special
edition
Spaghetti with
Zesty Bolognese
delicious food ideas
top-rated recipes
real-life motivation
easy-portion snacks,
recipe makeover tips,
carb truths
flavorful pasta,
“unfried” chicken,
berry cheesecake
easy fitness moves,
your questions answered,
doctor visit guide
you can live
deliciously
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
•
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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
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Dig in, and enjoy!
what’s 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 it’s 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
brands you love
Not a member yet? Join FREE today at
GoodEatingGoodLiving.com
28 smart choices made easy
my diabetes
32 what I’ve learned about living well
GoodEatingGoodLiving.com good eating
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 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.
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
BREAKSTONE’S
2% Milkfat Lowfat
Cottage Cheese
(snack-size container)
Calories: 90
Carb choices: ½
Mousse Temptations
by Jell-O Sugar Free
Snacks
Calories: 60
Carb choices: ½
KRAFT 2% Milk
Singles, with
1 medium apple,
sliced
Calories: 130
Carb choices: 1½
medium kiwi
Calories: 45
Carb choices: 1
2
SNACKWELL’S
Sugar Free
Shortbread Cookies,
with 1 mug of Maxwell
House Coffee
Calories: 130
Carb choices: 1½
3 Tbsp.
(about 35)
PLANTERS Cocktail
Peanuts, Lightly Salted
Calories: 170
Carb choices: 0
RITZ Snack Mix
100 Calorie Pack
Calories: 100
Carb choices: 1
6
TRISCUIT Crackers
Calories: 120
Carb choices: 1
Strawberry-Yogurt
Smoothie featuring
Crystal Light
Drink Mix (recipe at
GoodEatingGoodLiving.com)
Calories: 100
Carb choices: 1
Jell-O Sugar Free
Gelatin Strawberry Acai
Calories: 10
Carb choices: 0
Quick Quesadilla
featuring KRAFT 2%
Milk Singles (recipe at
GoodEatingGoodLiving.com)
Calories: 150
Carb choices: 1
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 good eating
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
coffeehouse latte
Try egg whites or ¼ cup egg substitute
per whole egg.
Stir a little COOL WHIP Sugar Free
Whipped Topping into a mug of hot
brewed MAXWELL HOUSE Coffee.
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.
great potatoes
flavorful fruit yogurt
Try plain fat-free or Greek yogurt with
fresh berries.
perfect pasta
Use whole-grain or multigrain versions.
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).
crunch you’ll love
frozen treat
Salad bar veggies or TRISCUIT
crackers make a great substitute for
chips served with dip.
Insert a wooden stick through the top of a
JELL-O Sugar Free Mousse Temptation.
Freeze and enjoy!
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
what you need
make it
1 lb.
¼ cup
4
4
4
1
MIX meat and 2 Tbsp. dressing; shape into 4
(½-inch-thick) patties.
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
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.
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)? Don’t 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 isn’t the only way to give your
body a boost! Every move you make, every day, adds up.
it’s time to redefine
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.
10
exercise
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!
Ways to sneak
in a little
activity are all
around you!
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.
*When you consume one packet during light physical activity.
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:
guide to a
great healthcare visit
your
questions
answered
get the full picture of your health
Use this guide before, during, and after your visit to the doctor or another healthcare professional.
It’s 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:
•
•
•
•
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.
My blood glucose meter
All medications and supplements I’m
taking (including any purchased at
the drugstore or health-food store)
My food journal
My blood glucose log
during the visit
Important things to talk about:
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.
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
12
Questions (For example, “Are my medications
working for me?” or “Why are my levels higher in
the morning?”)
...............................................................................
...............................................................................
...............................................................................
...............................................................................
...............................................................................
any illnesses or stress. Talk to your doctor or a
CDE about what targets are right for you.
can stress affect my diabetes?
When facing stress, our schedules get juggled.
We don’t 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 you’re able to keep your
lifestyle chugging along smoothly, stress can
still disrupt your body’s 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.
•
•
•
•
•
Anything new since last visit
(symptoms or problems)
What’s going well
What I’m struggling with
Areas I’m focusing on (eating better,
exercising, or losing weight)
My questions
*Taking note of my health today:
today’s level
recommended
level for next visit
A1C level:
Weight:
Blood pressure:
Condition of feet:
BUN/Creatinine:
Total cholesterol:
LDL/HDL:
Triglycerides:
next steps
Before my next visit, I’m 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.
Next appointment scheduled for:
GoodEatingGoodLiving.com 13
featured recipes
grab-and-go breakfast sandwich
baked apple pancake
prep time: 5 min. | total time: 10 min. | makes 1 serving | carb choices: 2
prep time: 15 min. | total time: 35 min. | makes 6 servings | carb choices: 1
what you need
make it
what you need
¼ cup
1
1
1
Cook egg product in skillet sprayed with cooking
spray on medium heat 3 min. or until set, stirring
occasionally.
2 Tbsp.
3
½ cup
1 oz.
½ cup
½ cup
¾ cup
¼ cup
1⁄8 tsp.
