calories, 4g total fat, 1g saturated fat, 80mg cholesterol, 440mg sodium, 11g carbohydrate, 1g dietary fiber, 7g sugars, 5g protein

NUTRITION (per serving): 480 calories, 11g total fat, 4.5g saturated fat, 85mg cholesterol, 840mg sodium, 52g carbohydrate, 10g dietary fiber, 7g sugars, 45g protein

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Want more ways to enjoy veggies? Weve got lots of green (and red and yellow) tastes at GoodEatingGoodLiving.com 21

featured recipes

simple southern-style unfried chicken

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 cup 1 broiler-fryer chicken (3 lb), cut up KRAFT Light Ranch Dressing 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 400F. 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 (165F).

what you need

cups 2 cup 2 Tbsp. tsp. 1 lb. 2 tsp. 1 cup instant brown rice, uncooked lite soy sauce KRAFT Light CATALINA Dressing ground ginger beef flank steak, cut into thin strips cornstarch pkg. (16 oz.) frozen stir-fry vegetables, thawed and drained 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 are heated through. SPOON over rice; top with peanuts.

NUTRITION (per serving): 250 calories, 11g total fat, 2.5g saturated fat, 75mg cholesterol, 650mg sodium, 13g carbohydrate, 0g dietary fiber, 2g sugars, 24g protein

NUTRITION (per serving): 440 calories, 13g total fat, 3.5g saturated fat, 45mg cholesterol, 740mg sodium, 48g carbohydrate, 5g dietary fiber, 6g sugars, 31g protein

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

featured recipes

spaghetti with zesty bolognese

prep time: 10 min. | total time: 45 min. | makes 6 servings | carb choices: 3

pan-fried fish with creamy lemon sauce

prep time: 5 min. | total time: 19 min. | makes 2 servings | carb choices:

what you need

1 cup 1 lb. 1 1 lb. 2 Tbsp. cup small onion, chopped KRAFT Light Zesty Italian Dressing extra-lean ground beef can (15 oz.) tomato sauce can (14 oz.) diced tomatoes, undrained spaghetti, uncooked PHILADELPHIA Less Fat than Cream Cheese KRAFT Grated Parmesan Cheese

make it
COOK and stir onions in dressing in large skillet on medium heat until crisp-tender. Add meat; cook on medium-high heat until browned, stirring frequently. Stir in tomato sauce and tomatoes. Bring to boil; simmer on medium-low 15 min., stirring occasionally. MEANWHILE, cook spaghetti as directed on package. REMOVE sauce from heat. Add reduced-fat cream cheese; stir until melted. Drain spaghetti; place in large bowl. Top with sauce and Parmesan.

what you need

2 1 Tbsp. 2 Tbsp. cup 1 Tbsp. 1 oz. 1 Tbsp. tilapia fillets ( lb.) flour KRAFT Light House Italian Dressing fat-free reduced-sodium chicken broth lemon juice PHILADELPHIA Fat Free Cream Cheese, cubed chopped fresh parsley

make it
COAT fish with flour. HEAT dressing in medium skillet on medium heat. Add fish; cook 4 to 5 min. on each side or until fish flakes easily with fork. Remove from skillet; cover to keep warm. ADD broth and lemon juice to skillet; cook 3 min. or until reduced by half, stirring frequently with whisk. Add cream cheese; cook 1 min. or until melted, stirring constantly. Pour over fish. Sprinkle with parsley.

NUTRITION (per serving): 390 calories, 8g total fat, 3.5g saturated fat, 55mg cholesterol, 780mg sodium, 53g carbohydrate, 4g dietary fiber, 9g sugars, 26g protein

NUTRITION (per serving): 170 calories, 4g total fat, 1g saturated fat, 50mg cholesterol, 340mg sodium, 6g carbohydrate, 0g dietary fiber, 2g sugars, 27g protein

24

Looking for variety? Whether you need a dish to share with company or a fast weeknight dinner, weve got it at GoodEatingGoodLiving.com 25

featured recipes

triple-berry cheesecake squares

prep time: 20 min. | total time: 3 hr 30 min. | makes 12 servings | carb choices: 1

low-fat chocolate-banana parfaits

prep time: 10 min. | total time: 1 hr 10 min. | makes 4 servings | carb choices: 2

what you need

36 3 Tbsp. 6 oz. cup 1 cup 2 cups cup 1 1 cup Reduced Fat NILLA Wafers, finely crushed (about 1 cups) margarine, melted PHILADELPHIA Fat Free Cream Cheese, softened SPLENDA No Calorie Sweetener, Granulated thawed COOL WHIP Sugar Free Whipped Topping mixed fresh berries (raspberries, blueberries, sliced strawberries) boiling water pkg(0.3 oz.) JELL-O Lemon Flavor Sugar Free Gelatin ice cubes

make it
MIX crumbs and margarine; press into bottom of 9-inch square pan. BEAT cream cheese and SPLENDA Granulated Sweetener in large bowl with mixer until well blended. Gently stir in COOL WHIP; spread over crust. Top with berries. Refrigerate until ready to use. ADD boiling water to gelatin mix in medium bowl; stir 2 min. until completely dissolved. Add ice; stir until melted. Refrigerate 10 min. or until slightly thickened; spoon over fruit. Refrigerate 3 hours or until firm.

