delicious food ideaseasy-portion snacks,recipe makeover tips,

carb truths

top-rated recipesflavorful pasta,

“unfried” chicken,berry cheesecake

real-life motivationeasy fitness moves,

your questions answered,doctor visit guide

specialedition

Spaghetti with Zesty Bolognese

GoodEatingGoodLiving.com ��

you can live

deliciously with diabetes!

• 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

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:

what’s insidegood eating 4 this is eating well with diabetes

6 12 snacks under 200 calories

8 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 grab-and-go breakfast sandwich

15 baked apple pancake

16 cheesy spinach and artichoke dip

17 cheesy BBQ chicken triscuits

18 famous sub shop club

19 chicken salad panini

20 bacon spinach salad

21 parmesan, chicken & broccoli pasta

22 simple southern-style “unfried” chicken

23 beef and vegetable stir-fry

24 spaghetti with zesty bolognese

25 pan-fried fish with creamy lemon sauce

26 triple-berry cheesecake squares

27 low-fat chocolate-banana parfaits

brands you love 28 smart choices made easy

my diabetes 32 what I’ve learned about living well

Not a member yet? Join FREE today at GoodEatingGoodLiving.com

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 GoodEatingGoodLiving.com. Dig in, and enjoy!

�

Think you need to give up the

foods you love to keep your

blood glucose on track? We’ve

got delicious news for you!

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 KOOL-

AID 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.

this is eating well with diabetes

good eating

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 �

�

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% MilkMozzarella

Cheese StickCalories: 70

Carb choices: 0

6TRISCUIT Crackers

Calories: 120Carb choices: 1

RITZ Snack Mix100 Calorie Pack

Calories: 100Carb choices: 1

3 Tbsp.(about 35)

PLANTERS CocktailPeanuts, Lightly Salted

Calories: 170Carb choices: 0

BREAKSTONE’S2% Milkfat Lowfat Cottage Cheese

(snack-size container) Calories: 90

Carb choices: ½

medium kiwiCalories: 45

Carb choices: 1

KRAFT 2% MilkSingles, with

1 medium apple,sliced

Calories: 130Carb choices: 1½

JELL-O Sugar Free Gelatin Strawberry Acai

Calories: 10Carb choices: 0

Mousse Temptations by JELL-O Sugar Free

SnacksCalories: 60

Carb choices: ½

2SNACKWELL’S

Sugar FreeShortbread Cookies,

with 1 mug of MAxWELL HOUSE CoffeeCalories: 130

Carb choices: 1½

Strawberry-Yogurt Smoothie featuring

CRYSTAL LIGHT Drink Mix (recipe at

GoodEatingGoodLiving.com)

Calories: 100 Carb choices: 1

Quick Quesadilla featuring KRAFT 2% Milk Singles (recipe at

GoodEatingGoodLiving.com)

Calories: 150Carb choices: 1

12 snacks under 200 calories

good eating

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 �

�

Have a taste you’d like to make

better for you? Take these expert Kraft Kitchen tips into your kitchen.

made-over cheeseburgersprep time: 10 min. | total time: 21 min. | makes 4 servings | carb choices: 1½

what you need 1 lb. extra-lean ground beef ¼ cup MIRACLE WHIP Light Dressing, divided 4 KRAFT 2% Milk Singles 4 whole-wheat hamburger buns, toasted 4 lettuce leaves 1 tomato, cut into 4 slices

make itMIX meat and 2 Tbsp. dressing; shape into 4 (½-inch-thick) patties.

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

makeover: how we did itWe 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.

make over your

favorites

good eating

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 �

smart scrambled eggsTry egg whites or ¼ cup egg substitute per whole egg.

super sandwichesUse whole-grain bread and KRAFT Light Ranch Dressing or KRAFT Mayo with Olive Oil Reduced Fat Mayonnaise in place of full-fat mayo.

flavorful fruit yogurtTry plain fat-free or Greek yogurt withfresh berries.

better-for-you burgers/meatloaf/meatballsUse extra-lean ground beef, also called ground sirloin (95% lean).

crunch you’ll loveSalad bar veggies or TRISCUIT crackers make a great substitute for chips served with dip.

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

cheesy favoritesUse KRAFT 2% Milk Shredded Cheese or KRAFT 2% Milk Singles.

great potatoesTry sweet potatoes in place of white potatoes.

perfect pastaUse whole-grain or multigrain versions.