½ tsp.
cholesterol-free egg product
English muffin, split, toasted
KRAFT 2% Milk Sharp Cheddar Singles
slice OSCAR MAYER Turkey Bacon, cooked, cut crosswise in half
FILL muffin halves with egg, Singles and bacon.
make it
margarine, divided
Granny Smith apples
(1 lb), thinly sliced
KRAFT 2% Milk Shredded Cheddar Cheese
PHILADELPHIA Neufchâtel Cheese, softened
fat-free milk
flour
cholesterol-free egg product
SPLENDA® No Calorie Sweetener, Granulated, divided
salt
ground cinnamon
HEAT oven to 475˚F.
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 Neufchâtel 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
14
SPLENDA® is a trademark of McNeil Nutritionals, LLC.
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
featured recipes
cheesy spinach and artichoke dip
cheesy BBQ chicken triscuits
prep time: 10 min. | total time: 30 min. | makes 22 servings | carb choices: 0
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
1
¾ cup
¾ cup
½ cup
½ tsp.
HEAT oven to 350°F.
2 oz.
1
¼ cup
16
1
HEAT oven to 350ºF.
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
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.
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
16
(¼ of 8-oz. pkg) KRAFT 2% Milk Cheddar Cheese
cooked small boneless
skinless chicken breast half
(¼ lb), cut into 16 thin slices
BULL’S-EYE Original Barbecue Sauce
TRISCUIT Crackers
green onion, sliced
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): 100 calories, 3.5g total fat, 1.5g saturated fat, 15mg
cholesterol, 210mg sodium, 10g carbohydrate, 1g dietary fiber, 3g sugars, 7g protein
Want more tasty (yet smart) appetizer options—from dips to deviled eggs? Before guests visit, go to GoodEatingGoodLiving.com 17
featured recipes
famous sub shop club
chicken salad panini
prep time: 5 min. | total time: 5 min. | makes 2 servings | carb choices: 1½
prep time: 10 min. | total time: 16 min. | makes 4 sandwiches | carb choices: 2
what you need
make it
what you need
make it
1 Tbsp.
2
4
1
1 cup
SPREAD mayo onto cut sides of buns.
2 ½
¼ cup
2 Tbsp.
1
2 Tbsp.
8
1
4
MIX chicken, mayo, bacon, onions and dressing;
spread onto 4 bread slices. Top with tomatoes,
cheese and remaining bread.
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
small tomato, cut crosswise in half, then sliced
shredded lettuce
FILL with remaining ingredients. 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
18
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
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): 420 calories, 16g total fat, 5g saturated fat, 100mg
cholesterol, 800mg sodium, 28g carbohydrate, 3g dietary fiber, 4g sugars, 40g protein
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
parmesan, chicken & broccoli pasta
prep time: 15 min. | total time: 15 min. | makes 6 servings | carb choices: 1
prep time: 15 min. | total time: 25 min. | makes 2 servings | carb choices: 3
what you need
make it
what you need
make it
5 cups
1 cup
½ cup
4
2
½ cup
TOSS all ingredients except dressing in large bowl.
4 oz.
¼ cup
2
½ lb
2 cups
½ cup
½ cup
4 tsp.
COOK spaghetti as directed on package.
torn spinach leaves
sliced fresh mushrooms
thin red onion wedges
slices OSCAR MAYER
Turkey Bacon,crisply cooked, drained and crumbled
hard-cooked eggs, chopped
KRAFT Light CATALINA Dressing
ADD dressing; mix lightly.
SERVE immediately.
NUTRITION (per serving): 100 calories, 4g total fat, 1g saturated fat, 80mg cholesterol,
440mg sodium, 11g carbohydrate, 1g dietary fiber, 7g sugars, 5g protein
20 (¼ 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
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 ¼ 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): 480 calories, 11g total fat, 4.5g saturated fat, 85mg
cholesterol, 840mg sodium, 52g carbohydrate, 10g dietary fiber, 7g sugars, 45g protein
Want more ways to enjoy veggies? We’ve got lots of green (and red and yellow…) tastes at GoodEatingGoodLiving.com 21
featured recipes
simple southern-style “unfried” chicken
beef and vegetable stir-fry
prep time: 15 min. | total time: 1 hr 30 min. | makes 6 servings | carb choices: 1
prep time: 10 min. | total time: 25 min. | makes 4 servings | carb choices: 3
what you need
make it
what you need
make it
1
½ cup
1
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.
cups
2
¼ cup
2 Tbsp.
¾ tsp.
1 lb.
2 tsp.
1
¼ cup
COOK rice as directed on package. Meanwhile,
mix soy sauce, dressing and ginger until well
blended; set aside. Toss meat with cornstarch.
broiler-fryer chicken (3 ¼ lb), cut up
KRAFT Light Ranch Dressing
pkt SHAKE ‘N BAKE Extra Crispy Seasoned Coating Mix
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).
