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Ask your doctor what you can do to reach your targets for A1C,
blood pressure, and cholesterol.
5
• Eat more fiber by eating • Eat fewer foods that are
more whole-grain foods. high in sugar, such as:
Whole grains can be Fruit-flavored drinks.
found in:
Sodas.
Breakfast cereals made
Tea or coffee
with 100% whole
sweetened with sugar.
grains.
• Use less salt in cooking
Oatmeal.
and at the table. Eat fewer
Whole grain rice. foods that are high in salt,
Whole-wheat bread, such as:
bagels, pita bread, and Canned and package
tortillas. soups.
• Eat a variety of fruits and Canned vegetables.
vegetables every day.
Pickles.
Choose fresh, frozen,
canned, or dried fruit and Processed meats.
100% fruit juices most • Never skip meals. Stick
of the time. Eat plenty of to your meal plan as best
veggies like these: you can.
Dark green veggies • Limit the amount of
(e.g., broccoli, spinach, alcohol you drink.
brussel sprouts). • Make changes slowly.
Orange veggies It takes time to achieve
(e.g., carrots, sweet lasting goals.
potatoes*, pumpkin,
winter squash).
Beans and peas (e.g.,
black beans*, garbanzo
beans*, kidney beans*,
pinto beans*, split
peas*, lentils*).
6
Following a meal plan that • Visit http://www.diabetes.
is made for you will help org/food-and-fitness/
you feel better, keep your food/planning-meals/
blood glucose levels in your carb-counting/ to get
target range, take in the right more information on
amount of calories, and get carbohydrate counting.
enough nutrients.
Where can you learn how to
Where can you learn more read food labels?
about making a diabetes You can learn a lot about
meal plan? foods by reading food labels.
• Contact a registered Visit these Web sites to learn
dietitian to make a meal more about reading food
plan just for you. labels:
• Visit the American • U.S. Food and Drug
Dietetic Association Web Administration (www.
site to find a nutrition cfsan.fda.gov/~dms/
professional that can help foodlab.html).
you develop a healthy • U.S. Department of
meal plan Agriculture (www.fns.
(www.eatright.org). usda.gov/tn/Resources/
• Visit the American Nibbles/healthful_labels.
Association of Diabetes pdf).
Educators to find a • American Diabetes
diabetes educator (www. Association (http://www.
diabeteseducator.org). diabetes.org/food-and
• Visit the American fitness/food/what-can-i-eat/
Diabetes Association Web taking-a-closer-look-at
site for more information labels.html).
on carbohydrate counting
and the exchange method
(www.diabetes.org).
7
SPANISH
OME
10
• In a medium mixing bowl, slightly Exchanges:
beat eggs and egg whites, pepper,
garlic salt, and low-fat mozzarella Meat 2
cheese. Stir egg-cheese mixture Bread 2
into the cooked vegetables.
Vegetable
• In a 10-inch pie pan or ovenproof Fat 2
skillet, add vegetable spray and
transfer potatoes and egg mixture Note: Diabetic exchanges are
to pan. Sprinkle with low-fat calculated based on the American
parmesan cheese and bake until Diabetes Association Exchange
firm and brown on top, about System.
20–30 minutes.
LET
Vitamin A 8%
Vitamin C 60%
Calcium 15%
Iron 8%
* Percent Daily Values are based on a
2,000 calorie diet.
11
Ingredients: Beef or Turkey Stew / Carne
de res o de pavo guisada
1 pound lean beef or
turkey breast, cut into This dish goes nicely with
cubes a green leaf lettuce and
2 Tbsp. whole wheat cucumber salad and a dinner
flour roll. Plantains or corn can be
¼ tsp. salt (optional) used in place of the potatoes.
¼ tsp. pepper
¼ tsp. cumin Directions:
1½ Tbsp. olive oil
• Preheat oven to 375 °F.
2 cloves garlic, minced
2 medium onions, • Mix the whole wheat flour with
sliced salt, pepper, and cumin. Roll
the beef or turkey cubes in the
2 stalks celery, sliced mixture. Shake off excess flour.
1 medium red/green
bell pepper, sliced • In a large skillet, heat olive oil
over medium-high heat. Add
1 medium tomato, beef or turkey cubes and sauté
finely minced until nicely brown, about 7–10
5 cups beef or turkey minutes.
broth, fat removed
5 small potatoes,
peeled and cubed
12 small carrots, cut into
large chunks
1¼ cups green peas
BEEF
STEW
12
• Place beef or turkey in an Exchanges:
ovenproof casserole dish.
