You Can Live Deliciously With Diabetes!

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You can enjoy a delicious, flavorful diet despite type 2 diabetes. Try these easy and healthy, diabetes-friendly recipes that your whole family will enjoy.

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special edition Spaghetti with Zesty Bolognese delicious food ideas easy-portion snacks recipe makeover tips carb truths top-rated recipes flavorful pasta “unfried” chicken berry cheesecake real-life motivation easy fitness moves your questions answered doctor visit guide

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GoodEatingGoodLiving.com you can live deliciously what’s inside good eating 4 this is eating well with diabetes 6 12 snacks under 200 calories 8 make over your favorites with diabetes \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: • 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 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 Not a member yet Join FREE today at GoodEatingGoodLiving.com 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

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good eating 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 Think you need to give up the foods you love to keep your blood glucose on track We’ve got delicious news for you this is eating well with diabetes 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. Check out all the products featured on pages 28 to 31.

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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 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 6 TRISCUIT Crackers Calories: 120 Carb choices: 1 RITZ Snack Mix 100 Calorie Pack Calories: 100 Carb choices: 1 3 Tbsp. about 35 PLANTERS Cocktail Peanuts Lightly Salted Calories: 170 Carb choices: 0 BREAKSTONE’S 2 Milkfat Lowfat Cottage Cheese snack-size container Calories: 90 Carb choices: ½ medium kiwi Calories: 45 Carb choices: 1 KRAFT 2 Milk Singles with 1 medium apple sliced Calories: 130 Carb choices: 1½ JELL-O Sugar Free Gelatin Strawberry Acai Calories: 10 Carb choices: 0 Mousse Temptations by JELL-O Sugar Free Snacks Calories: 60 Carb choices: ½ 2 SNACKWELL’S Sugar Free Shortbread Cookies with 1 mug of MAxWELL HOUSE Coffee Calories: 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: 150 Carb choices: 1

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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 Have a taste you’d like to make better for you Take these expert Kraft Kitchen tips into your kitchen. make over your favorites smart scrambled eggs Try egg whites or ¼ cup egg substitute per whole egg. 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. coffeehouse latte Stir a little COOL WHIP Sugar Free Whipped Topping into a mug of hot brewed MAXWELL HOUSE Coffee. cheesy favorites Use KRAFT 2 Milk Shredded Cheese or KRAFT 2 Milk Singles. 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: 1½ flavorful fruit yogurt Try plain fat-free or Greek yogurt with fresh berries. perfect pasta Use whole-grain or multigrain versions. crunch you’ll love Salad bar veggies or TRISCUIT great potatoes Try sweet potatoes in place of white potatoes. better-for-you burgers/ meatloaf/meatballs Use extra-lean ground beef also called ground sirloin 95 lean. frozen treat Insert a wooden stick through the top of a 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 it MIX 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. crackers make a great substitute for chips served with dip. JELL-O Sugar Free Mousse Temptation. Freeze and enjoy NUTRITION per serving: 360 calories 13g total fat 5g saturated fat 90mg cholesterol 720mg sodium 24g carbohydrate 2g dietary fiber 3g sugars 34g protein

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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 10 on the move Spending time in a gym isn’t the only way to give your body a boost Every move you make every day adds up. it’s time to redefine exercise 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 When you consume one packet during light physical activity. 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.

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• Anything new since last visit symptoms or problems A1C level: Weight: Blood pressure: Condition of feet: BUN/Creatinine: besides my doctor who can help • What’s going well Check with your doctor and insurance provider any illnesses or stress. Talk to your doctor or a • What I’m struggling with about getting help with meal planning from a CDE about what targets are right for you. • Areas I’m focusing on eating better registered dietitian or medication assistance from exercising or losing weight a registered pharmacist. Podiatrists optometrists can stress affect my diabetes • My questions Total cholesterol: and exercise physiologists can also help you live When facing stress our schedules get juggled. LDL/HDL: well with diabetes. Look for professionals with a We don’t get enough sleep. We forget to Triglycerides: good living your guide to a gr Date of visit: visit questions answered 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. It’s an easy way to get organized get the conversation going and even follow up. getting ready for my visit Want to Cure Diabetes Click Here 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. 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 during the visit Important things to talk about: Questions For example “Are my medications working for me” or “Why are my levels higher in the morning” ............................................................................... ............................................................................... ............................................................................... ............................................................................... ............................................................................... Taking note of my health today: today’s level recommended level for next visit 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

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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 next steps Before my next visit I’m 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

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GoodEatingGoodLiving.com 13 results diet activity and medication. Also note to music or call a friend to talk. once they are received. Next appointment scheduled for: 12

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featured recipes 14 Want more ways to wake up your breakfast You can find delicious ideas—from brunch bakes for entertaining to quick-prep smoothies—at GoodEatingGoodLiving.com 15 what you need ¼ cup cholesterol-free egg make it Cook egg product in skillet sprayed with cooking what you need 2 Tbsp. margarine divided make it product spray on medium heat 3 min. or until set stirring 3 Granny Smith apples 1 English muffin split occasionally. 1 lb thinly sliced toasted ½ cup KRAFT 2 Milk 1 KRAFT 2 Milk Sharp FILL muffin halves with egg Singles and bacon. Shredded Cheddar Cheddar Singles Cheese 1 slice OSCAR MAYER 1 oz. PHILADELPHIA Turkey Bacon cooked Neufchâtel Cheese cut crosswise in half softened ½ cup fat-free milk ½ cup flour ¾ cup cholesterol-free egg product ¼ cup SPLENDA ® No Calorie Sweetener Granulated divided 1 ⁄8 tsp. salt ½ tsp. ground cinnamon grab-and-go breakfast sandwich To Cure Diabetes Click Here prep time: 5 min. | total time: 10 min. | makes 1 serving | carb choices: 2 NUTRITION per serving: 270 calories 8g total fat 3g saturated fat 20mg cholesterol 850mg sodium 29g carbohydrate 2g dietary fiber 2g sugars 18g protein baked apple pancake prep time: 15 min. | total time: 35 min. | makes 6 servings | carb choices: 1 HEAT oven to 475˚F. MEL T 1 Tbsp. margarine in large ovenproof skillet on medium heat. Add apples cook 5 min. or until crisp- tender stirring frequently. T op with cheddar. WHIsk Neufchâtel and milk in medium bowl until blended. Stir in flour egg product 1 Tbsp. SPLENDA ® Granulated Sweetener and salt pour over apples. Sprinkle with combined remaining SPLENDA ® Granulated Sweetener and cinnamon dot with remaining margarine. BAkE 12 to 15 min. or until puffed and golden brown. 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.

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featured recipes 16 Want more tasty yet smart appetizer options—from dips to deviled eggs Before guests visit go to GoodEatingGoodLiving.com 17 cheesy spinach and artichoke dip To Cure Diabetes Naturally Click Here prep time: 10 min. | total time: 30 min. | makes 22 servings | carb choices: 0 cheesy BBQ chicken triscuits prep time: 10 min. | total time: 15 min. | makes 8 servings | carb choices: ½ what you need make it what you need make it 1 can 14 oz. artichoke HEAT oven to 350°F. 2 oz. ¼ of 8-oz. pkg KRAFT HEAT oven to 350ºF. hearts drained finely 2 Milk Cheddar Cheese chopped MIX ingredients spoon into 9-inch quiche dish 1 cooked small boneless CUT cheese into 8 slices cut each slice crosswise 1 pkg 10 oz. frozen or pie plate. skinless chicken breast half in half. Combine chicken and sauce. chopped spinach thawed ¼ lb cut into 16 thin slices well drained BAkE 20 min. or until heated through. ¼ cup BULL’S-EYE Original PLACE crackers in single layer on baking sheet. ¾ cup KRAFT Grated Parmesan Barbecue Sauce Top with chicken and cheese. Cheese sERVE with TRISCUIT Reduced Fat Crackers 16 TRISCUIT Crackers ¾ cup KRAFT Light Mayo Reduced Fat Mayonnaise and assorted cut-up fresh vegetables. 1 green onion sliced BAkE 4 to 5 min. or until cheese is melted. Top with onions. ½ cup KRAFT 2 Milk Shredded Mozzarella Cheese ½ tsp. garlic powder

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featured recipes 16 Want more tasty yet smart appetizer options—from dips to deviled eggs Before guests visit go to GoodEatingGoodLiving.com 17 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 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

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featured recipes 18 Want more ways to make your midday taste great From salads to sandwiches we love lunch at GoodEatingGoodLiving.com 19 what you need make it what you need make it 1 Tbsp. KRAFT Light Mayo Reduced Fat Mayonnaise 2 hot dog buns sPREAD mayo onto cut sides of buns. FILL with remaining ingredients. 2 ½ cups chopped cooked chicken breast ¼ cup KRAFT Light Mayo Reduced MIX chicken mayo bacon onions and dressing spread onto 4 bread slices. Top with tomatoes cheese and remaining bread. 4 slices each OSCAR MAYER Fat Mayonnaise 2 Tbsp. OSCAR MAYER Real Cook in preheated grill pan or skillet sprayed Deli Fresh Shaved: Honey Ham Bacon Bits with cooking spray on medium heat 3 min. on each Oven Roasted Turkey Breast 1 green onion thinly sliced side or until golden brown on both sides. Slow Roasted Roast Beef 2 T bsp. KRAFT Light Ranch Dressing 1 small tomato cut crosswise 8 slices multigrain bread in half then sliced 1 tomato cut into 8 thin slices 1 cup shredded lettuce 4 KRAFT Deli Fresh 2 Milk Sharp Cheddar Cheese Slices famous sub shop club To Cure Diabetes Click Here prep time: 5 min. | total time: 5 min. | makes 2 servings | carb choices: 1½ 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 panini prep time: 10 min. | total time: 16 min. | makes 4 sandwiches | carb choices: 2 NUTRITION per serving: 420 calories 16g total fat 5g saturated fat 100mg cholesterol 800mg sodium 28g carbohydrate 3g dietary fiber 4g sugars 40g protein

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featured recipes 20 Want more ways to enjoy veggies We’ve got lots of green and red and yellow… tastes at GoodEatingGoodLiving.com 21 bacon spinach salad To Cure Diabetes Click Here prep time: 15 min. | total time: 15 min. | makes 6 servings | carb choices: 1 parmesan chicken broccoli pasta prep time: 15 min. | total time: 25 min. | makes 2 servings | carb choices: 3 what you need make it what you need make it 5 cups 1 cup torn spinach leaves sliced fresh mushrooms Toss all ingredients except dressing in large bowl. 4 oz. ¼ of 16-oz. pkg whole wheat spaghetti uncooked Cook spaghetti as directed on package. ½ cup thin red onion wedges ADD dressing mix lightly. ¼ cup KRAFT Light Zesty Italian MEANWHILE heat dressing and garlic in large 4 slices OSCAR MAYER Dressing nonstick skillet on medium heat. Add chicken and Turkey Baconcrisply sERVE immediately. 2 cloves garlic minced broccoli cook and stir 5 to 7 min. or until chicken cooked drained and ½ lb boneless skinless chicken is cooked through. Stir in tomatoes and ¼ cup crumbled breasts cut into strips mozzarella cheese cook 1 to 2 min. or until 2 hard-cooked eggs chopped 2 cups broccoli florets heated through stirring occasionally. ½ cup KRAFT Light CATALINA ½ cup chopped tomatoes Dressing ½ cup KRAFT 2 Milk Shredded DRAIN spaghetti place on serving plate. Mozzarella Cheese divided Top with chicken mixture remaining mozzarella 4 tsp. KRAFT Grated Parmesan cheese and Parmesan cheese. Cheese NUTRITION per serving: 100 calories 4g total fat 1g saturated fat 80mg cholesterol 440mg sodium 11g carbohydrate 1g dietary fiber 7g sugars 5g protein

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featured recipes 20 Want more ways to enjoy veggies We’ve got lots of green and red and yellow… tastes at GoodEatingGoodLiving.com 21 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

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featured recipes 22 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 simple southern-style “unfried” chicken To Cure Diabetes Click Here prep time: 15 min. | total time: 1 hr 30 min. | makes 6 servings | carb choices: 1 beef and vegetable stir-fry prep time: 10 min. | total time: 25 min. | makes 4 servings | carb choices: 3 what you need 1 broiler-fryer chicken 3 ¼ lb cut up ½ cup KRAFT Light Ranch Dressing 1 pkt SHAKE ‘N BAKE Extra Crispy Seasoned Coating Mix 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. HEAT oven to 400°F. 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 165°F. what you need 2 cups instant brown rice uncooked ¼ cup lite soy sauce 2 Tbsp. KRAFT Light CATALINA Dressing ¾ tsp. ground ginger 1 lb. beef flank steak cut into thin strips 2 tsp. cornstarch 1 pkg. 16 oz. frozen stir-fry vegetables thawed and drained ¼ cup PLANTERS Dry Roasted Peanuts make it Cook rice as directed on package. Meanwhile mix soy sauce dressing and ginger until well blended set aside. Toss meat with cornstarch. 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.

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featured recipes 22 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 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 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

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featured recipes 24 Looking for variety Whether you need a dish to share with company or a fast weeknight dinner we’ve got it at GoodEatingGoodLiving.com 25 spaghetti with zesty bolognese To Cure Diabetes Click Here prep time: 10 min. | total time: 45 min. | makes 6 servings | carb choices: 3 ½ pan-fried fish with creamy lemon sauce prep time: 5 min. | total time: 19 min. | makes 2 servings | carb choices: ½ what you need make it what you need make it 1 small onion chopped Cook and stir onions in dressing in large skillet on 2 tilapia fillets ½ lb. CoAT fish with flour. ¼ cup KRAFT Light Zesty Italian medium heat until crisp-tender. Add meat cook on 1 Tbsp. flour Dressing 1 lb. extra-lean ground beef 1 can 15 oz. tomato sauce 1 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. MEANWHILE cook spaghetti as directed on 2 Tbsp. KRAFT Light House Italian Dressing ¼ cup fat-free reduced-sodium chicken broth 1 Tbsp. lemon juice 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. ¾ lb. 2 Tbsp. spaghetti uncooked PHILADELPHIA ¹⁄ ³ Less Fat package. 1 oz. PHILADELPHIA Fat Free Cream Cheese cubed ADD broth and lemon juice to skillet cook 3 min. or until reduced by half stirring frequently with whisk. than Cream Cheese REMoVE sauce from heat. Add reduced-fat cream 1 Tbsp. chopped fresh parsley Add cream cheese cook 1 min. or until melted ¼ cup KRAFT Grated Parmesan cheese stir until melted. Drain spaghetti place in large stirring constantly. Pour over fish. Sprinkle with parsley. Cheese bowl. Top with sauce and Parmesan.

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featured recipes 24 Looking for variety Whether you need a dish to share with company or a fast weeknight dinner we’ve got it at GoodEatingGoodLiving.com 25 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 NUTRITION per serving: 170 calories 4g total fat 1g saturated fat 50mg cholesterol 340mg sodium 6g carbohydrate 0g dietary fiber 2g sugars 27g protein

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featured recipes 26 Want more yummy dessert dishes We’ve got everything from parfaits to pies that fit into your meal plan at GoodEatingGoodLiving.com 27 36 Reduced Fat NILLA Wafers MIX crumbs and margarine 1 pkg 1.4 oz. JELL-O BEAT pudding mix and milk with whisk 2 min. finely crushed about 1¼ press into bottom of 9-inch Chocolate Fat Free cups square pan. Sugar Free Instant Pudding sPooN half the pudding evenly into 4 dessert 3 Tbsp. margarine melted 2 cups cold fat-free milk glasses. Cover with layers of banana slices and half 6 oz. PHILADELPHIA Fat Free BEAT cream cheese and 2 bananas sliced the COOL WHIP top with remaining pudding and Cream Cheese softened SPLENDA ® Granulated ¾ cup thawed COOL WHIP LITE remaining COOL WHIP . ¼ cup SPLENDA ® No Calorie Sweetener in large bowl with Whipped Topping or Sweetener Granulated mixer until well blended. Gently COOL WHIP Sugar Free REFRIGERATE at least 1 hour before serving. 1 cup thawed COOL WHIP stir in COOL WHIP spread Whipped Topping divided Sugar Free Whipped Topping over crust. Top with berries. 2 cups mixed fresh berries Refrigerate until ready to use. raspberries blueberries sliced strawberries ADD boiling water to gelatin ¾ cup boiling water mix in medium bowl stir 2 min. triple-berry cheesecake squares To Cure Diabetes Click Here prep time: 20 min. | total time: 3 hr 30 min. | makes 12 servings | carb choices: 1 low-fat chocolate-banana parfaits prep time: 10 min. | total time: 1 hr 10 min. | makes 4 servings | carb choices: 2 what you need 1 pkg 0.3 oz. JELL-O Lemon Flavor Sugar Free Gelatin 1 cup ice cubes make it until completely dissolved. Add ice stir until melted. Refrigerate 10 min. or until slightly thickened spoon over fruit. Refrigerate 3 hours or until firm. what you need 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

