Quick Diabetic Recipes For Dummies

The American Diabetes Association leads the fight against the deadly consequences of diabetes by funding research, delivering services to communities affected by diabetes, and providing objective and credible information. It is led by a network of more than one million volunteers and nearly 14,000 healthcare professionals.

• Introduction 1About This Book 1Foolish Assumptions 2Icons Used in This Book 3Beyond the Book 3Where to Go from Here 4Part 1: Getting Started with Diabetic Cooking 5Chapter 1: What Can I Eat? 7Introducing the Importance of Carbohydrates 8Eat Your Vegetables! 8Nonstarchy vegetables 9Starchy vegetables 9An Apple a Day 10Making Your Grains Count 11Choosing Lean Protein 12Poultry 12Fish and seafood 13Plant-based proteins 13Red meats 14Fat: Good or Bad? 15Unhealthy fats 15Healthy fats 17The Do’s and Don’ts of Dairy 18What Can I Drink? 18Steering clear of sugary beverages 19Choosing the best drinks 19Is alcohol off limits? 19Chapter 2: Stocking Your Pantry 21Getting Started: Taking Inventory 21Kitchen tools and cookware 22Cleaning out your kitchen 22Stocking Up on the Essentials 23Pantry staples 23Fresh staples 27Making the Most of Your Pantry 28Chapter 3: Making It Healthy: Tips and Techniques 29It’s All about Ingredients 30Shop wisely 31Ingredient swaps for healthier recipes 32Adjusting Your Cooking Habits 34Focusing on technique 34Reducing the amount of fat you add to dishes 36Amping up the flavor 36Eating Less 37A New Attitude 38Part 2: Digging into Main Dishes 41Chapter 4: Breakfasts 43Chapter 5: Soups and Stews 53Chapter 6: Pasta 69Chapter 7: Poultry 81Chapter 8: Beef, Pork, Lamb, and Veal 103Chapter 9: Seafood 119Part 3: Whipping Up Sides and Supporting Dishes 137Chapter 10: Appetizers 139Chapter 11: Salads and Dressings 155Chapter 12: Vegetables 181Chapter 13: Rice and Potatoes 197Chapter 14: Breads and Muffins 207Chapter 15: Desserts 217Part 4: Planning Your Meals 243Chapter 16: A Little Planning Goes a Long Way 245Introducing the Idea of Meal Planning 245Defining Macronutrients 246Carbohydrate: Converts into glucose 247Protein: Builds strong bodies 247Fat: Healthy types are helpful 247First Things First: Meeting with a Dietitian 248More Than One Way to Plan a Meal 249Chapter 17: The Plate Method 251Using the Plate Method 251Divide and fill 252Healthy options for your plate 254More Portion Control Advice 256Simple portion size estimation guidelines 256Portion control tips 257Chapter 18: Carbohydrate Counting 259Know Your Carbs 260How Much Carbohydrate Is Right For Me? 261Basic Carbohydrate Counting: Be Consistent 262Advanced Carbohydrate Counting 263Calculating specific carbohydrate amounts 263Using nutrition panels 264Getting (even more) technical 267Chapter 19: Meal Planning with Food Choices/Exchanges 269What Are Food Choices? 270Getting to Know the Food Lists 270Starch 270Fruits 271Milk and Milk Substitutes 272Nonstarchy Vegetables 272Sweets, Desserts, and Other Carbohydrates 273Protein 274Fats 274Free Foods 275Combination Foods 275Fast Foods 276Making Food Choices/Exchanges Work for You 276Chapter 20: Other Meal Planning Methods 279Eating Patterns and Meal Planning 280Eating Mediterranean style 280The DASH eating plan 281Going vegetarian/vegan 282A low-carbohydrate eating pattern 283The skinny on low-fat diets 284Glycemic Index and Load 284Part 5: The Part of Tens 287Chapter 21: Ten Tips for Smart Snacking 289Talk to Your Dietitian 290Choose Your Snacks Wisely 290Watch Your Portions 291Avoid Mindless Eating 292Stock Up on Healthy Options 292Be Selfish with Your Snacks 293Snacks for Low Blood Glucose 293Snack before a Big Meal or Event 294Think Outside the Box 295Don’t Deprive Yourself 295Chapter 22: Ten Strategies for Healthier Restaurant Meals 297Research Your Restaurant 298Ask Your Server 298Make Special Requests 299Helpful Substitutions 299Skip the Extras 300Don’t Drink Your Calories 301Take Half Home 301Get Creative with the Menu 301Order Takeout before You’re Hungry 302Choose Fast Foods Wisely 302Appendix: Food Lists 305Index 335

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