Kathleen Stanley - Quick and Easy Diabetic Recipes for One

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2007 by the American Diabetes Association, Inc. 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.

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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 health care 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.

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Library of Congress Cataloging-in-Publication Data
Stanley, Kathleen, 1963
Quick and easy diabetic recipes for one / Kathleen Stanley and Connie Crawley. -- 2nd ed.
p. cm.
Includes index.
ISBN 978-1-58040-264-4 (alk. paper)
1. Diabetes--Diet therapy--Recipes. 2. Cookery for one. I. Crawley, Connie C., 1953- II. Title.
RC662.S76 2007
641.56314--dc22
2007010497
eISBN: 978-1-58040-651-2

To my mom, who humored me during my early years in the kitchen, and to my husband, who adds the most important ingredient in my life.
Kathleen Stanley

To my husband, who loves to taste-test my recipes when he gets the chance.
Connie Crawley

Contents

Thanks go to Madelyn Wheeler, MS, RD, CDE, and Marilynn S. Arnold, MS, RD, CDE, who provided thoughtful and helpful reviews of the introductory material. Lyn Wheeler also did her usual careful job on the nutrient analysis. A few of these recipes were originally developed for the University of Georgia Cooperative Extension.

You already know how important a healthy, flexible meal plan is in controlling your diabetes. But if youre on your own, you may feel too busy, rushed, or scattered to eat well. Or you may be feeling lonely, tired, or discouraged about the effort it would take to cook something for yourself. Help is here! This book shows you how to prepare quick, nutritious meals just for youbecause you deserve them, just like you deserve to always feel your best.

What, when, and how much you eat has a huge impact on your blood glucose level. Blood glucose, in turn, affects everything about how well you feeland how much, or little, diabetes will affect your life. Its easier than you think to make just a few changes that will reap long-term benefits.

Youre continually faced with food choices and food temptations during your waking hours. Food is the center of many social events, including get-togethers with friends, special family gatherings, and religious meetings. Youre bombarded each day with food advertisements and dozens of local fast-food restaurants. You may have used food as a reward or for comfort in the past, or developed some habits youd prefer to change.

The good news is that there are many different ways to eat welland many different things you can eat! The first step is to see a registered dietitian (RD) to design your own individualized plan. This will take into account your food likes and dislikes, your exercise habits, and your daily schedule. Weve learned you can be much more flexible in your food choices than we originally thoughtso plan how to include that tasty dessert or previously forbidden food into your new, healthy meal plan.

How to Get Started

Choosing the right foods and putting them together into meals can be confusing. How do you start to put together a healthy meal plan to last a lifetime? Daily activities and routines change, and this may affect your interest in food shopping and food preparation in many different ways. When you are a college student, you may have few choices for meals, and as a single adult, you may have little time for even basic meal preparation. As you get older, your appetite and interest in food can increase or decrease. A meal plan should be adjusted during the different stages of life, but have some basic components that allow it to be flexible enough to last a lifetime. Here are some basic tips that you may find helpful when setting up your meal plan.

Moderation is the key. Learn about portion control. When you first start to cook for yourself, stick to the recommended serving sizes or amounts, even if they seem too small or large. You may have to adjust your perspective when it comes to food quantities.

Balance and variety are essential. Eating the same foods over and over again may lead to boredom and frustration! If you are on a limited or restricted meal plan you just cant stick to, investigate why. Perhaps you have fallen into a habit of shopping for the same thingstake a friend with you to the store and listen to his or her suggestions, or ask your dietitian for new ideas.

Practice in the kitchen. Great-tasting recipes will keep you satisfied and interested in your meal plan. Practice with the recipes in this book and learn what works for you! Seek out new recipes, and learn about possible ingredient substitutions. You may be able to turn a previously forbidden recipe into a new healthy option. To permanently change your eating habits, begin trying one new recipe a weekin one year, you can have a whole new set of eating choices.

Include your favorite foods. Your meal plan can allow satisfying portions of your favorite foods. If it doesnt, consult your dietitian or diabetes health care team to learn why. Knowledge is power: by learning about new cooking techniques and food combinations, you can find creative ways to keep your taste buds happyand the rest of you healthy!

Timing Is Everything

Some people will tell you that choosing foods is the hardest part of a meal plan. However, in todays busy world, sticking to a meal schedule may be just as difficult. People with diabetes need to follow a regular meal schedule so that a pattern of metabolism is established. In other words, whenever you eat something, it is digested in the body. This digestive process (the basis of metabolism) breaks down the components of food (protein, fat, and carbohydrate) into fuel (glucose).