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featured recipes 26 Want more yummy dessert dishes We’ve got everything from parfaits to pies that fit into your meal plan at GoodEatingGoodLiving.com 27 SPLENDA ® is a trademark of McNeil Nutritionals LLC. 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

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brands you love 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 28 smart choices made easy Good eating with diabetes doesn’t require special “diabetic” foods. Welcome to a world of choices from familiar brands KRAFT 2 Milk KRAFT 2 Milk Natural BREAKSTONE’S 4-Pack KRAFT Natural Cheese Singles Reduced Fat Shredded Reduced Fat Low Fat Cottage Cheese Snacks Natural Low- Pasteurized Prepared Mild Cheddar Cheese 2 Milkfat Moisture Part-Skim Cheese Product Serving size: ¼ cup Serving size: 1 container Mozzarella String Cheese Serving size: 1 slice Calories: 80 Calories: 90 Serving size: 1 stick Calories: 45 Carb choices: 0 Carb choices: ½ Calories: 80 Carb choices: 0 Carb choices: 0 PLANTERS NUTrition OREO 100 Calorie TRISCUIT Baked Whole SNACKWELL’S Cookie Lightly Salted Mixed Packs Thin Crisps Baked Wheat Crackers Original Cakes Fat Free Devil’s Food Nuts Heart Healthy Mix Chocolate Wafer Snacks Serving size: 6 crackers Serving size: 1 cookie Serving size: 1 oz. Serving size: 1 package Calories: 120 Calories: 50 Calories: 170 Calories: 100 Carb choices: 1 Carb choices: 1 Carb choices: 0 Carb choices: 1

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brands you love CRYSTAL LIGHT Drink Mix Assorted Flavors prepared Serving size: ¼ 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 MAXWELL HOUSE Ground Coffee Serving size: 6 fl oz. Calories: 0 Carb choices: 0 Not a member yet Sign up FREE at GoodEatingGoodLiving.com JELL-O Sugar Free Mousse Temptations by COOL WHIP Sugar Free KRAFT Light Balsamic Low Calorie Gelatin Dessert JELL-O Chocolate Indulgence Whipped Topping Vinaigrette Dressing Serving size: ½ cup Sugar Free Snacks Serving size: 2 Tbsp. Serving size: 2 Tbsp. Calories: 10 Serving size: 1 snack Calories: 20 Calories: 25 Carb choices: 0 Calories: 60 Carb choices: 0 Carb choices: 0 Carb choices: ½ OSCAR MAYER Deli Fresh OSCAR MAYER LOUIS RICH BOCA Meatless All Oven Roasted Turkey Breast Turkey Bacon American Flame Grilled Serving size: 6 slices Serving size: 1 slice cooked Soy Protein Burger Calories: 45 Calories: 35 Serving size: 1 burger Carb choices: 0 Carb choices: 0 Calories: 120 Carb choices: ½ 30 Want more information about products that make better-for-you eating easy Visit the brand section of our website at GoodEatingGoodLiving.com 31

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what I’ve learned about living well You’re not alone Tap in to our community to see how others living with diabetes are taking charge of their health. “ 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. 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. Want more inspiration from people living well with diabetes See the stories and share your own at GoodEatingGoodLiving.com

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