Lean Meat 3
• Add minced garlic, onions, celery,
Vegetable 2
and peppers to skillet and cook
until vegetables are tender, about Bread 2
5 minutes. Fat 1
• Stir in tomato and broth. Bring to a Note: Diabetic exchanges are
boil and pour over turkey or beef calculated based on the American
in casserole dish. Cover dish tightly Diabetes Association Exchange
and bake for 1 hour at 375 °F. System.
• Remove from oven and stir in
potatoes, carrots, and peas. Bake Total Servings 4
for another 20–25 minutes or Nutrition Facts
until tender. Beef or Turkey Stew
Serving Size 1½ cup
Vitamin A 340%
Vitamin C 80%
Calcium 6%
Iron 15%
* Percent Daily Values are based on a
2,000 calorie diet.
13
RED
AR S NAP
C
IB
B EA
N
Ingredients:
Caribbean Red Snapper /
2 Tbsp. olive oil Pargo rojo caribeño
1 medium onion, This fish can be served on
chopped
top of vegetables along
½ cup red pepper,
chopped with whole grain rice and
garnished with parsley.
½ cup carrots, cut into
strips Salmon or chicken breast
can be used in place of red
1 clove garlic, minced
snapper.
½ cup dry white wine
¾ pound red snapper
fillet
1 large tomato,
chopped
2 Tbsp. pitted ripe
olives, chopped
2 Tbsp. crumbled
low-fat feta or low-fat
ricotta cheese
14
Exchanges:
PER Meat
Vegetable
Bread
Fat
Note: Diabetic exchanges are
2
1¼
½
2
Total Servings 4
Nutrition Facts
Caribbean Red Snapper
Directions: Serving Size ¼ red snapper
with ½ cup vegetables (233g)
• In a large skillet, heat olive oil
Amount Per Serving
over medium heat. Add onion,
Calories Calories from Fat
red pepper, carrots, and garlic.
220 80
Sauté mixture for 10 minutes.
Add wine and bring to boil. Push
% Daily Value (DV)*
vegetables to one side of the pan.
Total Fat 10g 15%
• Arrange fillets in a single layer in Saturated Fat 2g 10%
center of skillet. Cover and cook Trans Fat 0g
for 5 minutes. Cholesterol 35mg 12%
Sodium 160mg 7%
• Add tomato and olives. Top with Total Carbohydrate8g 3%
cheese. Cover and cook for 3 Dietary Fiber 2g 8%
minutes or until fish is firm but Sugars 4g
moist. Protein 19g
15
Ingredients: Two Cheese Pizza / Pizza de
dos quesos
2 Tbsp. whole wheat
flour Serve your pizza with fresh
1 can (10 ounces) fruit and a mixed green salad
refrigerated pizza garnished with red beans to
crust balance your meal.
Vegetable cooking
spray Directions:
2 Tbsp. olive oil
• Preheat oven to 425 °F.
½ cup low-fat ricotta
cheese • Spread whole wheat flour over
½ tsp. dried basil working surface. Roll out dough
with rolling pin to desired crust
1 small onion, minced thickness.
2 cloves garlic, minced
• Coat cookie sheet with vegetable
¼ tsp. salt (optional) cooking spray. Transfer pizza crust
4 ounces shredded to cookie sheet. Brush olive oil
part-skim mozzarella over crust.
cheese
2 cups mushrooms,
chopped
1 large red pepper, cut
into strips
TWO CHEESE
PIZZA
Exchanges:
Meat 2½
Bread 3
Vegetable 1
Fat 3¾
Note: Diabetic exchanges are
calculated based on the American
Diabetes Association Exchange
System.
16
• Mix low-fat ricotta cheese with Total Servings 4
dried basil, onion, garlic, and salt. Nutrition Facts
Spread this mixture over crust. Two Cheese Pizza
Serving Size 2 slices (¼ of pie)
• Sprinkle crust with part-skim
mozzarella cheese. Top cheese Amount Per Serving
with mushrooms and red pepper. Calories Calories from Fat
• Bake at 425 °F for 13–15 minutes 420 170
or until cheese melts and crust is
deep golden brown. % Daily Value (DV)*
Total Fat 19g 29%
• Cut into 8 slices. Saturated Fat 7g 35%
Trans Fat 0g
Cholesterol 25mg 8%
Sodium 580mg 24%
Total Carbohydrate44g 15%
Dietary Fiber 3g 12%
Sugars 5g
Protein 20g
Vitamin A 30%
Vitamin C 90%
Calcium 40%
Iron 15%
* Percent Daily Values are based on a
2,000 calorie diet.