what you need

1 2 cups 2 cup pkg (1.4 oz.) JELL-O Chocolate Fat Free Sugar Free Instant Pudding cold fat-free milk bananas, sliced thawed COOL WHIP LITE Whipped Topping or COOL WHIP Sugar Free Whipped Topping, divided

make it
BEAT pudding mix and milk with whisk 2 min. SPOON half the pudding evenly into 4 dessert glasses. Cover with layers of banana slices and half the COOL WHIP; top with remaining pudding and remaining COOL WHIP. REFRIGERATE at least 1 hour before serving.

NUTRITION (per serving): 110 calories, 4.5g total fat, 1.5g saturated fat, 0mg cholesterol, 190mg sodium, 15g carbohydrate, 1g dietary fiber, 7g sugars, 4g protein SPLENDA is a trademark of McNeil Nutritionals, LLC. 26

NUTRITION (per serving): 160 calories, 2g total fat, 2g saturated fat, 5mg cholesterol, 390mg sodium, 33g carbohydrate, 3g dietary fiber, 18g sugars, 5g protein

Want more yummy dessert dishes? Weve got everything from parfaits to pies (that fit into your meal plan) at GoodEatingGoodLiving.com 27

brands you love

smart choices made easy

KRAFT 2% Milk Singles Reduced Fat Pasteurized Prepared Cheese Product Serving size: 1 slice Calories: 45 Carb choices: 0 KRAFT 2% Milk Natural Shredded Reduced Fat Mild Cheddar Cheese Serving size: cup Calories: 80 Carb choices: 0 BREAKSTONES 4-Pack Low Fat Cottage Cheese 2% Milkfat Serving size: 1 container Calories: 90 Carb choices: PLANTERS NUTrition Lightly Salted Mixed Nuts (Heart Healthy Mix) Serving size: 1 oz. Calories: 170 Carb choices: 0 OREO 100 Calorie Packs Thin Crisps Baked Chocolate Wafer Snacks Serving size: 1 package Calories: 100 Carb choices: 1 TRISCUIT Baked Whole Wheat Crackers, Original Serving size: 6 crackers Calories: 120 Carb choices: 1

Good eating with diabetes doesnt require special diabetic foods. Welcome to a world of choices from familiar brands!
KRAFT Natural Cheese Snacks Natural LowMoisture Part-Skim Mozzarella String Cheese Serving size: 1 stick Calories: 80 Carb choices: 0

SNACKWELLS Cookie Cakes Fat Free Devils Food Serving size: 1 cookie Calories: 50 Carb choices: 1

28

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

brands you love

Not a member yet?
CRYSTAL LIGHT Drink Mix, Assorted Flavors, prepared Serving size: packet (makes 8 fl oz.) Calories: 5 Carb choices: 0 KOOL-AID Sugar Free Low Calorie Soft Drink Mix, Cherry / Grape / Tropical Punch Serving size: 1/8 stick (makes 8 fl oz.) Calories: 5 Carb choices: 0 MAXWELL HOUSE Ground Coffee Serving size: 6 fl oz. Calories: 0 Carb choices: 0 Sign up FREE at GoodEatingGoodLiving.com

JELL-O Sugar Free Low Calorie Gelatin Dessert Serving size: cup Calories: 10 Carb choices: 0

Mousse Temptations by JELL-O Chocolate Indulgence Sugar Free Snacks Serving size: 1 snack Calories: 60 Carb choices:

COOL WHIP Sugar Free Whipped Topping Serving size: 2 Tbsp. Calories: 20 Carb choices: 0

KRAFT Light Balsamic Vinaigrette Dressing Serving size: 2 Tbsp. Calories: 25 Carb choices: 0

OSCAR MAYER Deli Fresh Oven Roasted Turkey Breast Serving size: 6 slices Calories: 45 Carb choices: 0

OSCAR MAYER LOUIS RICH Turkey Bacon Serving size: 1 slice, cooked Calories: 35 Carb choices: 0

BOCA Meatless All American Flame Grilled Soy Protein Burger Serving size: 1 burger Calories: 120 Carb choices:

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Want more information about products that make better-for-you eating easy? Visit the brand section of our website at GoodEatingGoodLiving.com

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living well
Tap in to our community to see how others living with diabetes are taking charge of their health.
It was helpful to know that this wasnt an all-or-nothing situation. Sam Gillespie
Read more about how Sam enjoys delicious variety including foods hes always loved.

what Ive learned about

Youre not alone!

Debora Williams always has a backup plan.

Read more about how she eats well even on busy days (and discover her favorite on-the-go snack).

You can never have too much information or too much support for living with diabetes. Kathleen Hinschberger
Read more about what shes learned and find new ideasfrom food to fitnessby keeping up with Good Eating, Good Living.

Want more inspiration from people living well with diabetes? See the stories (and share your own!) at
GoodEatingGoodLiving.com