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
22 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
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): 440 calories, 13g total fat, 3.5g saturated fat, 45mg
cholesterol, 740mg sodium, 48g carbohydrate, 5g dietary fiber, 6g sugars, 31g protein
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
pan-fried fish with creamy lemon sauce
prep time: 10 min. | total time: 45 min. | makes 6 servings | carb choices: 3 ½
prep time: 5 min. | total time: 19 min. | makes 2 servings | carb choices: ½
what you need
make it
what you need
make it
1
¼ cup
1 lb.
1
1
¾ lb.
2 Tbsp.
¼ cup
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.
2
1 Tbsp.
2 Tbsp.
¼ cup
1 Tbsp.
1 oz.
1 Tbsp.
COAT fish with flour.
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 ¹⁄³ Less Fat than Cream Cheese
KRAFT Grated Parmesan Cheese
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.
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
24 tilapia fillets (½ lb.)
flour
KRAFT Light House Italian Dressing
fat-free reduced-sodium chicken broth
lemon juice
PHILADELPHIA Fat Free Cream Cheese, cubed
chopped fresh parsley
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): 170 calories, 4g total fat, 1g saturated fat, 50mg
cholesterol, 340mg sodium, 6g carbohydrate, 0g dietary fiber, 2g sugars, 27g protein
Looking for variety? Whether you need a dish to share with company or a fast weeknight dinner, we’ve got it at GoodEatingGoodLiving.com 25
featured recipes
triple-berry cheesecake squares
low-fat chocolate-banana parfaits
prep time: 20 min. | total time: 3 hr 30 min. | makes 12 servings | carb choices: 1
prep time: 10 min. | total time: 1 hr 10 min. | makes 4 servings | carb choices: 2
what you need
what you need
make it
1
2 cups
2
¾ cup
BEAT pudding mix and milk with whisk 2 min.
36
3 Tbsp.
6 oz.
¼ cup
1 cup
2 cups
¾ cup
1
1 cup
make it
Reduced Fat NILLA Wafers, finely crushed (about 1¼ 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
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.
26 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.
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.
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.
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
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? We’ve got everything from parfaits to pies (that fit into your meal plan) at GoodEatingGoodLiving.com 27
brands you love
smart choices made easy
Good eating with diabetes doesn’t require special “diabetic” foods. Welcome to a world of choices from familiar brands!
KRAFT 2% Milk
Singles Reduced Fat
Pasteurized Prepared
Cheese Product
Serving size: 1 slice
Calories: 45
Carb choices: 0
PLANTERS NUTrition
Lightly Salted Mixed
Nuts (Heart Healthy Mix)
Serving size: 1 oz.
Calories: 170
Carb choices: 0
28
KRAFT 2% Milk Natural
Shredded Reduced Fat
Mild Cheddar Cheese
Serving size: ¼ cup
Calories: 80
Carb choices: 0
OREO 100 Calorie
Packs Thin Crisps Baked
Chocolate Wafer Snacks
Serving size: 1 package
Calories: 100
Carb choices: 1
BREAKSTONE’S 4-Pack
Low Fat Cottage Cheese
2% Milkfat
Serving size: 1 container
Calories: 90
Carb choices: ½
TRISCUIT Baked Whole
Wheat Crackers, Original
Serving size: 6 crackers
Calories: 120
Carb choices: 1
KRAFT Natural Cheese
Snacks Natural LowMoisture Part-Skim
Mozzarella String Cheese
Serving size: 1 stick
Calories: 80
Carb choices: 0
SNACKWELL’S Cookie
Cakes Fat Free Devil’s Food
Serving size: 1 cookie
Calories: 50
Carb choices: 1
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: ¼ 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
JELL-O Sugar Free
Low Calorie Gelatin Dessert
Serving size: ½ cup
Calories: 10
Carb choices: 0
Mousse Temptations by
JELL-O Chocolate Indulgence
Sugar Free Snacks
Serving size: 1 snack
Calories: 60
Carb choices: ½
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
30
MAXWELL HOUSE
Ground Coffee
Serving size: 6 fl oz.
Calories: 0
Carb choices: 0
COOL WHIP Sugar Free
Whipped Topping
Serving size: 2 Tbsp.
Calories: 20
Carb choices: 0
Sign up FREE at
GoodEatingGoodLiving.com
KRAFT Light Balsamic
Vinaigrette Dressing
Serving size: 2 Tbsp.
Calories: 25
Carb choices: 0
BOCA Meatless All
American Flame Grilled
Soy Protein Burger
Serving size: 1 burger
Calories: 120
Carb choices: ½
Want more information about products that make better-for-you eating easy? Visit the brand section of our website at GoodEatingGoodLiving.com
31
what I’ve learned about
living well
You’re not alone!
Tap in to our community to see how others living
with diabetes are taking charge of their health.
helpful to know that this wasn’t
“anIt was
all-or-nothing situation.”
—Sam Gillespie
Read more about how Sam enjoys delicious variety—
including foods he’s always loved.
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).
can never have too much information
“orYou
too much support for living with diabetes.”
—Kathleen Hinschberger
Read more about what she’s learned and find
new ideas—from food to fitness—by 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