17
for color
3 medium tomatoes,
chopped
1 cup frozen peas
1 cup frozen corn
1 cup frozen green
E W I T H
I C
beans
Olives or capers for
garnish (optional) R
18
• Add chicken, salt, chicken broth,
TM
Exchanges:
water, Saffron/Sazón , and
tomatoes. Bring water to a boil. Meat 5
Bread 3
• Reduce heat to medium-low,
cover, and let the casserole Vegetable 1
simmer until water is absorbed Fat 1
and rice is tender, about 20
minutes. Note: Diabetic exchanges are
calculated based on the American
• Stir in peas, corn, and beans and Diabetes Association Exchange
cook for 8–10 minutes. When System.
everything is hot, the casserole
is ready to serve. Garnish with
olives or capers, if desired. Total Servings 8
Nutrition Facts
Rice with Chicken, Spanish Style
Serving Size 1½ cup
Vitamin A 30%
Vitamin C 70%
Calcium 4%
Iron 20%
* Percent Daily Values are based on a
2,000 calorie diet.
CHICKEN 19
Ingredients: Pozole
2 pounds lean beef, Only a small amount of oil is
cubed needed to sauté meat.
1 Tbsp. olive oil
1 large onion, chopped Directions:
1 clove garlic, finely • In a large pot, heat olive oil. Add
chopped beef and sauté.
¼ tsp. salt
• Add onion, garlic, salt, pepper,
tsp. pepper cilantro, and enough water to
¼ cup fresh cilantro, cover meat. Stir to mix ingredients
chopped evenly. Cover pot and cook over
low heat until meat is tender.
1 can (15 ounces)
stewed tomatoes • Add tomatoes and tomato paste.
2 ounces tomato paste Continue cooking for about 20
minutes.
1 can (1 pound 13
ounces) hominy • Add hominy and continue
cooking another 15 minutes,
stirring occasionally. If too thick,
Total Servings 8 add water for desired consistency.
Nutrition Facts
Pozole
Option: Skinless, boneless chicken
Serving Size 1 cup
breasts can be used instead of beef
cubes.
Amount Per Serving
Calories Calories from Fat
220 70
PO
% Daily Value (DV)*
Total Fat 7g 11%
Saturated Fat 2g 10%
Trans Fat 0g
Cholesterol 70mg 23%
Sodium 390mg 16%
Total Carbohydrate17g 6%
Dietary Fiber 3g 12%
Sugars 5g
Protein 21g
Vitamin A 4%
Vitamin C 10%
Calcium 4%
Iron 15%
* Percent Daily Values are based on a
2,000 calorie diet.
20
Exchanges:
Meat 3
Bread 1
Vegetable ½
Fat 1
Note: Diabetic exchanges are
calculated based on the American
Diabetes Association Exchange
System.
ZOLE
21
Ingredients:
1 medium onion, cut
into thin strips
2 large green peppers,
cut into thin strips
2 large red peppers, cut
into thin strips
1 cup fresh cilantro,
finely chopped
1 ripe avocado, peeled
and seeded, cut into
12 slices
1½ cups fresh tomato
salsa (see ingredients
below)
12 flour tortillas
Vegetable cooking
spray
Vitamin A 25%
Vitamin C 100%
Calcium 10%
Iron 15%
* Percent Daily Values are based on a
2,000 calorie diet.
23
TROPICAL
seeded and cut into
slices (or ½ cup cut
FANT
into cubes)
2 oranges, seeded and
cut into slices
½ cup unsweetened
orange juice
24
Exchanges:
Fruit 2¾
Milk
Note: Diabetic exchanges are
calculated based on the American
Diabetes Association Exchange
System.
Total Servings 3
Nutrition Facts
Tropical Fruits Fantasia
Serving Size ½ cup
FRUITS
Cholesterol 0mg 0%
Sodium 40mg 2%
ASIA
Vitamin A 50%
Vitamin C 230%
Calcium 15%
Iron 2%
* Percent Daily Values are based on a
25
References National Cattleman’s Beef
Association; 1996.
American Diabetes
Association. Reading Food National Cancer Institute.
Labels. American Diabetes Celebre la Cocina Hispana,
Association Web site. Healthy Hispanic Recipes.
Available at http://www. Washington, DC: U.S.
diabetes.org/food-and Department of Health and
fitness/food/what-can-i-eat/ Human Services; 1995.
taking-a-closer-look-at NIH Publication Number
labels.html. 95-3906(s).
28
Jeanette Beltrán
President and CEO, Top Diabetes
JBD and Associates Prevention and
Control Program
Eliana T. Loveluck (DPCP) State Partners
Director, Center for
Consumers, National
with a High Hispanic/
Alliance for Hispanic Health Latino Population
Arizona
Paul M. Baker
Deputy Director, Carmen D. Ramírez
Center for Consumers Community Program
National Alliance for Coordinator, Diabetes
Hispanic Health Prevention and Control
Program, Arizona
Department of Health
Ad Hoc Members Services
29
MY RECIPE FOR:
MY RECIPE FOR: