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The American Diabetes Association Month of Meals
Diabetes Meal Planner 1st Edition American Diabetes
Association Digital Instant Download
Author(s): American Diabetes Association
ISBN(s): 9781580403368, 1580403360
Edition: 1
File Details: PDF, 3.23 MB
Year: 2010
Language: english
$22.95

The American Diabetes Association

Quick and Easy Menus for People with Diabetes!
The American Diabetes Association

™
Month of Meals ™ The American Diabetes Association

Diabetes Meal Planner Month of Meals TM

Month of Meals
The bestselling Month of Meals™ series is all here—
newly updated and collected into one complete, authoritative volume! Diabetes Meal Planner
Forget about the hassle of planning meals and spending hours making menus fit your
diabetes management. With the Month of Meals™ Diabetes Meal Planner, you have millions
of daily menus at your fingertips, all guaranteed to deliver the nutrition you need and the
flavor you want. Simply pick a menu for each meal, prepare your recipes, and enjoy a full day Over 500 Meals! Nearly Unlimited Menu Combinations!
of delicious meals tailored specifically to you. It’s as easy as that!
With this proven meal-planning system, you’ll have access to Over 600 Recipes and Snacks!

™
% More than 4,500,000 daily menu combinations
% More than 330 diabetes-friendly recipes from the bestselling Month of Meals™ series

Diabetes Meal Planner

% More than 300 snack options and thousands of snack combinations Calories, Carb Counts, Fat Grams, and Exchanges/Choices!
% The flexibility to make healthy eating fun and easy
Stop worrying about putting together menus and start enjoying your food!
It all starts here—with the Month of Meals™ Diabetes Meal Planner.

Order No. 4679-01

JOIN THE MOVEMENT to Stop Diabetes ! SM

Proceeds from your purchase of this book go to ISBN-13: 978-1-58-040336-8

ISBN-10: 978-1-58-040336-0
further the American Diabetes Association’s mission 52295
to prevent and cure diabetes and to improve the lives
of all people affected by diabetes. To see how you can
Share, Act, Learn, and Give to stop diabetes, visit
www.stopdiabetes.com or call 1-800-DIABETES.
9 781580 403368
The American Diabetes Association

Month of Meals
Diabetes Meal Planner
Director, Book Publishing, Robert Anthony; Managing Editor, Abe Ogden; Acquisitions Editor, Victor Van Beuren;
Editor, Greg Guthrie; Production Manager, Melissa Sprott; Composition, ADA; Cover Design, ADA.

©2010 by the American Diabetes Association, Inc.® All Rights Reserved. No part of this publication may be reproduced
or transmitted in any form or by any means, electronic or mechanical, including duplication, recording, or any informa-
tion storage and retrieval system, without the prior written permission of the American Diabetes Association.

Printed in Canada
1 3 5 7 9 10 8 6 4 2

The suggestions and information contained in this publication are generally consistent with the Clinical Practice Rec-
ommendations and other policies of the American Diabetes Association, but they do not represent the policy or posi-
tion of the Association or any of its boards or committees. Reasonable steps have been taken to ensure the accuracy
of the information presented. However, the American Diabetes Association cannot ensure the safety or efficacy of
any product or service described in this publication. Individuals are advised to consult a physician or other appropri-
ate health care professional before undertaking any diet or exercise program or taking any medication referred to
in this publication. Professionals must use and apply their own professional judgment, experience, and training and
should not rely solely on the information contained in this publication before prescribing any diet, exercise, or medi-
cation. The American Diabetes Association—its officers, directors, employees, volunteers, and members—assumes
no responsibility or liability for personal or other injury, loss, or damage that may result from the suggestions or
information in this publication.

The paper in this publication meets the requirements of the ANSI Standard Z39.48-1992 (permanence of paper).

ADA titles may be purchased for business or promotional use or for special sales. To purchase more than 50 copies of
this book at a discount, or for custom editions of this book with your logo, contact the American Diabetes Association
at the address below, at [email protected], or by calling 703-299-2046.

American Diabetes Association

1701 North Beauregard Street
Alexandria, Virginia 22311

DOI: 10.2337/9781580403368

Library of Congress Cataloging-in-Publication Data

American Diabetes Association month of meals diabetes meal planner.

p. cm.
Includes bibliographical references and index.
ISBN 978-1-58040-336-8 (alk. paper)
1. Diabetes--Diet therapy--Recipes. 2. Diabetes--Nutritional aspects. I. American Diabetes Association. II. Title:
Month of meals diabetes meal planner.
RC662.A457 2010
641.5’6314--dc22
2010021157
 CONTENTS

   v Acknowledgments

   1 Introduction
   2 Guidelines for Good Nutrition
   3 Using Labeling Lingo to Your Advantage
   5 Planned-Overs
   6 Fast Foods
   7 Vegetarian Fare: New Foods and Old Favorites
   9 Whole Grains
   9 Fiber
10 How to Use This Book

19 Breakfast
67 Lunch
125 Dinner
209 Snacks
255 Special Meals

281 Index

iii
ACKNOWLEDGMENTS

The meals in this book were originally created for the Month of Meals series of books by commit-
tees of volunteers from the Interest Group on Nutritional Science and Metabolism of the Professional
Section of the American Diabetes Association. Committee members, for one or more of the books,
included the following registered dietitians: Marion Franz, MS, RD; Nancy Cooper, RD; Lois Babione,
RD; Anne Daly, MS, RD, CDE; Robin Ann Williams, MA, RD, CDE; Marti Chitwood, RD, CDE; Susan
L. Thom, RD, CDE; Ruth Kangas, RD, CDE; Carolyn Leontos, MS, RD, CDE; Joyce Cooper, MA, RD;
Deborah Fillman, MS, RD, CDE; and Dennis Gordon, RD, CDE. Nutritional analyses were provided by
Madelyn Wheeler.

Most of the recipes were developed by the committee members who worked on Month of Meals
or were published in Diabetes Forecast, the American Diabetes Association’s monthly magazine on
healthy living with diabetes. The exceptions are noted below.

The recipes for French Dressing, Sloppy Joes, Chicken Cacciatore, Oven-Fried Fish, Crisp Red Cab-
bage, Meat Loaf, and Gazpacho appear in American Diabetes Association/American Dietetic Associa-
tion Family Cookbook, Volume I, ©1980 by the American Diabetes Association, Inc., and The American
Dietetic Association, Inc., and are used with permission of the publisher, Prentice Hall Press.

The recipes for Crunchy Granola, Cheesy Grits, Apple-Raisin Muffins, Fluffy High-Fiber Low-Fat Pan-
cakes, Noodle Supreme Salad, Black Bean Soup, Chicken Tacos, Oven-Fried Chicken, Vegetarian
Lasagna, and Herbed Pork Kabobs appear in American Diabetes Association/American Dietetic Associa-
tion Family Cookbook, Volume II, ©1984 by the American Diabetes Association, Inc., and The Ameri-
can Dietetic Association, Inc., and are used with permission of the publisher, Prentice Hall Press.

The recipes for Scones, Minestrone, Pears Filled with Strawberry Cream Cheese, Nutty Rice Loaf,
Crab Cakes, Spinach-Stuffed Chicken Breasts, and New England Chicken Croquettes appear in Amer-
ican Diabetes Association/American Dietetic Association Family Cookbook, Volume III, ©1987 by the
American Diabetes Association, Inc., and The American Dietetic Association, Inc., and are used with
permission of the publisher, Prentice Hall Press.

v
The recipes for Whole-Wheat Pizza and Noodle Pudding appear in American Diabetes Association Holi-
day Cookbook, by Betty Wedman, MS, RD, ©1986 by the American Diabetes Association, Inc.

The recipes for Banana-Orange Champola; Caribbean Chicken Stew; Sofrito; Beef Filling; Quick
Refried Beans; Ranchera Sauce; Cactus (Nopales) Salad; Pickled Vegetables; Beef Stew; Red Snapper
Veracruz; Tortilla Soup; Meat and Vegetable Empanadas; Low-Fat Empanada Dough; Bread Pudding;
Quick Black Bean Soup; Fresh Fruit Cocktail; Fruit Salad with Toasted Oats; Meat Kabob Medley;
Corn Bread; Corn Salad; Corn Dumplings with Cheese; Plantain Soup; Chilean Corn Pie; Habañero
Paste; Arepas; Potato Salad; Fresh Salsa; Chicken Breast with Chipotles; White Beans with Chorizo;
Meatballs Pueble Style; Spicy Rice Pudding; Baked Papaya; Tender Chayotes; Stuffed Peppers; Pota-
toes with Peanut Sauce; Beet Salad; Colorful Rice; Vegetable Paella; Papaya Shake; Quick Galician
Stew; Coastal Sancocho; Ajiaco; Cauliflower Salad; Sweet Pepper, Onion, and Tomato Salad; Carrot
and Cabbage Salad; Fruit Compote; Fruited Gelatin with Custard; Sangria; and Yogurt Fruit Shake
appear in Cocinando para Latinos con Diabetes (Diabetic Cooking for Latinos) by Olga V. Fusté, MS, RD,
CDE, ©2003 by the American Diabetes Association, Inc.

The following recipes are used with permission of their creators: Fiesta Rice, Chicken Ratatouille, and
Mike’s Veal by Mike Connor; Light and Creamy Yogurt Pie and Saucy Seafood Stir-Fry by Kathy Eng-
land; Turkey-Squash Casserole by Cathy Marett; Frosty Grapes by Cindy McAllister; Vegetable Stir-Fry
by Shawn McLemore; Chocolate-Flavored Syrup by Debbie Pierce; Black Bean Dip by Judy Sharpe;
Schinkennudelin by Dominica Uhlig; and Stuffed Zucchini by Jeff Spoon.

vi ADA Month of Meals Diabetes Meal Planner

 INTRODUCTION

Most cookbooks give you lots of recipes and only adjusting the menus to other calorie levels. Each
a few suggestions for combining them into a day’s day’s menus will provide about 45–50% of your
meals. When you find a recipe you like, you still calories from carbohydrate, 20% from protein,
must choose other foods to round out the meal. and about 30% from fat.
People with diabetes have the added challenge of
If you’re counting carbohydrates (carb counting),
counting the carbohydrate in the meal so they’ll
counting fat grams, or simply counting calories,
know what effect it will have on their blood glu-
these numbers are clearly indicated for each com-
cose level. A simple but unexciting solution is to
plete meal. Knowing these totals for each meal
eat the same things day after day. A better solu-
and snack and keeping these totals consistent can
tion is found in the ADA’s Month of Meals system.
have a great effect on your health!
The menus are already counted and balanced for
you. You just have to cook and eat! Each meal consists of a set number of exchanges/
food choices. So if you use that system to follow
The American Diabetes Association’s Month of
a diabetes meal plan, you’re set! Simply look at
Meals Diabetes Meal Planner will help you choose
the first page of each chapter (Breakfast, p. 19;
healthy foods so you can easily create daily
Lunch, p. 67; and Dinner, p. 125) to see how
menus. You will find many menus that can be pre-
many exchanges are in every meal.
pared quickly, menus built around favorite family
dishes, meatless menus, and menus emphasiz- These menus will help you
ing low-fat and high-fiber foods. For people who
% Eat a variety of foods. Eating a wide variety
cook for just one or two, most of these recipes can
of different foods helps you get all the essen-
be prepared and then divided into serving sizes
tial vitamins, minerals, and nutrients your
and frozen for quick, no-fuss future meals.
body needs. Variety also helps keep you inter-
There are complete menus for breakfast, lunch, ested, so your diet doesn’t become boring.
dinner, and snacks. One day’s menu selections— With these menus, you can create thousands
breakfast, lunch, dinner, and a snack—provides of combinations of breakfasts, lunches, and
about 1,500 calories. Directions are given for dinners.