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

10

Spending time in a gym isn’t the only way to give your body a boost! Every move you make, every day, adds up.

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.

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!

it’s time to redefine exercise

*When you consume one packet during light physical activity.

fit benefitsRegular, 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.

on the move

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

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

GoodEatingGoodLiving.com 13

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

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.

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.

yourquestions answered

good living

Before my next visit, I’m going to do my best to:..............................................................................................................................................................................................................................................................................................................

Questions (For example, “Are my medications working for me?” or “Why are my levels higher in the morning?”) ...........................................................................................................................................................................................................................................................................................................................................................................................................

guide to a great healthcare visit

Things to bring to my visit:

• 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

getting ready for my visit

during the visit

Important things to talk about:

• 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

Date of visit:

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

*Taking note of my health today:

next steps

Next appointment scheduled for:

*Note: Not every result will be available at your visit (e.g. cholesterol). Write down your results once they are received.

today’s levelrecommended level for next visit

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.

12

grab-and-go breakfast sandwichprep time: 5 min. | total time: 10 min. | makes 1 serving | carb choices: 2

what you need¼cup cholesterol-freeegg product 1 Englishmuffin,split, toasted 1 KRAFT2%MilkSharp CheddarSingles 1 sliceOSCARMAYER TurkeyBacon,cooked, cutcrosswiseinhalf

baked apple pancakeprep time: 15 min. | total time: 35 min. | makes 6 servings | carb choices: 1

make itCookeggproductinskilletsprayedwithcookingsprayonmediumheat3min.oruntilset,stirringoccasionally.

FILLmuffinhalveswithegg,Singlesandbacon.

NUTRITION (per serving): 270 calories, 8g total fat, 3g saturated fat, 20mg cholesterol, 850mg sodium, 29g carbohydrate, 2g dietary fiber, 2g sugars, 18g protein

what you need2Tbsp. margarine,divided 3 GrannySmithapples (1lb),thinlysliced ½cup KRAFT2%Milk ShreddedCheddar Cheese 1oz. PHILADELPHIA NeufchâtelCheese, softened ½cup fat-freemilk ½cup flour ¾cup cholesterol-freeegg product ¼cup SPLENDA®NoCalorie Sweetener,Granulated, divided 1⁄8tsp. salt ½tsp. groundcinnamon

make it

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

SPLENDA® is a trademark of McNeil Nutritionals, LLC.

14

featuredrecipes

Want more ways to wake up your breakfast?Youcanfinddeliciousideas—frombrunchbakesforentertainingtoquick-prepsmoothies—atGoodEatingGoodLiving.com15

HEATovento475˚F.

MELT1Tbsp.margarineinlargeovenproofskilletonmediumheat.Addapples;cook5min.oruntilcrisp-tender,stirringfrequently.Topwithcheddar.

WHIskNeufchâtelandmilkinmediumbowluntilblended.Stirinflour,eggproduct,1Tbsp.SPLENDA®GranulatedSweetenerandsalt;pouroverapples.SprinklewithcombinedremainingSPLENDA®GranulatedSweetenerandcinnamon;dotwithremainingmargarine.

BAkE12to15min.oruntilpuffedandgoldenbrown.

cheesy spinach and artichoke dipprep time: 10 min. | total time: 30 min. | makes 22 servings | carb choices: 0

what you need 1 can(14oz.)artichoke hearts,drained,finely chopped 1 pkg(10oz.)frozen choppedspinach,thawed, welldrained¾cup KRAFTGratedParmesan Cheese¾cup KRAFTLightMayo ReducedFatMayonnaise½cup KRAFT2%MilkShredded MozzarellaCheese½tsp. garlicpowder

make itHEATovento350°F.

MIXingredients;spooninto9-inchquichedishorpieplate.

BAkE20min.oruntilheatedthrough.

sERVEwithTRISCUITReducedFatCrackersandassortedcut-upfreshvegetables.

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

cheesy BBQ chicken triscuitsprep time: 10 min. | total time: 15 min. | makes 8 servings | carb choices: ½

what you need 2oz. (¼of8-oz.pkg)KRAFT 2%MilkCheddarCheese 1 cookedsmallboneless skinlesschickenbreasthalf (¼lb),cutinto16thinslices¼cup BULL’S-EYEOriginal BarbecueSauce 16 TRISCUITCrackers 1 greenonion,sliced

make itHEATovento350ºF.

