You Can Live Deliciously With Diabetes!

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!
whats inside
good eating
4 this is eating well with diabetes
12 snacks under 200 calories
8 make over your favorites

on the move
10 its time to redefine exercise
good living
\Want to enjoy real-life food solutions that taste great?
Youve come to the right place. Good Eating, Good Living
brought to you by KRAFT Foodsis 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
Online recipe videos and more
And now were bringing you this

booklet filled with delicious ideas
and inspiration. Its just a taste of
what you get each month through
GoodEatingGoodLiving.com.
Dig in, and enjoy!
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

28 smart choices made easy
Not a member yet? Join FREE today at

GoodEatingGoodLiving.com
my diabetes
32 what Ive learned about living well
good eating
Think you need to give up the

foods you love to keep your
blood glucose on track?
Weve got delicious news for
you!
this is eating well with diabetes

You dont have to choose between nutrition and
flavor. Instead, imagine youre on a quest to find
foods you lovethat also happen to fit into your
smart-eating goals. Where to start?
call a truce with bread and pasta.

With type 2 diabetes, you dont want to cut out
carbs completelygrains, 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 its 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 thats:
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
familytheyre good eating for everyone!
go ahead have a little dessert.

Sugar is just one type of carb. Its total carb
countnot just sugarsthat will have the most
impact on your blood glucose levels. Its okay to
eat a small dish of ice cream on occasionjust
count it as part of your total carb allowance.
The trick is to make sure sugar-containing
sweet treats dont regularly take up carbs

(and calories) that should be reserved for more
nutritious foods.
make simple changes that add up.

Most people dont need to completely overhaul
what theyre 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
BREAKSTONES
2% Milkfat Lowfat
Cottage Cheese
(snack-size container)
Calories: 90
Carb choices:
Mousse Temptations
by JELL-O Sugar Free
Snacks
Calories: 60
Carb choices:
KRAFT 2% Milk
Singles, with
1 medium apple,
sliced
Calories: 130
Carb choices: 1
medium kiwi
Calories: 45
Carb choices: 1
2
SNACKWELLS
Sugar Free
Shortbread Cookies,
with 1 mug of MAxWELL
HOUSE Coffee Calories:
130
Carb choices: 1
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? Youll find flavorful choicesboth sit-down-and-savor and on-the-gowith our featured products and snack recipes at GoodEatingGoodLiving.com
good eating
Have a taste youd 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 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.
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: 1
what you need
make it
1 lb.
cup
MIX meat and 2 Tbsp. dressing; shape into 4

(-inch-thick) patties.
better-for-you burgers/
meatloaf/meatballs
4
4
Use extra-lean ground beef, also

called ground sirloin (95% lean).
4
1
crunch youll love
frozen treat
Salad bar veggies or TRISCUIT
Insert a wooden stick through the top of a
crackers make a great substitute for

chips served with dip.
JELL-O Sugar Free Mousse Temptation.

Freeze and enjoy!
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 (160F). 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)? Dont 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 isnt the only way to give your
body a boost! Every move you make, every day, adds up.
its 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 doon 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 choresfrom sprucing up the house to
weeding the gardenburn 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 planetand
your body, too.
Whatever you choose to do, toast your efforts
with your favorite flavor of CRYSTAL LIGHT
Pure Fitness On the Go Drink Mixa 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
your
questions
answered
visit
gr
eat healthcare
get the full picture of your health
Use this guide before, during, and after your visit to the doctor or another healthcare professional.
Its 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:
My blood glucose meter
All medications and supplements Im
taking (including any purchased at
the drugstore or health-food store)
My food journal
My blood glucose log
Want to Cure
Diabetes? Click
Here
during the 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.
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.
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 dont get enough sleep. We forget to
do I need to log my levels every

day? Logging gives you indications
about why your numbers are low or
Anything new since last visit

(symptoms or problems)
Whats going well
What Im struggling with
Areas Im focusing on (eating better,
exercising, or losing weight)
My questions
*Taking note of my health today:
todays level
recommended
level for next visit
A1C level:
Weight:
Blood pressure:
Condition of feet:
BUN/Creatinine:
Total cholesterol:
LDL/HDL:
Triglycerides:
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
exercise. Maybe we drink or eat a bit more. All

of these factors can affect blood glucose levels.
Even if youre able to keep your lifestyle
chugging along smoothly, stress can still disrupt
your bodys 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
next steps
Before my next visit, Im going to do my best
to:
.........................................................................
.........................................................................
.....
.........................................................................
.........................................................................
.....
*
N
o
t
e
:
N
o
t
e
v
e
r
y
r
e
s
u
l
t
w
i
l
l
b
e
a
v
a
i
l
a
b
l
e
at your visit (e.g. cholesterol). Write down your

results
results, diet, activity, and medication. Also note
to music, or call a friend to talk.
once they are received.
Next appointment scheduled for:
12
GoodEatingGoodLiving.com 13
featured recipes
grab-and-go breakfast sandwich

To Cure Diabetes Click Here
baked apple pancake

prep time: 5 min. | total time: 10 min. | makes 1 serving | carb choices: 2
what you need
make it
what you need
cup
Cook egg product in skillet sprayed with cooking

spray on medium heat 3 min. or until set, stirring
occasionally.
2 Tbsp.
3
1
1
1
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
HEAT oven to 475F.
MELT 1 Tbsp. margarine in large

margarine, divided
ovenproof skillet on medium heat. Add
Granny Smith apples
apples; cook 5 min. or until crisp(1 lb), thinly sliced
tender, stirring frequently. Top with
cup
KRAFT 2% Milk
cheddar.
Shredded Cheddar
Cheese
WHIsk Neufchtel and milk in
1 oz. PHILADELPHIA
medium bowl until blended. Stir in
Neufchtel Cheese,
flour, egg product, 1 Tbsp. SPLENDA
softened
Granulated Sweetener and salt; pour
cup fat-free milk
over apples. Sprinkle with combined
cup flour
remaining SPLENDA Granulated
cup cholesterol-free egg
Sweetener and cinnamon; dot with
product
remaining margarine.
cup SPLENDA No Calorie
BAkE 12 to 15 min. or until puffed
Sweetener, Granulated,
and golden brown.
divided
18 tsp.
salt
(percinnamon
serving): 180 calories, 8g total fat, 2.5g saturated fat, 10mg
NUTRITION
tsp. ground
chol-esterol, 260mg sodium, 20g carbohydrate, 2g dietary fiber, 10g sugars, 8g protein
SPLENDA is a trademark of McNeil Nutritionals, LLC.
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
Want more ways to wake up your breakfast? You can find delicious ideasfrom brunch bakes for entertaining to quick-prep smoothiesat GoodEatingGoodLiving.com 15
featured recipes
cheesy spinach and artichoke dip

To Cure Diabetes Naturally
Click Here
cheesy BBQ chicken triscuits

prep time: 10 min. | total time: 15 min. | makes 8 servings | carb choices:
what you need

1
cup
cup
cup
tsp.
16
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
make it
what you need
HEAT oven to 350F.
2 oz.
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.
cup
16
1
( of 8-oz. pkg) KRAFT

2% Milk Cheddar Cheese
cooked small boneless
skinless chicken breast half
( lb), cut into 16 thin slices
BULLS-EYE Original
Barbecue Sauce
TRISCUIT Crackers
green onion, sliced
make it
HEAT oven to 350F.
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.
Want more tasty (yet smart) appetizer optionsfrom dips to deviled eggs? Before guests visit, go to GoodEatingGoodLiving.com 17
featured recipes
NUTRITION (per serving): 60 calories, 4.5g total fat, 1.5g saturated fat, 10mg cholesterol,
16
NUTRITION (per serving): 100 calories, 3.5g total fat, 1.5g saturated fat, 15mg
Want more tasty (yet smart) appetizer optionsfrom dips to deviled eggs? Before guests visit, go to GoodEatingGoodLiving.com 17
featured recipes
famous sub shop club

chicken salad panini

prep time: 10 min. | total time: 16 min. | makes 4 sandwiches | carb choices: 2
what you need
make it
1 Tbsp.
sPREAD mayo onto cut sides of buns.
2
4
1
1 cup
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
what you need
FILL with remaining ingredients.
2
cup
2 Tbsp.
1
2 bsp.
T
8
1
4
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
make it
MIX chicken, mayo, bacon, onions and dressing;
spread onto 4 bread slices. Top with tomatoes,
cheese and remaining bread.
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): 210 calories, 6g total fat, 1.5g saturated fat, 25mg
18
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

what you need
what you need
make it
5 cups
1 cup
cup
4
Toss all ingredients except dressing in large bowl.
2
cup
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.
4 oz.
cup
sERVE immediately.
2
lb
2 cups
cup
cup
4 tsp.
NUTRITION (per serving): 100 calories, 4g total fat, 1g saturated fat, 80mg cholesterol,
20
( 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
Cheese
make it
Cook spaghetti as directed on package.
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 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.
Want more ways to enjoy veggies? Weve got lots of green (and red and yellow) tastes at GoodEatingGoodLiving.com 21
featured recipes
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
Want more ways to enjoy veggies? Weve 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
what you need

1
cup
1
broiler-fryer chicken (3 lb),

cut up
KRAFT Light Ranch Dressing
pkt SHAKE N BAKE
Extra Crispy Seasoned
Coating Mix
make it
what you need
make it
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.
2 cups
cup
2 Tbsp.
Cook rice as directed on package. Meanwhile,

mix soy sauce, dressing and ginger until well
blended; set aside. Toss meat with cornstarch.
HEAT oven to 400F. 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 (165F).
22
tsp.
1 lb.
2 tsp.
1
cup
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.
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
NUTRITION (per serving): 250 calories, 11g total fat, 2.5g saturated fat, 75mg cholesterol,
22
NUTRITION (per serving): 440 calories, 13g total fat, 3.5g saturated fat, 45mg
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: 5 min. | total time: 19 min. | makes 2 servings | carb choices:
what you need
make it
what you need
make it
1
cup
small onion, chopped

KRAFT Light Zesty Italian
Cook and stir onions in dressing in large skillet on

medium heat until crisp-tender. Add meat; cook on
2
1 Tbsp.
tilapia fillets ( lb.)

flour
CoAT fish with flour.
Dressing
extra-lean ground beef
can (15 oz.) tomato sauce
can (14 oz.) diced tomatoes,
undrained
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 Tbsp.
cup
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.
MEANWHILE, cook spaghetti as directed on
1 Tbsp.
KRAFT Light House Italian

Dressing
fat-free reduced-sodium
chicken broth
lemon juice
spaghetti, uncooked
PHILADELPHIA Less Fat
than Cream Cheese
Cheese
package.
PHILADELPHIA Fat Free

Cream Cheese, cubed
chopped fresh parsley
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.
1 lb.
1
1
lb.
2 Tbsp.
cup
24
1 oz.
REMoVE sauce from heat. Add reduced-fat cream

cheese; stir until melted. Drain spaghetti; place in large
bowl. Top with sauce and Parmesan.
1 Tbsp.
Looking for variety? Whether you need a dish to share with company or a fast weeknight dinner, weve got it at GoodEatingGoodLiving.com 25
featured recipes
NUTRITION (per serving): 390 calories, 8g total fat, 3.5g saturated fat, 55mg cholesterol,
24
Looking for variety? Whether you need a dish to share with company or a fast weeknight dinner, weve got it at GoodEatingGoodLiving.com 25
featured recipes
triple-berry cheesecake squares

low-fat chocolate-banana parfaits

36 you
Reduced
Fat NILLA Wafers, make it
what
need
3 Tbsp.
6 oz.
cup
1 cup
2 cups
cup
1
1 cup
finely crushed (about 1

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.
1 you
pkg (1.4
oz.) JELL-O
what
need
BEAT
pudding
make
it mix and milk with whisk 2 min.
2 cups
2
cup
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.
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
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
26
Want more yummy dessert dishes? Weve got everything from parfaits to pies (that fit into your meal plan) at GoodEatingGoodLiving.com 27
featured recipes
SPLENDA is a trademark of McNeil Nutritionals, LLC.
NUTRITION (per serving): 160 calories, 2g total fat, 2g saturated fat, 5mg cholesterol, 390mg sodium, 33g carbohydrate, 3g dietary fiber, 18g sugars, 5g protein
26
Want more yummy dessert dishes? Weve 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 doesnt 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: 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
BREAKSTONES 4-Pack
Low Fat Cottage Cheese
2% Milkfat
Serving size: 1 container
Calories: 90
Carb choices:
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
SNACKWELLS Cookie
Cakes Fat Free Devils 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: 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: cup
Calories: 10
Carb choices: 0
Mousse Temptations by
JELL-O Chocolate Indulgence
Sugar Free Snacks
Serving size: 1 snack
Calories: 60
Carb choices:
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
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:
Want more information about products that make better-for-you eating easy? Visit the brand section of our website at GoodEatingGoodLiving.com
31
what Ive learned about
living well
Youre 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 wasnt
anIt was
all-or-nothing situation.
Sam Gillespie
Read more about how Sam enjoys delicious variety
including foods hes 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 shes learned and find
new ideasfrom food to fitnessby keeping up
with Good Eating, Good Living.
Want more inspiration from people living well with

diabetes? See the stories (and share your own!) at

You Can Live Deliciously With Diabetes!

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special

delicious food ideas

easy fitness moves, your

you can live

12 snacks under 200 calories

8 make over your favorites

Delicious, easy-to-prepare recipes

Money-saving coupons on brands you know and trust

Tips for eating well and being active

Online recipe videos and more

And now were bringing you this

12 your questions answered

grab-and-go breakfast sandwich

brands you love

Not a member yet? Join FREE today at

Think you need to give up the

this is eating well with diabetes

call a truce with bread and pasta.

drop the diet mind-set.

go ahead have a little dessert.

sweet treats dont regularly take up carbs

make simple changes that add up.

Check out all the

12 snacks under 200 calories

3 Tbsp. (about 35)

RITZ Snack Mix

JELL-O Sugar Free

Have a taste youd like to make

make over your

Try egg whites or cup egg substitute

Stir a little COOL WHIP Sugar Free

Try sweet potatoes in place of white

makeover: how we did it

what you need

MIX meat and 2 Tbsp. dressing; shape into 4

Use extra-lean ground beef, also

crunch youll love

Salad bar veggies or TRISCUIT

Insert a wooden stick through the top of a

crackers make a great substitute for

JELL-O Sugar Free Mousse Temptation.

extra-lean ground beef

COOK on nonstick skillet sprayed with cooking spray

its time to redefine

put one foot in front of the other.

have fun with friends and family.

give stress the boot.

shape up your home.

take care of the Earth.

*When you consume one packet during light physical activity.

getting ready for my visit

during the visit

Good Eating, Good Living has

Important things to talk about:

besides my doctor, who can help?

Questions (For example, Are my medications

any illnesses or stress. Talk to your doctor or a

can stress affect my diabetes?

do I need to log my levels every

Anything new since last visit

*Taking note of my health today:

exercise. Maybe we drink or eat a bit more. All

at your visit (e.g. cholesterol). Write down your

results, diet, activity, and medication. Also note