1
 % Maintain a healthy weight. The Month of eat an apple or orange from time to time instead
Meals system allows you to add and subtract of always having a banana. Here are some more
snacks to get just the right number of calo- guidelines to healthy food choices.
ries for you to achieve and maintain a healthy
body weight.
Eat less saturated and trans fats.  To cut back on
% Choose a meal plan low in fat, saturated fat,
saturated and trans fats, you can
and cholesterol. The meals in this book aver-
age less than 300 milligrams of cholesterol % Eat smaller portions of meat.
per day and less than 30% total fat. These
% Eat fish and poultry (without the skin) more
menus also emphasize low-fat foods.
often.
% Eat plenty of vegetables, fruits, and whole-
% Choose lean cuts of red meat, such as Select
grain products. These foods not only add
or Choice grades of ground round, sirloin,
variety to your diet, but they also can be an
steak, and tenderloin.
important source of fiber. Unrefined foods
are close in form to what Mother Nature gives % Prepare meats by broiling, roasting, or bak-
us, and the closer to the source, the better. ing instead of frying. Trim off all fat before
cooking and remove the skin from poultry
% Use sugars only in moderation. It’s okay to
before eating it.
eat sugar as part of a balanced meal, but
you still need to watch empty calories and % Avoid adding solid fats in cooking, like cream,
the amount of carbohydrate you eat. That’s butter, lard or shortening.
why most of these recipes are low in sugar.
% Avoid fried foods.
Instead of sugar, you can also use sugar sub-
stitutes that have essentially no calories. % Avoid sauces or gravy.
% Watch sodium levels in processed foods. % Eat fewer high-fat processed meats, such as
Although packaged and fast foods are conve- cold cuts, bacon, sausage, and hot dogs.
nient, they can be high in added salt. If you
% Drink fat-free or low-fat (1%) milk.
need to watch your sodium intake, check
package labels carefully. In general, though, % Eat less ice cream, cheese, sour cream, cream,
sodium recommendations for people with whole milk, and other high-fat dairy prod-
diabetes (without hypertension) are the ucts. Use low-fat or fat-free yogurt or low-fat
same as those for the general population. (If cottage cheese instead of sour cream. Use fat-
you have diabetes and hypertension, try to free or reduced-fat cheeses.
stay below 2,400 mg of sodium per day.)

Eat more high-fiber foods.  The menus include

GUIDELINES FOR GOOD NUTRITION lots of high-fiber foods—fruits, vegetables, and
whole-grain products—in the meals. In general,
Good nutrition comes from eating a variety of % Eat more whole-grain breads, cereals, and
foods. No single food will supply all of the nutri- crackers.
ents your body needs; therefore, you should
% Eat more dried beans, peas, and lentils, too.
eat from each of the food groups every day. It’s
also a good idea to vary the foods you eat within % Eat high-fiber grains, such as oat bran, brown
each food group from day to day. For example, rice, wild rice, barley, and bulgur.

2 ADA Month of Meals Diabetes Meal Planner

 % Eat more vegetables (raw and cooked). You
can have large servings of raw, nonstarchy USING LABELING LINGO
vegetables when called for in a menu, which TO YOUR ADVANTAGE
may include salad greens, carrot or celery
sticks, tomatoes, cucumbers, green peppers, As you use this book, you will see many familiar
radishes, and the like. brand name items from the grocery store shelves.
This is because we know that you want to use con-
% Eat whole fruit instead of drinking fruit juice. venience foods on your busy days and that it is
unrealistic to expect anyone to cook from scratch
every day!
In this book, you may:
A trip to the grocery store can give you informa-
% Use commercial (canned, dried, or frozen) tion overload: there are thousands of food prod-
or homemade soups with these menus, but ucts to choose from in the 30 minutes or so you
note that they are usually high in sodium, have for shopping. Certainly, it is an information-
so choose reduced-fat and reduced-sodium processing nightmare to read all the labels and
varieties. sort out the healthiest foods from the rest. So,
average shoppers usually just resort to buying
% Use no-sugar or low-sugar fruit spreads (jams
familiar products they have selected in the past,
or jellies). Limit yourself to 1 to 2 teaspoons
giving up on attempting to interpret these new
(less than 20 calories) per serving.
products. Adding to the confusion are the arti-
% Have raw vegetables on some menus, which ficial sweeteners and low-fat products and their
can include salad greens and moderate serv- accompanying label claims…what’s a health-
ings of carrot or celery sticks, tomatoes, conscious person to do?
cucumbers, green peppers, radishes, and the
At the start of your next trip, remember to shop
like.
the perimeter of the store first: most grocery
% Add your choice of calorie-free beverages, stores are organized such that the basic four food
such as coffee, hot or iced tea, mineral water, groups make up the four enclosing walls—pro-
diet sodas, and sugar-free flavored seltzers. duce, dairy, meat, and breads. Fill your cart with
these nutritious essentials first, then proceed
% Measure meat portions after cooking. Four
down only the aisles necessary to complete your
ounces of uncooked meat shrinks to about
grocery list. And take the time to study product
3 ounces (about the size of a deck of cards)
labels as you go. This habit will assure that you
after cooking.
find a variety of healthy foods to meet your nutri-
% Season recipes with your favorite spices. ent needs successfully each day. What follows are
Try basil, dill, lemon pepper, paprika, fresh some guidelines to help you select specific groups
herbs, and fresh garlic or garlic powder. Be of foods commonly found in the grocery store.
sure to choose low-salt varieties when mix-
tures are purchased. Lunch meat.  Lean or greater than 90% fat-free
meats should contain 30–35 calories and about 1
gram of fat per ounce.
The recipes in this book use these standard Red meat.  Beef, veal, and pork are usually labeled
abbreviations: with animal name, body part, and type of cut (for
Tbsp = tablespoon lb = pound instance, pork loin chops) and are graded Prime
tsp = teaspoon qt = quart (highest in fat), Choice, or Select (lowest in fat).
oz = ounce Choose Select grades and lean body parts, such

Introduction 3
as the loin, tenderloin, round, or leg. You can Fruit and fruit juice. Buy fresh fruit or freshly
ask the butcher to pre-portion the servings to 4 squeezed 100% fruit juice. As long as it’s 100%
ounces of raw meat each. (or pure) juice, it can be fresh, canned, bottled, or
frozen. Beware of juice labels stating, “made with
Fish.  Choose fresh fish or shellfish in the delica-
real fruit juice”—this usually means the drink
tessen case. Look for canned fish packed in water
contains added sugars and is not 100% juice.
with no added salt. Select fresh or frozen fish
without batter or breading. Jams and jellies. Choose fruit spreads, all-fruit
jams, or low-sugar spreads. If you eat less than 2
Poultry.  The leanest cut is boneless, skinless
teaspoons per day, you will not have to count it in
breast meat. Removing the skin cuts the fat in half
your calorie total.
and the cholesterol by 75%. Turkey or chicken
versions of traditional pork-based meats, such Oil and margarine. Whenever possible, use a liq-
as salami, bologna, hot dogs, and bacon, are still uid oil for cooking. For “spreads,” look for mar-
high in fat and sodium and should only be used garines that do not contain trans fats. The first
occasionally. Look for lean ground turkey breast. ingredient on the label should be a liquid vegeta-
ble oil. That oil should start with an “s” (soybean,
Milk.  Look for fat-free (skim) or low-fat (1%)
safflower, sesame, or sunflower) or a “c” (corn,
milk. Buttermilk is usually made from skim milk,
cottonseed, or canola). Look for margarines and
but check the label before you buy.
oils that contain no more than 1 gram of satu-
Yogurt.  Choose plain or fruit-sweetened fat-free rated fat per serving, usually a tablespoon. Be
yogurt or low-fat yogurt sweetened with an artifi- careful to monitor your portions of “light” marga-
cial sweetener. Artificially sweetened yogurts are rines—you could end up using two to three times
often labeled “light” and contain 50–100 calories what you normally would.
per serving, depending on serving size.
Salad dressings and sour cream. Try to choose
Cheese.  Because regular cheese has 80–100 cal- salad dressings that contain 30 calories or less
ories per ounce, choose fat-free or reduced-fat per tablespoon. These are usually labeled as
cheeses made from skim milk, with about 5 grams reduced-fat salad dressings and can be used in
of fat per ounce or less. Fat-free ricotta cheese is 2-tablespoon servings versus the usual 1-table-
also a good choice. spoon serving for regular salad dressings. Any
oil-free salad dressing (usually 6 calories or
Cereal.  Choose cereals listing “whole” grains as
less per tablespoon) may be used more liber-
the first ingredient on the label. Look for cereals
ally. Light sour cream substitutes still contain
that have 3 or more grams of fiber and 1 gram or
fat and also contain carbohydrate, and many are
less of fat per serving. They should also provide
half sour cream. As long as amounts are moni-
less than 6 grams of sucrose or other sugars per
tored, sour cream as a fat exchange may be used
serving.
(about 2 tablespoons equals a serving). If fat,
Bread.  Just as you would for cereal, choose bread cholesterol, and calories are of major concern,
that lists whole grains as the first ingredient on just use plain yogurt flavored with chives, herbs,
the label. Remember, two slices of diet (40-calo- and spices.
ries-per-slice) bread equal one starch exchange.
Rice, pasta, and whole grains. Buy brown or wild
Crackers.  Choose crackers made with 100% rice of any type. Choose unfilled fresh or dried
whole grains. The best crackers have less than 2 pasta, preferably made with whole wheat or veg-
grams of fat per serving, which is usually 5–12 etables such as spinach, tomato, or artichoke.
(or 1 ounce of) crackers, depending on their size. Most whole grains, such as bulgur wheat, wheat

4 ADA Month of Meals Diabetes Meal Planner

berries, or oat groats, contain 100 calories per the remainder of the cooked meat (after you
1/2 cup of cooked grain and no fat. remove the fat) into six servings. Undercook
about three-quarters of the vegetables; they will
Frozen entrées. Look for dinner entrées that have
finish cooking as you reheat, and nothing says
350 calories or less per serving. Ideally, less than
“leftovers” more than mushy vegetables. Pack-
30% of the meal’s calories should come from fat.
age the meals, adding 2 ounces of gravy on top
This means they should provide about 3 grams of
of each, for the freezer. A dinner portion consists
fat per 100 calories—about 10 grams of fat per
of about 3 ounces of cooked meat (the size of a
serving. Choose entrées with less than 600 milli-
deck of cards), 2/3 to 1 cup of starch, 1 cup of
grams of sodium and less than 100 milligrams of
vegetables, 1 serving of fruit, and a total of 2 fats.
cholesterol per serving.
If your planned-over isn’t totally complete, plan
Soup.  Low salt and low fat are the keys here. Look to add fresh foods when you serve it, such as fresh
for frozen or canned soups with less than 480 mil- fruit for dessert and a green salad with 1 table-
ligrams of sodium per serving, usually 1 cup, and spoon of dressing.
that get less than 30% of the calories from fat.
When deciding how to store the servings, think
about how you’ll reheat them. The most conve-
nient way is to store planned-overs in the same
Be sure to pay attention to the portion sizes listed
container you will use to reheat. Aluminum foil
on the food label by the manufacturer. All of the
is great for a conventional oven. Newer plastic
nutrition information on a label relates back to
containers are freezer and microwave safe and
that portion. This is important if you are to be able
make for easy reheating. Another method is to
to fit that food into your meal plan. Sometimes, it
store each portion in a freezer storage bag and
is not worth it if the portion is just too small.
reheat it in another dish once it’s thawed. You
Remember to consume a variety of foods every can thaw the meals quickly in the microwave
day to meet your nutrient requirements. This (but be sure to use the defrost cycle or you will
is easily done if you do not skip any of the food overcook the outside while the inside of the
groups recommended in your daily meal plan. food remains frozen) or set them in the refriger-
ator the night before or first thing in the morn-
ing to thaw.
PLANNED-OVERS It’s tempting to let your future planned-overs sit
cooling on the stove while you eat. However, bac-
Do you usually cook for one or two people, but teria grow quickly at warm and room tempera-
all of your favorite recipes make six or eight serv- tures. It’s best to pack and store your planned-
ings? What should you do with the rest of the overs before you start to eat your meal. (This also
servings? The answer is to make planned-overs. cuts down on the temptation to have a little more
Making planned-overs, or planning ahead with after you eat.) Foods cool more quickly when
leftovers, is a great way to save steps in preparing refrigerated in small shallow containers versus
meals and will also help you and your family fol- large containers, reducing the chance of spoiled
low a healthy eating plan. food.
Any of the recipes in this book that makes more Once you’ve put planned-overs in the freezer or
servings than you need can become a planned- refrigerator, don’t forget them! Keeping foods too
over. If you’re following the recipe for Old-Fash- long in the freezer leads to taste loss, and if they
ioned Pot Roast (page 258), which makes eight sit too long in the refrigerator, the food can go
servings, but only need two servings, portion bad. The pot roast planned-over above will last

Introduction 5
about 2–3 months in the freezer without losing
FAST FOODS
its taste but only about 3–4 days in the refrigera-
tor without spoiling.
Several menus contain items from fast food res-
Because every microwave is a little bit differ- taurants. Is fast food really a healthy choice? That
ent, experiment when thawing and reheating. depends on what you order. It is possible to con-
If you’re not sure how long it will take to reheat, sume an entire day’s worth of fat, salt, and calo-
remember that it is easy to put food back in the ries in just one meal! The key to making healthy
microwave for another minute. If you overcook, fast food choices is to know exactly what you are
you can’t go back. ordering.
Breads and muffins should be loosely wrapped % Choose a hamburger with a single plain
in a napkin or microwave-safe paper towel. Keep meat patty. Skip cheese or mayonnaise-type
the wrapping on the bread for a bit after you’ve sauces. Cheese adds 100 calories per slice
taken it out of the oven—this keeps the steam and extra fat and sodium.
inside the bread instead of letting it escape. One
muffin will heat in about 20 seconds; if you have % Choose chicken or fish only if it is roasted,
two, don’t double the time—30 seconds will do unbreaded, grilled, baked, or broiled with-
nicely. Overheating breads in the microwave out fat. Use mustard instead of mayonnaise,
makes them tough. You may also want to try heat- unless low-fat mayonnaise is offered.
ing breads on a low or defrost setting for a longer % Choose regular- or junior-size sandwiches
time to avoid chewiness. When you have several rather than the larger, deluxe types. You can
frozen muffins or rolls, arrange them in a circle also save calories by skipping the mayonnaise
and rotate or turn them over halfway through the and adding lettuce, tomato, onion, and mus-
cooking time. tard instead. Plain lean roast beef, French
After this small amount of planning ahead, you dip, turkey or chicken breast, or lean ham
start to reap the benefits: are probably the leanest choices in the sand-
wich category, as long as you hold the bacon,
% Meals, in a healthy portion size, are ready cheeses, and sauces. Also, choose a bun or
when you are. bread over a croissant to save fat and calories.
% Your meal can be eaten without the tempta- % Pizza can be a good fast food choice and pro-
tion of having seconds. vide valuable nutrients to your diet as well.
The best choice is cheese pizza topped with
% Preparing and portioning ahead can help
mushrooms, green peppers, onions, or any
strengthen your resolve to follow your meal
other vegetables; consider asking for one-
plan.
third less cheese on your pizza when order-
% Some foods, especially soups and those in a ing. If you top the pizza with pepperoni, sau-
sauce or gravy, simply taste better in a day or sage, and extra cheese, you add a lot of extra
two, when you’ve given the seasonings time fat and sodium.
to blend.
% To keep fat and calories down in a fast food
% You can enjoy most recipes even though you salad, be careful with high-fat toppings such
only need one or two servings at a time. as dressings, bacon, cheeses, and seeds and
avoid macaroni or potato salads with mayon-
naise. Load up on lettuce, all types of vegeta-
bles, and beans (like garbanzo or kidney) at

6 ADA Month of Meals Diabetes Meal Planner

 a salad bar, and go easy on the dressing and
croutons. Some fast food restaurants provide VEGETARIAN FARE:
individual packets of salad dressing and will NEW FOODS AND OLD FAVORITES
tell you they only have 50 calories in a half-
ounce portion. But remember, the whole Is it possible to eat a vegetarian meal plan by stick-
packet of dressing probably contains 3–4 ing with peanut butter, cheese pizza, and salad?
ounces, so be careful how much you use, and Sure, but why limit yourself when there are so
watch the size of the packet. many choices? We have included some unusual
foods in these meals for you to try. You may be an
% Tacos, tostadas, bean burritos, soft tacos, and old hand at cooking with these foods, but if not,
other nonfried items are good choices when here’s an introduction.
eating in Mexican fast food restaurants.

%
Choose chicken items over beef, and avoid
beans if they are refried in lard (ask whether Tofu is a white, almost flavorless food made
they are made with lard). With all items, go from soybeans in much the same way as
easy on cheese toppings and fillings, sour cheese is made from milk. Soybeans are blended,
cream, and guacamole. Pile on extra lettuce, and the soy milk is drained off. A curdling agent
tomatoes, and salsa. Limit your intake of the is added to the soy milk, and the curds are
deep-fried taco salad shell—one taco salad pressed together to form blocks of tofu. Depend-
can have over 1,000 calories! ing on how long the curd is pressed, tofu may be
soft, firm, or extra firm in texture. The soybean is
% Many fast food desserts are high in fat and
somewhat unique among the beans in its ability
calories, so one option is to bring a piece
to produce a curd product, possibly because of its
of fresh fruit along from home. Or satisfy
higher fat content.
your sweet tooth with low-fat frozen yogurt
(only 80 calories in 1/3 cup) or a small ice Tofu blocks are stored in water and can be pur-
milk cone. Ices, sorbets, and sherbets gener- chased from bulk tubs or in packages. Once you
ally have less fat and fewer calories than ice open a package, change the water surround-
cream but are a significant source of sugar. ing the block every few days, but use it within a
week. Week-old tofu is not unsafe, but it is simi-
% Breakfast items tend to be higher in fat. Try
lar to week-old bread—it does not taste as fresh.
plain English muffins or toast; other kinds of
When you get ready to use a block of tofu, you
muffins can be loaded with fat. Ask for cold
may want to let the block drain on paper towels
cereals, pancakes without butter, or plain
for a while, unless you need the tofu to be creamy,
scrambled eggs. Request dry toast, and bring
such as for use in a dip.
your own low-sugar jam or jelly instead.
Nutritionally, tofu is an excellent choice for an
% Ask for 100% fruit juice and fat-free (skim)
entrée. The calories and protein of 3 ounces of
milk. To help you eat right, many fast food
tofu are about the same as 1 ounce of meat, but
restaurants offer special products lower in
unlike meat and cheese, it has little saturated fat.
fat. Not all so-called “healthy” choices are
Unlike other plant foods, tofu does not add to
such a good deal, however. To be sure of
intestinal gas because it is low in carbohydrates
what you’re eating, request the nutritional
that cause this problem.
information on what you have ordered. Most
establishments should have it available on Firm tofu can be cubed, cut into strips for stir-fry-
request. ing or browning, or sliced 1/2 to 1/4 inch thick
and grilled. Crumble it into sauces and salads. You
can give it a meaty texture by freezing (remove it
Introduction 7
from water first) and thawing it before use. You an aged and fermented product of wheat, soy-
can find tofu prepared as hot dogs, sausage, or beans, salt, water, and a fermenting agent. Tra-
other entrées. Tofu picks up seasonings and spices. ditional tamari is made only with soybeans. Soy
Try it in some of the marinades in this book. sauce is the name given many different versions
of the sauce. Most often, it is a mixture of defat-

%
ted soy meal treated with acid or hydrolyzed veg-
Tempeh is a staple of Indonesia and is also etable protein, caramel coloring, corn syrup, salt,
made from soybeans. The soybeans are monosodium glutamate, and water. Soy sauce
cooked and fermented with a grain and bacte- tastes salty like tamari and shoyu but lacks their
rial culture and then pressed into a cutlet. As the subtle and rich flavors. If you’re limiting your
soybeans ferment, the process breaks down those sodium, choose low-sodium versions of these
troublesome bean starches, making tempeh less sauces. Two teaspoons of any of these sauces con-
likely to produce gas than beans or other foods tain about a half teaspoon of salt.
made from beans. Because tempeh includes the

%
whole soybean, it’s even more nutritious than
tofu. Tempeh cutlets come about 3/4 inch thick Sesame tahini is a paste or butter made from
and are sometimes shaped in patties. You can find hulled sesame seeds. It tastes mild and sweet
them fresh or frozen. Like tofu, it can be cubed or and is a delicious alternative to other nut butters.
crumbled for sautéing or marinated and grilled. Like peanut butter, tahini is high in fat. When
added to sauces such as hummus or salad dress-

%
ings, it acts as a binder and thickener while add-
Soy milk is made from blended soybeans. You ing flavor. Because many nutrients are lost in
can also find soy cheeses. Other dairy substi- the hulling process, you may want to hunt down
tutes include rice milk and nut milks. Nondairy a version made from unhulled sesame seeds or
milks can be used on cereals and in coffee, pud- make your own from unhulled seeds in your food
dings, or baked goods. These drinks contain dif- processor.
ferent amounts of carbohydrate, protein, and fat,

%
depending on their brand. All are free of choles-
terol and lactose. Some are fortified with calcium Nutritional yeast has a mild, cheesy flavor
and vitamins A and D. Look for drinks that have no and a golden yellow color. Try it instead of
added sweetener, such as rice syrup, to keep calo- Parmesan cheese: sprinkle it on popcorn or add
ries and carbohydrate count lower. it to sauces. It’s also tasty melted on hot foods,
such as rice. The taste alone is a good reason to

%
try seasoning with nutritional yeast, but there are
Seitan is wheat gluten or a mixture of wheat bonuses: most brands (read labels carefully) con-
gluten and soy flour (soy seitan) that has tain B vitamins, especially vitamin B12, and chro-
been made into dough and simmered in soy mium, micronutrients that are sometimes miss-
sauce or tamari. It is popular in the Middle East ing in a meatless meal plan.
and Asia. The dough can be shaped into balls or

%
loaves that resemble meat in taste and texture.
Seitan is bought as wheat gluten. Tired of cooking vegetarian meals at home?
Thai, Indian, Vietnamese, Italian, Leba-

%
nese, and Greek cuisines offer tons of vegetar-
Tamari, shoyu, and soy sauce are all made from ian options. Try visiting a local restaurant or get a
soybeans, taste salty, and appear in Asian cookbook that features recipes from any of these
cooking, but there the similarity ends. Shoyu is countries.
8 ADA Month of Meals Diabetes Meal Planner
 satisfy the appetite and help with weight control.
WHOLE GRAINS
Fiber may also help lower blood glucose levels in
people with diabetes.
You get the most out of grains by eating them in
as natural a form as possible, commonly called Fiber is the part of plant foods that we cannot
whole. You can eat them as sprouts, as in alfalfa. digest or absorb: the roots, seeds, leaves, and
You can soak or toast and then cook them as a outer skin. There are basically two types of fiber.
base for a stir-fry, as in rice or millet. You can use Soluble fiber dissolves in water during digestion
them as flour, as in wheat or rice. Unfortunately, and forms a gel in the intestinal tract. This mate-
the easiest way to find grain is as refined flour. rial slows down the movement of food through
When whole wheat is refined into white flour, at the intestinal tract and can actually help delay
least 25 nutrients are lost. Only four of them are the absorption of certain nutrients, including
added back in enriched white flour. glucose. This is why eating soluble fiber may be
These menus give the whole-grain version of food of special benefit to people with diabetes.
whenever possible. The meals call for whole- Soluble fiber is found in oatmeal and oat bran;
grain rolls, pita and other breads, and flours. legumes such as dried peas, beans, and lentils;
Make it a habit to look for crackers, breads, cere- and certain fruits and vegetables, especially cit-
als, and pasta made from whole grains. The key rus fruits, apples, and broccoli.
word to look for is “whole.” A product labeled
“all natural,” “multigrain stone-ground wheat Insoluble fiber doesn’t dissolve in water. Instead,
flour,” or “no preservatives or artificial coloring” it retains water, swelling to several times its orig-
does not mean it’s a whole-grain food. Note that inal size and forming a soft stool, which travels
cereals, breads, and crackers that are made with faster through the intestines. This type of fiber is
white wheat flour and have some added bran are most helpful in treating constipation.
not nutritionally equal to a whole-wheat product. Common sources of insoluble fiber are wheat
Be sure to always look for foods labeled as 100% bran, corn bran and popcorn, whole grains, veg-
whole wheat or 100% whole grain. etables, and nuts.
Separating pastas made from white flour from Both types of fiber are important for good nutri-
those made with whole-grain flour may require tion, and most grains, fruits, and vegetables con-
some careful label reading. Pastas colored with tain some of both types. To increase fiber in your
vegetables are nutritionally equal to pasta made diet, keep in mind these recommendations.
with white flour unless the label states that they
are made with whole-wheat flour. Whole-grain % Get half of your daily calories from high-fiber
pastas have a heavier texture and nuttier taste foods like fruits; whole-grain bread, pasta, or
and require a little more cooking time. cereal; and vegetables. Meats and dairy prod-
ucts do not contain dietary fiber.
% Eat a variety of fiber-rich foods. Your diet
FIBER should include both soluble and insoluble
fiber.
There are many reasons to eat more fiber. Stud- % Eat foods in their most “natural” state when-
ies suggest that eating a fiber-rich diet may help ever possible: raw fruits and vegetables with
protect against heart disease and certain types of their skins, whole-grain flour instead of white
cancer. Also, because high-fiber foods are very flour, brown rice instead of white rice, and
filling and generally take a long time to eat, they whole fruits instead of fruit juice, for example.

Introduction 9
 % Use breads, cereals, crackers, and flour made portions on the menus are for one person, so you
from 100% whole grains such as whole- can have everything listed. If you need more or
wheat bread or rolled oats. fewer calories than this, no problem. Adjusting
meals to meet your requirements is easy.
% Drink plenty of water and other sugar-free
fluids. Because fiber draws water into your
intestinal tract, you need to drink a lot of flu-
Other Calorie Levels:
ids so your body can eliminate properly. (Too
1,200, 1,800, and 2,100 Calories a Day
much fiber and not enough water can cause
constipation.) Your dietitian or diabetes educator may recom-
mend that you follow a diet with a different calo-
% Increase your fiber intake gradually. The sud-
rie limit per day. If that applies to you, it’s still easy
den addition of a lot of fiber can cause intes-
to use these menus. Just use the chart on the next
tinal gas, cramping, and diarrhea.
page to adjust the meal plan to suit your needs.
% It’s better to get fiber from food than from
For example, if you are following a meal plan that
commercial fiber supplements. Food will
allows you 1,800 calories a day, here is how you
give you additional nutrients besides fiber,
would adjust the Basic Meal Plan using the chart.
and the long-term safety and effects of fiber
supplements are not known. 1. Choose any menus that you want to fill out the
day’s meals.
2. Move down the 1,800-calorie column and fol-
HOW TO USE THIS BOOK low the directions. Breakfast, lunch, and dinner
are unchanged from what you see in the book.
This book allows you to choose the calorie level You’ll get your extra calories from snacks—a
that best meets your needs. First, you need to 125-calorie morning snack, two 125-calorie
know how many calories you require daily. The afternoon snacks or four 60-calorie afternoon
best way to do this is to meet with a registered snacks or one 125-calorie and two 60-calorie
dietitian or certified diabetes educator, who can afternoon snacks, and a 170-calorie evening
design a meal plan with the right number of calo- snack.
ries for your nutritional needs.
If your health care team recommends that you fol-
low a 1,200-calorie diet, then for the most part,
you can just prepare the menus as they appear
Basic Meal Plan:
in the book. Your meal plan will not have any
1,500 Calories a Day
snacks. You may have to adjust menus to reduce
Each breakfast, lunch, and dinner meal has about the calorie content, however, so pay close atten-
the same number of calories as the other break- tion to the next section: Adjusting Your Menus.
fasts, lunches, or dinners, respectively, so you can
If you have been placed on a 2,000- or 2,100-calo-
mix and match them to suit your own tastes. One
rie diet, you’ll have to increase the caloric content
day’s worth of breakfast, lunch, and dinner add
of your meals. You won’t be able to do it all with
up to about 1,250 calories. By adding four 60-cal-
snacks. For instructions on how to do that, go to
orie snacks OR two 125-calorie snacks, your daily
the next section: Adjusting Your Menus.
total will be around 1,500 calories—the Basic
Meal Plan. Choose any menus you like. All the

10 ADA Month of Meals Diabetes Meal Planner

Meeting Your Calorie Requirements
Meal 1,200 Calories 1,500 Calories 1,800 Calories 2,100 Calories
Breakfast Total calories: 340 Total calories: 340 Total calories: 340 Add 1 Starch OR 1
Meat to the meal
Total calories: 420
Morning 1 125-calorie snack 2 60-calorie snacks OR
Snack Total calories: 125 1 125-calorie snack
Total calories: 125
Lunch Total calories: 420 Total calories: 420 Total calories: 420 Add 1 Starch AND 1
Fat to the meal
Total calories: 545
Afternoon 2 60-calorie snacks OR 4 60-calorie snacks OR 1 125-calorie snack
Snack 1 125-calorie snack 2 125-calorie snacks Total calories: 125
Total calories: 120 OR 2 60-calorie snacks
with 1 125-calorie
snack
Total calories: 245
Dinner Total calories: 500 Total calories: 500 Total calories: 500 Add 1 Starch AND 1
Fat-Free Milk to the
meal
Total calories: 680
Evening 2 60-calorie snacks OR 1 170-calorie snack 1 170-calorie snack
Snack 1 125-calorie snack Total calories: 170 Total calories: 170
Total calories: 120

The caloric values for meals in this chart represent average values for all similar meals in the book.

Adjusting Your Menus is called the exchange-list system or the food-

choice system.
There will be instances where the recipes and
menus you pick for a certain day will provide Starch. This group includes whole grains (brown
either too few or too many calories or carbohy- rice, bulgur wheat, wheat berries, oats, barley),
drates. As you have seen from the chart show- cereal, pasta, rice, breads, starchy vegetables
ing you how to follow different diets of different (potatoes, corn, lima beans, and winter squashes
caloric levels, you may need to add a serving of such as acorn and spaghetti), crackers, desserts,
food to your menus. and many snack-type foods.
The menus in this book have been developed Fruit. This group includes all varieties of fruit—
using a meal-planning system that divides foods fresh, frozen, canned, and dried—as well as fruit
into separate groups: Starch, Fruit, Milk, Vegeta- juices.
bles, Meat and Meat Substitutes, and Fat. Foods
Milk. Included here are milk, yogurt, and
are placed into one group or another based on
buttermilk.
their nutrient makeup—carbohydrate, protein,
fat, and calories. This meal-planning system Vegetables. The vegetable group is made up of
Introduction 11
nonstarchy vegetables, either raw or cooked, such Each of these exchanges represents a different
as broccoli, asparagus, green beans, cabbage, car- serving size of a food group. Here are some exam-
rots, salad greens, onions, tomatoes, and summer ples of what comprises a single exchange in each
squashes like crookneck and zucchini. Starchy food group:
vegetables are included in the Starches group.
Starch: 1/2 English muffin, 1 slice of white or whole-
Meat and Meat Substitutes. This group includes grain bread, 1/2 cup bran cereal, 1/3 cup pasta,
beef, pork, lamb, veal, poultry, fish, seafood, 1/3 cup white or brown rice, 1 cup squash, 1/2 cup
eggs, tofu, cheese, cottage cheese, and peanut green peas, 3/4 oz pretzels, and 6 saltine crackers.
butter. Foods are then divided into lean, medium-
Fruits: 1 small apple, 12 fresh cherries, 1 extra-
fat, and high-fat choices.
small banana, 17 small grapes, 1 small nectarine,
Fat. You have obvious fats, like margarine, butter, 1/2 cup canned pears, 1 cup raspberries, 1 1/4
cooking oils, mayonnaise, and salad dressings, plus cups strawberries, 1/2 cup apple juice, 1/3 cup
other high-fat foods, like avocados, olives, nuts and grape juice, and 1/2 cup orange juice.
seeds, bacon, sour cream, and cream cheese.
Milk: 1 cup fat-free milk, 2/3 cup plain yogurt,
Using this system, if you want to adjust a menu, you 1/2 cup evaporated milk.
can simply add or remove a serving (also called an
Sweets, Desserts, and Other Carbohydrates: 1
exchange or food choice) of a certain food group,
small frosted cupcake, 1 Tbsp jam or jelly, 1 Tbsp
so the meal meets your needs. The table below
honey, 1 cup lemonade, 1 can (12 oz) soda, 2
shows the nutrient content of the exchanges for
chocolate chip cookies, 3 Tbsp barbeque sauce,
each food group. When you add or subtract one of
1/2 cup fat-free ice cream, 1/2 cup frozen yogurt,
these exchanges, these are the nutrients that will
and 1 oz trail mix.
be added or subtracted from the meal.
Nonstarchy Vegetables: 1/2 cup cooked or 1 cup
Carbo-
raw beets, carrots, cucumber, greens (collard,
hydrate Protein Fat Cal-
Food List (grams) (grams) (grams) ories kale, mustard, turnip), leeks, onions, spinach,
Starch 15 0–3 0–1 80 and tomato.
Fruits 15 — — 60 Meats and Meat Substitutes:
Milk
  Fat-free, low-fat 12 8 0–3 100  Lean: 2 egg whites, 1 oz lamb chop, 1 oz Select
1% or Choice grade ground round, 1 oz cheese with
  Reduced-fat, 2% 12 8 5 120 3 grams of fat or less per ounce, 1/4 cup egg sub-
Whole 12 8 8 160 stitute, 1 oz poultry without skin, 1 oz canned
Sweets, Desserts, 15 varies varies varies salmon, and 1 oz drained tuna in water or oil.
and Other  Medium-Fat: 1 oz ground beef or corned beef,
Carbohydrates
1 egg, 1 oz fried fish, 1/4 cup ricotta cheese, 1
Nonstarchy 5 2 — 25
Vegetables oz veal cutlet.
Meat and Meat Substitutes  High-Fat: 2 slices pork bacon, 1 oz regular
  Lean — 7 0–3 45 cheese (American, bleu, brie, cheddar, hard
  Medium-fat — 7 4–7 75 goat, Monterey jack, queso, and Swiss), 1 hot
  High-fat — 7 8+ 100 dog, and 1 oz pork spare ribs.
  Plant-based varies 7 varies varies
proteins  Plant-Based Proteins: 1/3 cup baked beans, 2
Fats — — 5 45 oz soy-based “beef” or “sausage” crumbles, 1/2

12 ADA Month of Meals Diabetes Meal Planner

 cup edamame, 3 falafel patties, 1/2 cup lentils,
1/2 cup refried beans, and 4 oz tofu. FOR VEGETARIANS
Fats: 2 Tbsp avocado, 6 almonds, 6 cashews, 10 If you choose to follow a vegetarian diet, this meal
peanuts, 16 pistachios, 8 large black olives, 1 Tbsp planning system will work just as easily! Simply choose
stick margarine, 1 Tbsp reduced-fat mayonnaise, vegetarian menus for your meals. The menus in this
1 tsp corn or sunflower oil, 2 Tbsp reduced-fat book are all composed of a set amount of exchanges,
salad dressing, 1 tsp stick butter, 2 Tbsp half and but by picking vegetarian options, you’ll get the same
half, 1 Tbsp regular cream cheese, and 3 Tbsp amount of nutrients, just from different exchanges.
light sour cream. Lunch
For a complete listing of the foods and serving Non-vegetarian Vegetarian
sizes that compose a single exchange, purchase a 2 Starch 3 Starch
copy of Choose Your Foods: Exchange Lists for Dia- 1 Fruit 1 Fruit
betes, available from the American Diabetes Asso- 0–1 Vegetable 2 Vegetable
ciation or The American Dietetic Association, or 2 Meat 1 Meat Substitute
contact a registered dietitian. 1 Fat 1 Fat

Dinner
Non-vegetarian Vegetarian
ADJUSTING YOUR MENU: AN EXAMPLE 2 Starch 3 Starch
1 Fruit 1 Milk
Let’s say that you’re on the 2,100-calorie meal plan 1–2 Vegetable 3 Vegetable
and you want to prepare this dinner menu. 3 Meat 1 Meat Substitute
2 Fat 2 Fat
1 serving FISH CREOLE
2/3 cup cooked white rice Note: Breakfast is the same for both vegetarian and
1/2 cup green beans non-vegetarian meal plans.
2 tsp tub margarine (60–70% vegetable oil,
no trans fat)
1 peach Carbohydrate Counting
CALORIES 440 • CARBS 56 • FAT GRAMS 11 The number of carbohydrate (carb) grams is
listed on each menu. This will make it easy for
The chart says that you need to “Add 1 Starch AND 1 you to count carbohydrates, if that’s the method
Fat-Free Milk to the meal.” Looking at the short list of you use to follow a healthy meal plan.
sample exchanges on p. 12, you can see that 1 Fat-Free
Milk exchange is equal to 1 cup of fat-free milk, which
you can add to your meal. Or, if you want, you could Why Count Carb?
instead add 2/3 cup plain nonfat yogurt to the menu,
slice the peach, and combine them into a tasty ending Why should you count the grams of carb you eat?
to your meal. Because it is the carb in food that raises your blood
glucose levels! And it raises them in predictable
You also need to add 1 Starch exchange to the meal. ways. If you eat about the same amount of carb at
You see that this is equal to 1/3 cup white rice, which
each meal and snack, chances are your blood glu-
is great because you’re already having 2/3 cup white
cose levels will settle into a steady pattern, giving
rice with the meal.
you greater glucose control and a much reduced
It’s that easy. risk of diabetes complications. You can also add

Introduction 13
new foods to your meal plan if you count the Next, you need to know how many grams of carb
grams of carb in them—then you just substitute to eat at each meal, based on your diabetes treat-
one carbohydrate-containing food for the other. ment plan (exercise, diabetes pills, and/or insu-
lin). Most adults need between 45 and 75 grams
of carb at each meal. Check with your health care
How to Count Carb team to figure out how many carbs you should be
eating every day.
First, you need to know the number of carb grams
in the food you’re eating. If you’re following the It’s important to measure your serving sizes. A
exchange meal planning system, each starch, bigger serving has more carb. Add up your carb
fruit, and milk serving has about 15 grams of car- totals at each meal, and try to keep your totals
bohydrate. A vegetable serving has about 5 grams within your range to get the benefits of better
of carbohydrate. blood glucose control.
If you look at the Nutrition Facts on a food label,
you’ll find the carb grams per serving listed under
How This Book Helps
Total Carbohydrate. (Be careful not to confuse the
gram weight of the food, listed after the serving Simply check the carb gram total highlighted
size, with grams of Total Carbohydrate.) Under on each menu. To keep your daily totals consis-
Total Carbohydrate are Sugars and Dietary Fiber. tent, choose meals and snacks that add up to
Ignore the Sugars because they are included in your desired number. Knowing the carb totals for
the Total Carb. But if you eat more than 5 grams every meal really helps you stay consistent from
of fiber, you can subtract the amount of fiber day to day, but you still get to incorporate a vari-
from the total carb count (another reason why ety of foods into your diet!
high-fiber foods are a healthy bonus for you).

14 ADA Month of Meals Diabetes Meal Planner

 MENU TRACKER

Calories Carbs Fat

Breakfast #_________ _________ _________ _________

Adjustments
___________________ Exchange _________ _________ _________

Items changed: ______________________________________________________________

Meal Total _________ _________ _________

Morning snack #__________________ _________ _________ _________

Lunch #_________ _________ _________ _________

Adjustments
___________________ Exchange _________ _________ _________

Items changed: ______________________________________________________________

Meal Total _________ _________ _________

Afternoon snack #__________________ _________ _________ _________

Dinner #_________ _________ _________ _________

Adjustments
___________________ Exchange _________ _________ _________

Items changed: ______________________________________________________________

Meal Total _________ _________ _________

Evening snack #__________________ _________ _________ _________

GRAND TOTALS _________ _________ _________

Introduction 15
 SAMPLE MENU TRACKER: 2,100 CALORIES

Calories Carbs Fat

18
Breakfast #_________ 355
_________ 59
_________ 9
_________

Adjustments
+1 Lean Meat
___________________ Exchange 45
_________ _________ 3
_________
Add 1/4 cup egg substitute, scrambled
Items changed: ______________________________________________________________

Meal Total 400

_________ 59
_________ 12
_________

100 (125 calories)

Morning snack #__________________ 125
_________ 17
_________ 6
_________

63
Lunch #_________ 415
_________ 49
_________ 16
_________

Adjustments
+1 Starch, +1 Fat
___________________ Exchange 80+45=125
_________ 15+0=15
_________ 0+5=5
_________
Add 3/4 oz pretzels and 8 large black olives for salad
Items changed: ______________________________________________________________

Meal Total 540

_________ 64
_________ 21
_________

32 (125 calories)
Afternoon snack #__________________ 125
_________ 25
_________ 2
_________

20
Dinner #_________ 515
_________ 60
_________ 13
_________

Adjustments
+1 Starch, +1 Fat-Free Milk Exchange
___________________ 80+100=180
_________ 15+12=27
_________ 0+0=0
_________
Add 3/4 oz pretzels & 1 cup fat-free milk
Items changed: ______________________________________________________________

Meal Total 695

_________ 87
_________ 13
_________

93 (170 calories)
Evening snack #__________________ 170
_________ 31
_________ 1
_________

GRAND TOTALS 2,055

_________ 283
_________ 55
_________

16 ADA Month of Meals Diabetes Meal Planner

 SAMPLE MENU TRACKER: 1,200 CALORIES

Calories Carbs Fat

18
Breakfast #_________ 355
_________ 59
_________ 9
_________

Adjustments
___________________ Exchange _________ _________ _________

Items changed: ______________________________________________________________

Meal Total 355

_________ 59
_________ 9
_________

Morning snack #__________________ _________ _________ _________

63
Lunch #_________ 415
_________ 49
_________ 16
_________

Adjustments
___________________ Exchange _________ _________ _________

Items changed: ______________________________________________________________

Meal Total 415

_________ 49
_________ 16
_________

Afternoon snack #__________________ _________ _________ _________

20
Dinner #_________ 515
_________ 60
_________ 13
_________

Adjustments
–1 Fat
___________________ Exchange –45
_________ _________ –3
_________
Removed margarine from baked potato
Items changed: ______________________________________________________________

Meal Total 470

_________ 60
_________ 10
_________

Evening snack #__________________ _________ _________ _________

GRAND TOTALS 1,240

_________ 168
_________ 35
_________

Introduction 17
 BREAKFAST
Each of the 167 breakfast meals in this section has between 266 and 446 calories and includes
• 2 Starch exchanges
• 1 Fruit exchange
• 1 Fat-Free Milk exchange
• 1 Fat exchange
In some menus, one meat serving has been used in place of either the fat-free milk serving or one of
the starch servings.
For vegetarian diets, simply choose vegetarian meals. For more details, see the Introduction (box on p. 13).

1 CALORIES 340 • CARBS 55 • FAT GRAMS 6 2 CALORIES 320 • CARBS 38 • FAT GRAMS 12
1 slice whole-wheat toast with 1 egg or 1/4 cup egg substitute, scrambled, with
2 tsp low-sugar fruit spread and nonstick cooking spray and
1 tsp tub margarine (60–70% vegetable oil, 1 Tbsp chopped green pepper and
no trans fat) 1 Tbsp chopped onion
2/3 cup fat-free fruit-flavored yogurt, sweetened 2 slices whole-wheat toast with
with Splenda 1 tsp tub margarine (30–50% vegetable oil)
3 Tbsp wheat germ, toasted, and 1/2 cup orange juice
1/2 small banana, sliced
Calories 320 / Calories from Fat 110
Calories 340 / Calories from Fat 55 Total Fat 12.0 g / Saturated Fat 3.1 g / Trans Fat
Total Fat 6.0 g / Saturated Fat 1.5 g / Trans Fat 0.0 g / 0.0 g / Cholesterol 210 mg / Sodium 420 mg / Total
Cholesterol 5 mg / Sodium 250 mg / Total Carbohydrate Carbohydrate 38 g / Dietary Fiber 4 g / Sugars 15 g /
55 g / Dietary Fiber 7 g / Sugars 24 g / Protein 18 g Protein 15 g

19
 3 CALORIES 345 • CARBS 55 • FAT GRAMS 8 6 CALORIES 340 • CARBS 52 • FAT GRAMS 8
1 cup oatmeal with a dash of cinnamon 1 serving SPANISH OMELET
2 Tbsp raisins 2 slices rye toast with
4 pecan halves, chopped 1 tsp tub margarine (30–50% vegetable oil)
1 cup fat-free milk 3/4 cup grapefruit sections
Calories 345 / Calories from Fat 70 Calories 340 / Calories from Fat 70
Total Fat 8.0 g / Saturated Fat 1.2 g / Trans Fat 0.0 g / Total Fat 8.0 g / Saturated Fat 1.7 g / Trans Fat 0.0 g /
Cholesterol 5 mg / Sodium 115 mg / Total Carbohydrate Cholesterol 0 mg / Sodium 780 mg / Total Carbohydrate
55 g / Dietary Fiber 5 g / Sugars 24 g / Protein 15 g 52 g / Dietary Fiber 7 g / Sugars 14 g / Protein 16 g

SPANISH OMELET
4 CALORIES 355 • CARBS 56 • FAT GRAMS 9 Yield: 4 servings /Serving size: 1/4 recipe

2 4-inch pancakes with 1/2 cup chopped green pepper

1 tsp tub margarine (30–50% vegetable oil) 1/4 cup chopped onion
3/4 cup blueberries, fresh or frozen, 1 Tbsp minced garlic
unsweetened 2 Tbsp water
1 cup fat-free milk 4 oz green chilies, chopped
2 Roma tomatoes, chopped, seeds removed
To make a blueberry sauce, microwave blueberries
2 tsp chopped pimiento
briefly, until they thicken to desired consistency.
6 egg whites, room temperature
Pinch saffron
Calories 355 / Calories from Fat 80
1/2 cup low-fat (1%) cottage cheese
Total Fat 9.0 g / Saturated Fat 1.8 g / Trans Fat 0.0 g /
Cholesterol 20 mg / Sodium 555 mg / Total Carbohydrate
56 g / Dietary Fiber 4 g / Sugars 30 g / Protein 13 g 1. In a nonstick skillet, sauté green pepper,
onion, and garlic in water. Add chilies,
tomato, and pimiento, and boil off remaining
fluid.
5 CALORIES 330 • CARBS 67 • FAT GRAMS 5 2. Combine egg whites and saffron, and beat
into soft peaks. Fold cottage cheese into egg
1/2 cup Kellogg’s All-Bran cereal with
whites, followed by the contents of the skil-
1 cup fat-free milk
let.
1/2 English muffin with
3. Return to skillet and cook until eggs are set,
1 tsp tub margarine (60–70% vegetable oil,
turning to avoid scorching. Pour off any
no trans fat) and
water rendered during cooking. Serve.
2 tsp low-sugar fruit spread
Exchanges/Food Choices: 1 Vegetable / 1 Lean Meat
3/4 cup blueberries, fresh or frozen,
Calories: 70 / Calories from Fat: 0
unsweetened Total Fat: 0.0 g / Saturated Fat: 0.0 g / Trans Fat: 0.0 g /
Cholesterol: 0 mg / Sodium: 270 mg / Total Carbohydrate: 7
Calories 330 / Calories from Fat 45
g / Dietary Fiber: 2 g / Sugars: 3 g / Protein: 9 g
Total Fat 5.0 g / Saturated Fat 1.2 g / Trans Fat 0.0 g /
Cholesterol 5 mg / Sodium 330 mg / Total Carbohydrate
67 g / Dietary Fiber 14 g / Sugars 34 g / Protein 16 g

20 ADA Month of Meals Diabetes Meal Planner

 7 CALORIES 365 • CARBS 62 • FAT GRAMS 6 10 CALORIES 325 • CARBS 53 • FAT GRAMS 7
2-oz onion bagel, toasted, with 1 English muffin with
1 1/2 Tbsp reduced-fat cream cheese 1 tsp low-sugar fruit spread and
1 small orange 1 tsp tub margarine (30–50% vegetable oil)
1 cup fat-free milk 1 serving STRAWBERRY BLENDER DRINK
Calories 365 / Calories from Fat 55 Calories 325 / Calories from Fat 65
Total Fat 6.0 g / Saturated Fat 3.0 g / Trans Fat 0.0 g / Total Fat 7.0 g / Saturated Fat 1.7 g / Trans Fat 0.0 g /
Cholesterol 20 mg / Sodium 500 mg / Total Carbohydrate Cholesterol 5 mg / Sodium 435 mg / Total Carbohydrate
62 g / Dietary Fiber 5 g / Sugars 30 g / Protein 18 g 53 g / Dietary Fiber 6 g / Sugars 25 g / Protein 15 g

STRAWBERRY BLENDER DRINK

8 CALORIES 375 • CARBS 73 • FAT GRAMS 6 Yield: 1 serving
Serving size: 1 recipe
1/2 cup Grape-Nuts cereal
2/3 cup (6 oz) fat-free fruit-flavored yogurt, 1 cup fat-free milk
sweetened with Splenda 1 1/4 cups strawberries, fresh or frozen,
1/3 small cantaloupe (about 1 cup) unsweetened
4 pecan halves, chopped
Combine all ingredients in blender. Blend until
Combine Grape-Nuts and yogurt. Serve over can-
smooth and creamy.
taloupe. Sprinkle with pecan halves.
Exchanges/Food Choices: 1 Fruit / 1 Fat-Free Milk
Calories: 140 / Calories from Fat: 5
Calories 375 / Calories from Fat 55 Total Fat: 0.5 g / Saturated Fat: 0.2 g / Trans Fat: 0.0 g /
Total Fat 6.0 g / Saturated Fat 0.9 g / Trans Fat 0.0 g / Cholesterol: 5 mg / Sodium: 105 mg / Total Carbohydrate:
Cholesterol 5 mg / Sodium 400 mg / Total Carbohydrate 26 g / Dietary Fiber: 4 g / Sugars: 21 g / Protein: 9 g
73 g / Dietary Fiber 9 g / Sugars 25 g / Protein 15 g

11 CALORIES 340 • CARBS 67 • FAT GRAMS 5

9 CALORIES 350 • CARBS 57 • FAT GRAMS 6 1/2 cup Kellogg’s All-Bran cereal with
1 1/2 cups puffed wheat cereal 1 cup fat-free milk
1 cup raspberries, fresh or frozen, unsweetened 1 small banana, sliced
1 cup fat-free milk 1 slice whole-wheat toast with
1/2 bagel 1 tsp tub margarine (60–70% vegetable oil,
1 Tbsp cream cheese no trans fat) and
1 tsp low-sugar fruit spread
Calories 350 / Calories from Fat 55
Total Fat 6.0 g / Saturated Fat 3.4 g / Trans Fat 0.0 g / Calories 340 / Calories from Fat 45
Cholesterol 25 mg / Sodium 305 mg / Total Carbohydrate Total Fat 5.0 g / Saturated Fat 1.2 g / Trans Fat 0.0 g /
57 g / Dietary Fiber 10 g / Sugars 20 g / Protein 16 g Cholesterol 5 mg / Sodium 340 mg / Total Carbohydrate
67 g / Dietary Fiber 14 g / Sugars 32 g / Protein 17 g

Breakfast 21
 12 CALORIES 295 • CARBS 35 • FAT GRAMS 9 14 CALORIES 330 • CARBS 38 • FAT GRAMS 11
1 egg or 1/4 cup egg substitute, scrambled with 1 slice whole-wheat toast with
nonstick cooking spray 1 oz string cheese
1 slice whole-wheat toast with 4 pecan halves
1 tsp tub margarine (60–70% vegetable oil, 1 cup cantaloupe cubes
no trans fat) 1 cup fat-free milk
1/2 cup canned grapefruit juice
Calories 330 / Calories from Fat 100
1 cup fat-free milk
Total Fat 11.0 g / Saturated Fat 4.3 g / Trans Fat 0.0 g /
Calories 295 / Calories from Fat 80 Cholesterol 25 mg / Sodium 495 mg / Total Carbohydrate
Total Fat 9.0 g / Saturated Fat 2.5 g / Trans Fat 0.0 38 g / Dietary Fiber 4 g / Sugars 27 g / Protein 21 g
g / Cholesterol 215 mg / Sodium 335 mg / Total
Carbohydrate 35 g / Dietary Fiber 2 g / Sugars 25 g /
Protein 19 g
15 CALORIES 330 • CARBS 55 • FAT GRAMS 7
1/2 cup oatmeal
13 CALORIES 335 • CARBS 57 • FAT GRAMS 7 1 mini bran muffin with
1 tsp tub margarine (60–70% vegetable oil,
2 4-inch round toaster-style waffles no trans fat)
2 Tbsp sugar-free syrup 1 sliced orange
1 GRAPEFRUIT GRAND 1 cup fat-free milk
1 cup fat-free milk
Calories 330 / Calories from Fat 65
Calories 335 / Calories from Fat 65 Total Fat 7.0 g / Saturated Fat 1.4 g / Trans Fat 0.0 g /
Total Fat 7.0 g / Saturated Fat 1.7 g / Trans Fat 0.0 g / Cholesterol 5 mg / Sodium 250 mg / Total Carbohydrate
Cholesterol 10 mg / Sodium 565 mg / Total Carbohydrate 55 g / Dietary Fiber 6 g / Sugars 27 g / Protein 14 g
57 g / Dietary Fiber 3 g / Sugars 28 g / Protein 14 g

GRAPEFRUIT GRAND
Yield: 1 serving 16 CALORIES 355 • CARBS 58 • FAT GRAMS 6
Serving size: 1 recipe 1/2 large poppy seed or sesame seed bagel with
1 1/2 Tbsp reduced-fat cream cheese
1/2 fresh grapefruit 1/2 cup fresh orange juice
1 tsp artificial sweetener 6 oz fat-free fruit-flavored yogurt, sweetened
Dash cinnamon with Splenda

Preheat broiler. Top grapefruit with sweetener Calories 355 / Calories from Fat 55
Total Fat 6.0 g / Saturated Fat 3.1 g / Trans Fat 0.0 g /
and cinnamon. Broil grapefruit for about 2
Cholesterol 20 mg / Sodium 485 mg / Total Carbohydrate
minutes. 58 g / Dietary Fiber 2 g / Sugars 23 g / Protein 16 g
Exchanges/Food Choices: 1 Fruit
Calories: 55 / Calories from Fat: 0
Total Fat: 0.0 g / Saturated Fat: 0.0 g / Trans Fat: 0.0 g /
Cholesterol: 0 mg / Sodium: 0 mg / Total Carbohydrate: 13
g / Dietary Fiber: 2 g / Sugars: 10 g / Protein: 1 g

22 ADA Month of Meals Diabetes Meal Planner

 17 CALORIES 300 • CARBS 41 • FAT GRAMS 10 20 CALORIES 320 • CARBS 45 • FAT GRAMS 11
1/2 cup grits 1 poached egg
1 oz reduced-fat cheddar cheese 1 whole-wheat English muffin with
1 slice whole-wheat toast with 1 Tbsp tub margarine (30–50% vegetable oil)
1 tsp tub margarine (60–70% vegetable oil, 1/2 large pear
no trans fat)
Calories 320 / Calories from Fat 100
1/2 cup orange juice
Total Fat 11.0 g / Saturated Fat 2.9 g / Trans Fat
Calories 300 / Calories from Fat 90 0.0 g / Cholesterol 210 mg / Sodium 470 mg / Total
Total Fat 10.0 g / Saturated Fat 4.4 g / Trans Fat 0.0 g / Carbohydrate 45 g / Dietary Fiber 8 g / Sugars 17 g /
Cholesterol 20 mg / Sodium 395 mg / Total Carbohydrate Protein 13 g
41 g / Dietary Fiber 3 g / Sugars 13 g / Protein 13 g

21 CALORIES 280 • CARBS 39 • FAT GRAMS 9

18 CALORIES 355 • CARBS 59 • FAT GRAMS 9 1 English muffin with
1 mini blueberry muffin with 1 Tbsp tub margarine (30–50% vegetable oil)
1 tsp tub margarine (60–70% vegetable oil, 1 oz grilled Canadian bacon
no trans fat) 1/2 grapefruit
3/4 cup General Mills Wheaties cereal
Calories 280 / Calories from Fat 80
1 cup fat-free milk Total Fat 9.0 g / Saturated Fat 2.3 g / Trans Fat 0.0 g /
1/2 cup pineapple juice Cholesterol 15 mg / Sodium 765 mg / Total Carbohydrate
39 g / Dietary Fiber 4 g / Sugars 12 g / Protein 13 g
Calories 355 / Calories from Fat 80
Total Fat 9.0 g / Saturated Fat 2.9 g / Trans Fat 0.0 g /
Cholesterol 20 mg / Sodium 410 mg / Total Carbohydrate
59 g / Dietary Fiber 3 g / Sugars 35 g / Protein 13 g
22 CALORIES 345 • CARBS 57 • FAT GRAMS 7
2 4-inch round toaster waffles
2 tsp low-sugar jelly or fruit preserves
19 CALORIES 335 • CARBS 58 • FAT GRAMS 5 1/2 cup orange juice
1 1/2 cups puffed rice cereal with 1 container (6 oz) fat-free fruit-flavored yogurt,
1 cup fat-free milk sweetened with Splenda
1/2 English muffin with
Calories 345 / Calories from Fat 65
1/2 Tbsp peanut butter Total Fat 7.0 g / Saturated Fat 1.8 g / Trans Fat 0.0 g /
1 small nectarine Cholesterol 10 mg / Sodium 520 mg / Total Carbohydrate
57 g / Dietary Fiber 1 g / Sugars 25 g / Protein 13 g
Calories 335 / Calories from Fat 45
Total Fat 5.0 g / Saturated Fat 1.2 g / Trans Fat 0.0 g /
Cholesterol 5 mg / Sodium 265 mg / Total Carbohydrate
58 g / Dietary Fiber 4 g / Sugars 24 g / Protein 16 g

Breakfast 23
 blend 15 seconds or until smooth. Pour
23 CALORIES 335 • CARBS 50 • FAT GRAMS 10 blender contents over broccoli mixture; bake
for 40 minutes or until set. Let stand 5 min-
1/2 cup bran flakes cereal
utes before serving.
1 slice raisin bread toast with
1 Tbsp peanut butter Exchanges/Food Choices: 1/2 Starch / 1 Vegetable / 1 Lean
Meat
1 cup fat-free milk Calories: 110 / Calories from Fat: 20
1/2 cup tomato juice Total Fat: 2.5 g / Saturated Fat: 1.3 g / Trans Fat: 0.4 g /
Cholesterol: 5 mg / Sodium: 275 mg / Total Carbohydrate:
Calories 335 / Calories from Fat 90
13 g / Dietary Fiber: 2 g / Sugars: 4 g / Protein: 8 g
Total Fat 10.0 g / Saturated Fat 2.1 g / Trans Fat 0.0 g /
Cholesterol 5 mg / Sodium 760 mg / Total Carbohydrate
50 g / Dietary Fiber 6 g / Sugars 26 g / Protein 17 g
25 CALORIES 330 • CARBS 54 • FAT GRAMS 7
24 CALORIES 300 • CARBS 47 • FAT GRAMS 7 2 slices raisin bread with
1 1/2 Tbsp reduced-fat cream cheese
1 serving BROCCOLI QUICHE 1 container (6 oz) fat-free fruit-flavored yogurt,
1/2 English muffin with sweetened with Splenda
1 tsp tub margarine (60–70% vegetable oil, 1/2 cup unsweetened apple juice
no trans fat)
1 cup mixed cantaloupe (1/2 cup), blueberries Calories 330 / Calories from Fat 65
(1/2 cup), and granola (1 Tbsp) Total Fat 7.0 g / Saturated Fat 3.4 g / Trans Fat 0.0 g /
Cholesterol 20 mg / Sodium 400 mg / Total Carbohydrate
Calories 300 / Calories from Fat 65 54 g / Dietary Fiber 2 g / Sugars 29 g / Protein 13 g
Total Fat 7.0 g / Saturated Fat 2.3 g / Trans Fat 0.0 g /
Cholesterol 5 mg / Sodium 435 mg / Total Carbohydrate
47 g / Dietary Fiber 6 g / Sugars 20 g / Protein 13 g
26 CALORIES 330 • CARBS 62 • FAT GRAMS 4.5
BROCCOLI QUICHE 1/2 cup Post Shredded Wheat cereal with
Yield: 6 servings 2 Tbsp raisins
Serving size: 1/6 recipe 1 slice rye toast with
1 tsp tub margarine (60–70% vegetable oil,
10-oz package frozen cut broccoli no trans fat)
Nonstick cooking spray 1 cup fat-free milk
1/2 cup chopped green pepper
1/3 cup chopped onion Calories 330 / Calories from Fat 40
1 1/2 oz shredded reduced-fat Colby cheese Total Fat 4.5 g / Saturated Fat 1.0 g / Trans Fat 0.0 g /
Cholesterol 5 mg / Sodium 345 mg / Total Carbohydrate
1 cup fat-free milk 62 g / Dietary Fiber 5 g / Sugars 23 g / Protein 14 g
1/2 cup biscuit mix
3/4 cup egg substitute
Fresh ground pepper and salt

1. Preheat oven to 375°F. Cook broccoli accord-

ing to package directions; drain.
2. Place broccoli in 9 × 2-inch-deep pie plate
sprayed with cooking spray. Sprinkle with
green pepper, onion, and cheese. Set aside.
3. Combine remaining ingredients in blender;
24 ADA Month of Meals Diabetes Meal Planner
 2. In a small bowl, combine flour, sugar, salt,
27 CALORIES 300 • CARBS 39 • FAT GRAMS 11 and baking soda until blended. Add to bran
mixture in the large bowl and blend only
1 English muffin with
until all flour is moistened. Do not overmix.
1 tsp tub margarine (30–50% vegetable oil)
3. Pour about 1/4 cup batter on lightly greased,
1 poached egg
preheated 375°F frying pan or griddle. Cook
1/2 large grapefruit
for about 3 minutes or until bubbles form
Calories 300 / Calories from Fat 100 and the edge of pancake is dry. Turn and
Total Fat 11.0 g / Saturated Fat 3.1 g / Trans Fat cook 2 minutes longer. Remove from heat.
0.0 g / Cholesterol 210 mg / Sodium 400 mg / Total
Exchanges/Food Choices: 1 Starch / 1 Lean Meat
Carbohydrate 39 g / Dietary Fiber 4 g / Sugars 12 g /
Calories: 130 / Calories from Fat: 25
Protein 12 g
Total Fat: 3.0 g / Saturated Fat: 0.9 g / Trans Fat: 0.0 g /
Cholesterol: 55 mg / Sodium: 465 mg / Total Carbohydrate:
22 g / Dietary Fiber: 6 g / Sugars: 4 g / Protein: 7 g
28 CALORIES 350 • CARBS 52 • FAT GRAMS 10
2 4-inch FLUFFY HIGH-FIBER, LOW-FAT PANCAKES
with 29 CALORIES 350 • CARBS 62 • FAT GRAMS 9
2 tsp reduced-sugar strawberry jelly or 1 plain mini muffin with
preserves and 1 tsp tub margarine (60–70% vegetable oil,
1 tsp tub margarine (60–70% vegetable oil, no trans fat)
no trans fat) and 1/2 cup Kellogg’s All-Bran cereal
3 Tbsp low-fat granola 1 cup fat-free milk
1 cup fat-free milk 1/2 cup no-sugar-added fruit cocktail
Calories 350 / Calories from Fat 90 Calories 350 / Calories from Fat 80
Total Fat 10.0 g / Saturated Fat 2.0 g / Trans Fat 0.0 g / Total Fat 9.0 g / Saturated Fat 2.9 g / Trans Fat 0.0 g /
Cholesterol 60 mg / Sodium 595 mg / Total Carbohydrate Cholesterol 20 mg / Sodium 325 mg / Total Carbohydrate
52 g / Dietary Fiber 8 g / Sugars 23 g / Protein 18 g 62 g / Dietary Fiber 11 g / Sugars 38 g / Protein 15 g

FLUFFY HIGH-FIBER, LOW-FAT PANCAKES

Yield: 8 4-inch pancakes
Serving size: 2 pancakes 30 CALORIES 345 • CARBS 61 • FAT GRAMS 7
1/2 cup shredded wheat with
1 cup low-fat buttermilk or sour fat-free milk 1 cup fat-free milk
(add 1 Tbsp lemon juice per 1 cup milk) 1 slice raisin toast with
1/2 cup quick-cooking oats 1 Tbsp cream cheese
2/3 cup miller’s bran (unprocessed, uncooked 1 sliced peach
wheat bran)
1 egg Calories 345 / Calories from Fat 65
1/4 cup whole-wheat flour Total Fat 7.0 g / Saturated Fat 3.6 g / Trans Fat 0.0 g /
Cholesterol 25 mg / Sodium 260 mg / Total Carbohydrate
1/2 tsp sugar
61 g / Dietary Fiber 6 g / Sugars 29 g / Protein 15 g
1/4 tsp salt
3/4 tsp baking soda

1. In a large mixing bowl, combine milk, oats,

and bran. Let stand 5 minutes. Add egg and
beat until blended.
Breakfast 25
 31 CALORIES 350 • CARBS 67 • FAT GRAMS 5 34 CALORIES 315 • CARBS 51 • FAT GRAMS 5
1 slice rye toast with 1/2 large cinnamon or raisin bagel with
1 tsp tub margarine (60–70% vegetable oil, 1/4 cup RICOTTA CHEESE SPREAD
no trans fat) 1/2 cup orange juice
1/4 cup Grape-Nuts cereal 4 pecan halves
3/4 cup blueberries
Calories 315 / Calories from Fat 45
1 container (6 oz) plain fat-free yogurt
Total Fat 5.0 g / Saturated Fat 0.6 g / Trans Fat 0.0 g /
Mix last 3 items in list; add sugar substitute, if Cholesterol 20 mg / Sodium 345 mg / Total Carbohydrate
51 g / Dietary Fiber 2 g / Sugars 17 g / Protein 16 g
desired.