CUTcheeseinto8slices;cuteachslicecrosswiseinhalf.Combinechickenandsauce.

PLACEcrackersinsinglelayeronbakingsheet.Topwithchickenandcheese.

BAkE4to5min.oruntilcheeseismelted.Topwithonions.

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

featuredrecipes

Want more tasty (yet smart) appetizer options—fromdipstodeviledeggs?Beforeguestsvisit,gotoGoodEatingGoodLiving.com17

famous sub shop clubprep time: 5 min. | total time: 5 min. | makes 2 servings | carb choices: 1½

what you need1Tbsp. KRAFTLightMayoReduced FatMayonnaise 2 hotdogbuns 4 sliceseachOSCARMAYER DeliFreshShaved: HoneyHam OvenRoastedTurkeyBreast SlowRoastedRoastBeef 1 smalltomato,cutcrosswise inhalf,thensliced1cup shreddedlettuce

make itsPREADmayoontocutsidesofbuns.

FILLwithremainingingredients.

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

chicken salad paniniprep time: 10 min. | total time: 16 min. | makes 4 sandwiches | carb choices: 2

what you need 2½ cupschoppedcooked chickenbreast¼cup KRAFTLightMayoReduced FatMayonnaise2Tbsp. OSCARMAYERReal BaconBits 1 greenonion,thinlysliced2Tbsp. KRAFTLightRanchDressing 8 slicesmultigrainbread 1 tomato,cutinto8thinslices 4 KRAFTDeliFresh2% MilkSharpCheddar CheeseSlices

make itMIXchicken,mayo,bacon,onionsanddressing;spreadonto4breadslices.Topwithtomatoes,cheeseandremainingbread.

Cookinpreheatedgrillpanorskilletsprayedwithcookingsprayonmediumheat3min.oneachsideoruntilgoldenbrownonbothsides.

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

featuredrecipes

Want more ways to make your midday taste great?Fromsaladstosandwiches,welovelunchatGoodEatingGoodLiving.com19

bacon spinach saladprep time: 15 min. | total time: 15 min. | makes 6 servings | carb choices: 1

what you need5cups tornspinachleaves1cup slicedfreshmushrooms½cup thinredonionwedges 4 slicesOSCARMAYER TurkeyBacon,crisply cooked,drainedand crumbled 2 hard-cookedeggs,chopped½cup KRAFTLightCATALINA Dressing

make itTossallingredientsexceptdressinginlargebowl.

ADDdressing;mixlightly.

sERVEimmediately.

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

parmesan, chicken & broccoli pastaprep time: 15 min. | total time: 25 min. | makes 2 servings | carb choices: 3

what you need 4oz. (¼of16-oz.pkg)whole wheatspaghetti,uncooked¼cup KRAFTLightZestyItalian Dressing 2 clovesgarlic,minced ½lb bonelessskinlesschicken breasts,cutintostrips2cups broccoliflorets½cup choppedtomatoes½cup KRAFT2%MilkShredded MozzarellaCheese,divided4tsp. KRAFTGratedParmesan Cheese

make itCookspaghettiasdirectedonpackage.

MEANWHILE,heatdressingandgarlicinlargenonstickskilletonmediumheat.Addchickenandbroccoli;cookandstir5to7min.oruntilchickeniscookedthrough.Stirintomatoesand¼cupmozzarellacheese;cook1to2min.oruntilheatedthrough,stirringoccasionally.

DRAINspaghetti;placeonservingplate.Topwithchickenmixture,remainingmozzarellacheeseandParmesancheese.

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

20

featuredrecipes

Want more ways to enjoy veggies?We’vegotlotsofgreen(andredandyellow…)tastesatGoodEatingGoodLiving.com21

what you need 1 broiler-fryerchicken(3¼lb), cutup½cup KRAFTLightRanchDressing 1 pktSHAKE‘NBAKE ExtraCrispySeasoned CoatingMix

make itREMoVEskinfromallchickenpiecesexceptwings.Placechickeninlargeresealableplasticbag.Adddressing.Sealbag;turntoevenlycoatchickenwithdressing.Refrigerate30min.tomarinate.

HEATovento400°F.Placecoatingmixinpieplateorshallowdish.Dipchickenincoatingmix,turningeachpieceovertoevenlycoatbothsides.Placeinsinglelayeronbakingsheet.Sprinklewithanyremainingcoatingmix.Discardbagandmarinade.

BAkE40to45min.oruntilchickeniscookedthrough(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

beef and vegetable stir-fryprep time: 10 min. | total time: 25 min. | makes 4 servings | carb choices: 3

what you need2cups instantbrownrice,uncooked¼cup litesoysauce2Tbsp. KRAFTLightCATALINA Dressing¾tsp. groundginger 1lb. beefflanksteak,cutinto thinstrips 2tsp. cornstarch 1 pkg.(16oz.)frozenstir-fry vegetables,thawedand drained¼cup PLANTERSDryRoasted Peanuts

make itCookriceasdirectedonpackage.Meanwhile,mixsoysauce,dressingandgingeruntilwellblended;setaside.Tossmeatwithcornstarch.

sPRAYlargenonstickskilletwithcookingspray;heatonmedium-highheat.Addmeatmixture;cookandstir3min.oruntilmeatiscookedthrough.Addvegetablesandsoysaucemixture;cookandstir3min.oruntilsauceisthickenedandvegetablesareheatedthrough.

sPooNoverrice;topwithpeanuts.

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

featuredrecipes

Want more family favorites made better for you?Tryourmade-overrecipesandsubmityourownrecipeformakeoverconsiderationatGoodEatingGoodLiving.com23

simple southern-style “unfried” chickenprep time: 15 min. | total time: 1 hr 30 min. | makes 6 servings | carb choices: 1

spaghetti with zesty bologneseprep time: 10 min. | total time: 45 min. | makes 6 servings | carb choices: 3 ½

what you need 1 smallonion,chopped¼cup KRAFTLightZestyItalian Dressing 1lb. extra-leangroundbeef 1 can(15oz.)tomatosauce 1 can(14oz.)dicedtomatoes, undrained ¾lb. spaghetti,uncooked2Tbsp. PHILADELPHIA¹⁄³LessFat thanCreamCheese¼cup KRAFTGratedParmesan Cheese

make itCookandstironionsindressinginlargeskilletonmediumheatuntilcrisp-tender.Addmeat;cookonmedium-highheatuntilbrowned,stirringfrequently.Stirintomatosauceandtomatoes.Bringtoboil;simmeronmedium-low15min.,stirringoccasionally.

MEANWHILE,cookspaghettiasdirectedonpackage.

REMoVEsaucefromheat.Addreduced-fatcreamcheese;stiruntilmelted.Drainspaghetti;placeinlargebowl.TopwithsauceandParmesan.

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

pan-fried fish with creamy lemon sauceprep time: 5 min. | total time: 19 min. | makes 2 servings | carb choices: ½

what you need 2 tilapiafillets(½lb.)1Tbsp. flour2Tbsp. KRAFTLightHouseItalian Dressing¼cup fat-freereduced-sodium chickenbroth1Tbsp. lemonjuice 1oz. PHILADELPHIAFatFree CreamCheese,cubed1Tbsp. choppedfreshparsley

make itCoATfishwithflour.

HEATdressinginmediumskilletonmediumheat.Addfish;cook4to5min.oneachsideoruntilfishflakeseasilywithfork.Removefromskillet;covertokeepwarm.

ADDbrothandlemonjuicetoskillet;cook3min.oruntilreducedbyhalf,stirringfrequentlywithwhisk.Addcreamcheese;cook1min.oruntilmelted,stirringconstantly.Pouroverfish.Sprinklewithparsley.

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

featuredrecipes

Looking for variety?Whetheryouneedadishtosharewithcompanyorafastweeknightdinner,we’vegotitatGoodEatingGoodLiving.com25

low-fat chocolate-banana parfaitsprep time: 10 min. | total time: 1 hr 10 min. | makes 4 servings | carb choices: 2

what you need 1 pkg(1.4oz.)JELL-O ChocolateFatFree SugarFreeInstantPudding2cups coldfat-freemilk 2 bananas,sliced¾cup thawedCOOLWHIPLITE WhippedToppingor COOLWHIPSugarFree WhippedTopping,divided

make itBEATpuddingmixandmilkwithwhisk2min.

sPooNhalfthepuddingevenlyinto4dessertglasses.CoverwithlayersofbananaslicesandhalftheCOOLWHIP;topwithremainingpuddingandremainingCOOLWHIP.

REFRIGERATEatleast1hourbeforeserving.

