American Diabetes Association - Diabetes and Heart Healthy Cookbook: More Than 160 Delicious Recipes for Everything from Snacks to Desserts

American Diabetes Association Staff: Director, Book Publishing, Abe Ogden; Managing Editor, Greg Guthrie; Acquisitions Editor, Victor Van Beuren; Editor, Rebekah Renshaw; Production Manager, Melissa Sprott; Composition, ADA; Cover Design, Vis a Vis; Printer, United Graphics, Inc.; American Heart Association Consumer Publications Staff: Director, Linda S. Ball; Managing Editor, Deborah A. Renza; Senior Editor, Robin P. Loveman; Assistant Managing Editor; Roberta W. Sullivan; Recipe Developers, Janice Cole, Linda Drachman, Nancy S. Hughes, Annie King, Karen Levin, Jackie Mills, MS, RD, Kathryn Moore, Carol Ritchie, Julie Shapero, RD, LD, Roxanne Wyss.

2014 by the American Diabetes Association, Inc and American Heart Association. All Rights Reserved. No part of this publication may be reproduced or transmitted in any form or by any means, electronic or mechanical, including duplication, recording, or any information storage and retrieval system, without the prior written permission of the American Diabetes Association.

Printed in the United States of America
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The suggestions and information contained in this publication are generally consistent with the Clinical Practice Recommendations and other policies of the American Diabetes Association, but they do not represent the policy or position of the Association or any of its boards or committees. Reasonable steps have been taken to ensure the accuracy of the information presented. However, the American Diabetes Association cannot ensure the safety or efficacy of any product or service described in this publication. Individuals are advised to consult a physician or other appropriate healthcare professional before undertaking any diet or exercise program or taking any medication referred to in this publication. Professionals must use and apply their own professional judgment, experience, and training and should not rely solely on the information contained in this publication before prescribing any diet, exercise, or medication. The American Diabetes Associationits officers, directors, employees, volunteers, and membersassumes no responsibility or liability for personal or other injury, loss, or damage that may result from the suggestions or information in this publication.

The paper in this publication meets the requirements of the ANSI Standard Z39.48-1992 (permanence of paper).

ADA titles may be purchased for business or promotional use or for special sales. To purchase more than 50 copies of this book at a discount, or for custom editions of this book with your logo, contact the American Diabetes Association at the address below, at booksales@diabetes.org, or by calling 703-299-2046.

American Diabetes Association
1701 North Beauregard Street
Alexandria, Virginia 22311

American Heart Association
7272 Greenville Avenue
Dallas, Texas 75231
1-800-AHA-USA1
www.heart.org

DOI: 10.2337/9781580405188

Library of Congress Cataloging-in-Publication Data
Diabetes and heart healthy cookbook / American Diabetes Association and American Heart Association. 2nd edition.
pages cm
Includes bibliographical references and index.
ISBN 978-1-58040-518-8 (alk. paper)
1. Diet therapy. 2. Diabetes--Diet therapy--Recipes. 3. Heart--Diseases--Diet therapy--Recipes. I. American Diabetes Association. II. American Heart Association.
RC684.D5D53 2014
641.56314--dc23
2013044954
eISBN: 978-1-58040-607-9

Table of Contents

Into the 21st century, diabetes and heart disease continue to present a challenge. Scientific research and medical advances provide new options to treat these conditions, but the real power to improve your health and that of your family lies in the choices you make every day.

Its up to you: Wise lifestyle choices, such as eating more vegetables and taking a walk every day, do reduce your risk of developing diabetes, heart disease, stroke, and cancer. If you already have diabetes or heart disease (and they go hand in hand), the choices you make will help you manage them both.

The link between diabetes and cardiovascular disease is well established. People with diabetes are two to four times more likely than others to have heart disease or stroke. The good news, however, is that the same things that are good for patients with diabetes are good for those with heart-health issues.

The American Diabetes Association (ADA) and the American Heart Association (AHA) are proud to offer the second edition of our first joint cookbook as we work together to help you live a healthier life. These taste-tested recipes were designed to follow the nutritional guidelines of both the ADA and the AHA. You can choose your meals with confidence, knowing that as you enjoy good food you are also taking care of your heart and your health.

To help you make wise choices, each recipe includes a nutrition analysis of the calories, saturated fat, cholesterol, sodium, and carbohydrates, among other nutrients. Because obesity is the leading risk factor for diabetes and a risk factor for cardiovascular disease (the most serious complication of diabetes), you are wise to eat meals that are lower in calories and unhealthful fats. Use the analyses to tailor your eating plan to your individual needs.

Simple choices add up. These small steps can lead to big changes. Try to eat at least three servings of nonstarchy vegetables a daya few more is even better. Aim to eat fresh or unsweetened frozen or canned fruit and plenty of whole grains. Stay away from sweetened drinks. Drink more water and zero-calorie drinks. Leave the highly processed white flour, white sugar, and bad fats in the grocery store, and enjoy a journey through the colorful and flavorful world of fresh food prepared lightly. Youll feel so much better when you do.

Heres to your best health!

Robert E. Ratner, MD, FACP, FACE
Chief Scientific and Medical Officer
American Diabetes Association

Rose Marie Robertson, MD, FAHA
Chief Science and Medical Officer
American Heart Association/American Stroke Association

Eat Better, Feel Better

Diabetes is a major risk factor for heart disease and stroke. The fact is that adolescents and young adults are developing type 2 diabetes at an alarming rate. The seriousness of this situation as it relates to cardiovascular health prompted the American Heart Association and the American Diabetes Association to join forces in an effort to reverse the trend. Healthful lifestyle choices, especially appropriate diet and daily physical activity, can have a major impact on the prevention and treatment of cardiovascular disease in people with diabetes.

The American Diabetes Association and the American Heart Association want to help you make wise choices about the foods you eat. The American Heart Association has contributed to this book by developing delicious and heart-healthy recipes that meet its dietary recommendations. These recipes also are designed to be consistent with the American Diabetes Association dietary guidelines and will introduce variety into meal plans for people with diabetes.

Six Simple Steps to Good Health

By following the guidelines below, you will enjoy the best of natures bounty and, at the same time, help prevent the cardiovascular consequences of diabetes.

1. Enjoy a wide variety of nutritious foods in the right amounts from all the food groups:

Include plenty of fiber-rich, whole-grain foods.

Include legumes, nuts, and seeds.

Include lots of different kinds of vegetables and fruits, especially deeply colored varieties.