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

triple-berry cheesecake squaresprep time: 20 min. | total time: 3 hr 30 min. | makes 12 servings | carb choices: 1

what you need 36 ReducedFatNILLAWafers, finelycrushed(about1¼ cups)3Tbsp. margarine,melted 6oz. PHILADELPHIAFatFree CreamCheese,softened ¼cup SPLENDA®NoCalorie Sweetener,Granulated 1cup thawedCOOLWHIP SugarFreeWhippedTopping 2cups mixedfreshberries (raspberries,blueberries, slicedstrawberries) ¾cup boilingwater 1 pkg(0.3oz.)JELL-OLemon FlavorSugarFreeGelatin 1cup icecubes

make it

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

26

featuredrecipes

Want more yummy dessert dishes?We’vegoteverythingfromparfaitstopies(thatfitintoyourmealplan)atGoodEatingGoodLiving.com27

MIXcrumbsandmargarine;pressintobottomof9-inchsquarepan.

BEATcreamcheeseandSPLENDA®GranulatedSweetenerinlargebowlwithmixeruntilwellblended.GentlystirinCOOLWHIP;spreadovercrust.Topwithberries.Refrigerateuntilreadytouse.

ADDboilingwatertogelatinmixinmediumbowl;stir2min.untilcompletelydissolved.Addice;stiruntilmelted.Refrigerate10min.oruntilslightlythickened;spoonoverfruit.Refrigerate3hoursoruntilfirm.

SPLENDA® is a trademark of McNeil Nutritionals, LLC.

brands you love

28

Good eating with diabetes doesn’t require special “diabetic” foods. Welcome to a world of choices from familiar brands!

smart choices made easyKRAFT 2% Milk Singles Reduced Fat Pasteurized Prepared Cheese ProductServing size: 1 sliceCalories: 45Carb choices: 0

KRAFT 2% Milk Natural Shredded Reduced Fat Mild Cheddar CheeseServing size: ¼ cupCalories: 80Carb choices: 0

BREAKSTONE’S 4-Pack Low Fat Cottage Cheese 2% MilkfatServing size: 1 container Calories: 90Carb choices: ½

KRAFT Natural Cheese Snacks Natural Low-Moisture Part-Skim Mozzarella String CheeseServing size: 1 stick Calories: 80Carb choices: 0

PLANTERS NUTrition Lightly Salted Mixed Nuts (Heart Healthy Mix)Serving size: 1 oz.Calories: 170Carb choices: 0

OREO 100 Calorie Packs Thin Crisps Baked Chocolate Wafer SnacksServing size: 1 packageCalories: 100Carb choices: 1

TRISCUIT Baked Whole Wheat Crackers, OriginalServing size: 6 crackersCalories: 120Carb choices: 1

SNACKWELL’S Cookie Cakes Fat Free Devil’s FoodServing size: 1 cookieCalories: 50Carb choices: 1

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brands you love

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CRYSTAL LIGHT Drink Mix, Assorted Flavors, preparedServing size: ¼ packet (makes 8 fl oz.)Calories: 5Carb choices: 0

KOOL-AID Sugar Free Low Calorie Soft Drink Mix, Cherry / Grape / Tropical PunchServing size: 1/8 stick (makes 8 fl oz.)Calories: 5Carb choices: 0

MAXWELL HOUSE Ground CoffeeServing size: 6 fl oz.Calories: 0Carb choices: 0

OSCAR MAYER Deli Fresh Oven Roasted Turkey BreastServing size: 6 slicesCalories: 45 Carb choices: 0

OSCAR MAYER LOUIS RICH Turkey BaconServing size: 1 slice, cookedCalories: 35Carb choices: 0

BOCA Meatless All American Flame Grilled Soy Protein BurgerServing size: 1 burgerCalories: 120Carb choices: ½

JELL-O Sugar Free Low Calorie Gelatin DessertServing size: ½ cupCalories: 10 Carb choices: 0

Mousse Temptations by JELL-O Chocolate Indulgence Sugar Free SnacksServing size: 1 snackCalories: 60 Carb choices: ½

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

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

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what I’ve learned about

living well“It was helpful to know that this wasn’t an all-or-nothing situation.” —Sam Gillespie

Read more about how Sam enjoys delicious variety—

including foods he’s always loved.

You’re not alone! Tap in to our community to see how others living with diabetes are taking charge of their health.

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

GoodEatingGoodLiving.com

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 she’s learned and find

new ideas—from food to fitness—by keeping up

with Good Eating, Good Living.