Calories 350 / Calories from Fat 45 RICOTTA CHEESE SPREAD

Total Fat 5.0 g / Saturated Fat 1.1 g / Trans Fat 0.0 g / Yield: 1 serving
Cholesterol 5 mg / Sodium 500 mg / Total Carbohydrate Serving size: 1/4 cup
67 g / Dietary Fiber 8 g / Sugars 24 g / Protein 15 g
1/4 cup fat-free ricotta cheese
1 packet sugar substitute
32 CALORIES 310 • CARBS 54 • FAT GRAMS 5 1/8 tsp vanilla
Dash cinnamon
1/2 cup toasted oat bran cereal
1 slice whole-wheat toast with 1. Mix together cheese, sugar substitute, and
1 tsp tub margarine (60–70% vegetable oil, vanilla. Preheat broiler.
no trans fat) 2. Spread mixture evenly on bagel halves.
1/2 cup unsweetened applesauce 3. Sprinkle with cinnamon.
1 cup fat-free milk 4. Place bagel halves under broiler and broil for
1–2 minutes until cheese mixture is bubbly.
Calories 310 / Calories from Fat 45
Total Fat 5.0 g / Saturated Fat 1.1 g / Trans Fat 0.0 g /
Cholesterol 5 mg / Sodium 400 mg / Total Carbohydrate Exchanges/Food Choices: 1 Lean Meat
54 g / Dietary Fiber 5 g / Sugars 29 g / Protein 15 g Calories: 50 / Calories from Fat: 0
Total Fat: 0.0 g / Saturated Fat: 0.0 g / Trans Fat: 0.0 g /
Cholesterol: 20 mg / Sodium: 50 mg / Total Carbohydrate: 4
g / Dietary Fiber: 0 g / Sugars: 3 g / Protein: 8 g

33 CALORIES 305 • CARBS 55 • FAT GRAMS 4

3/4 cup corn flakes with 35 CALORIES 325 • CARBS 52 • FAT GRAMS 7
1 cup fat-free milk
1 slice whole-wheat toast with 1 toasted English muffin with
1 tsp tub margarine (60–70% vegetable oil, 1 Tbsp tub margarine (30–50% vegetable oil)
no trans fat) 1 cup raspberries
1 cup cantaloupe cubes 1 cup fat-free milk

Calories 305 / Calories from Fat 35 Calories 325 / Calories from Fat 65
Total Fat 4.0 g / Saturated Fat 1.1 g / Trans Fat 0.0 g / Total Fat 7.0 g / Saturated Fat 1.7 g / Trans Fat 0.0 g /
Cholesterol 5 mg / Sodium 440 mg / Total Carbohydrate Cholesterol 5 mg / Sodium 430 mg / Total Carbohydrate
55 g / Dietary Fiber 4 g / Sugars 29 g / Protein 15 g 52 g / Dietary Fiber 10 g / Sugars 20 g / Protein 15 g

26 ADA Month of Meals Diabetes Meal Planner

 1. Preheat oven to 450°F.
36 CALORIES 320 • CARBS 61 • FAT GRAMS 4 2. In food processor with fitted steel blade or a
bowl with pastry blender, mix margarine and
1/2 toasted English muffin with
flours until it resembles coarse crumbs. Stir
1 tsp tub margarine (60–70% vegetable oil,
in baking powder, baking soda, sugar substi-
no trans fat)
tute, and salt to taste.
3/4 cup Rice Krispies with
3. Stir in milk until dry ingredients are moist-
1 cup fat-free milk
ened. Stir in raisins and orange peel.
1 small banana
4. Gather dough into a ball. On a lightly floured
Calories 320 / Calories from Fat 35 surface, roll out dough to uniform 1/2-inch
Total Fat 4.0 g / Saturated Fat 1.1 g / Trans Fat 0.0 g / thickness. Cut into rounds using a 2 1/2-inch
Cholesterol 5 mg / Sodium 445 mg / Total Carbohydrate cookie cutter, or using a floured knife, cut
61 g / Dietary Fiber 3 g / Sugars 25 g / Protein 13 g
the scones into triangles. Place on cookie
sheet well sprayed with nonstick cooking
spray.
37 CALORIES 345 • CARBS 57 • FAT GRAMS 8 5. Bake 7–10 minutes or until lightly browned.
Exchanges/Food Choices: 1 Starch
2 SCONES with Calories: 75 / Calories from Fat: 10
1 Tbsp tub margarine (30–50% vegetable oil) Total Fat: 1.0 g / Saturated Fat: 0.2 g / Trans Fat: 0.0 g /
1/2 cup pineapple juice Cholesterol: 0 mg / Sodium: 95 mg / Total Carbohydrate: 14
1 cup fat-free milk g / Dietary Fiber: 1 g / Sugars: 2 g / Protein: 2 g

Calories 345 / Calories from Fat 70

Total Fat 8.0 g / Saturated Fat 1.7 g / Trans Fat 0.0 g /
Cholesterol 5 mg / Sodium 380 mg / Total Carbohydrate
38 CALORIES 365 • CARBS 63 • FAT GRAMS 7
57 g / Dietary Fiber 2 g / Sugars 29 g / Protein 13 g 1/4 cup Grape-Nuts cereal
3 Tbsp wheat germ, toasted
SCONES 1/2 cup crushed unsweetened pineapple or 2
Yield: 16 scones Tbsp raisins
Serving size: 1 scone 3/4 cup plain fat-free yogurt
4 pecan halves
3 Tbsp tub margarine (30–50%
Combine all ingredients.
vegetable oil)
1 1/2 cups all-purpose flour
Calories 365 / Calories from Fat 65
1/2 cup whole-wheat flour Total Fat 7.0 g / Saturated Fat 1.1 g / Trans Fat 0.0 g /
1 1/2 tsp baking powder Cholesterol 5 mg / Sodium 260 mg / Total Carbohydrate
1/2 tsp baking soda 63 g / Dietary Fiber 9 g / Sugars 27 g / Protein 19 g
1 packet sugar substitute
Salt to taste
3/4 cup fat-free milk
1/4 cup dark raisins or currants
1/4 tsp grated orange peel
Nonstick cooking spray

Breakfast 27
 39 CALORIES 355 • CARBS 67 • FAT GRAMS 4.5 42 CALORIES 365 • CARBS 53 • FAT GRAMS 10
1 round toaster waffle 1 small plain muffin with
1/4 cup Grape-Nuts cereal 1 tsp low-sugar jelly or preserves
1 1/4 cup fresh strawberries 1 tsp tub margarine (60–70% vegetable oil,
1/2 cup plain fat-free yogurt no trans fat)
1/2 cup fat-free milk 1 cup BREAKFAST BLENDER DRINK
Top waffle with mixture of strawberries and yo- Calories 365 / Calories from Fat 90
gurt. Sprinkle with Grape-Nuts. Total Fat 10.0 g / Saturated Fat 3.2 g / Trans Fat 0.0 g /
Cholesterol 20 mg / Sodium 250 mg / Total Carbohydrate
53 g / Dietary Fiber 5 g / Sugars 31 g / Protein 17 g
Calories 355 / Calories from Fat 40
Total Fat 4.5 g / Saturated Fat 1.1 g / Trans Fat 0.0 g /
Cholesterol 10 mg / Sodium 495 mg / Total Carbohydrate BREAKFAST BLENDER DRINK
67 g / Dietary Fiber 8 g / Sugars 27 g / Protein 17 g Yield: 1 serving
Serving size: 1 cup

40 CALORIES 330 • CARBS 40 • FAT GRAMS 11 1 cup fat-free milk

1/2 large banana, frozen and sliced
1 slice whole-wheat toast with 3 Tbsp wheat germ
1 tsp low-sugar jelly or preserves and 1/2 tsp vanilla
1 Tbsp tub margarine (30–50% vegetable oil)
1 egg or 1/4 cup egg substitute, scrambled with Combine all ingredients in blender. Blend until
nonstick cooking spray smooth and creamy.
1/2 grapefruit Exchanges/Food Choices: 1 Starch / 1 Fruit / 1 Fat-Free Milk
1 cup fat-free milk Calories: 230 / Calories from Fat: 20
Total Fat: 2.5 g / Saturated Fat: 0.6 g / Trans Fat: 0.0 g /
Calories 330 / Calories from Fat 100 Cholesterol: 5 mg / Sodium: 105 mg / Total Carbohydrate:
Total Fat 11.0 g / Saturated Fat 3.0 g / Trans Fat 38 g / Dietary Fiber: 5 g / Sugars: 23 g / Protein: 15 g
0.0 g / Cholesterol 215 mg / Sodium 390 mg / Total
Carbohydrate 40 g / Dietary Fiber 4 g / Sugars 26 g /
Protein 19 g
43 CALORIES 375 • CARBS 75 • FAT GRAMS 6
1/2 cup Grape-Nuts cereal
1/2 small apple, chopped
41 CALORIES 340 • CARBS 55 • FAT GRAMS 8 1 Tbsp raisins
1 cup oatmeal with dash of cinnamon and brown 1 container (6 oz) plain fat-free yogurt
sugar substitute, if desired 4 pecan halves
1 Tbsp raisins Dash of cinnamon
1/4 cup unsweetened applesauce
Combine all ingredients.
1 cup fat-free milk
4 pecan halves
Calories 375 / Calories from Fat 55
Calories 340 / Calories from Fat 70 Total Fat 6.0 g / Saturated Fat 0.8 g / Trans Fat 0.0 g /
Total Fat 8.0 g / Saturated Fat 1.2 g / Trans Fat 0.0 g / Cholesterol 5 mg / Sodium 405 mg / Total Carbohydrate
Cholesterol 5 mg / Sodium 115 mg / Total Carbohydrate 75 g / Dietary Fiber 9 g / Sugars 26 g / Protein 15 g
55 g / Dietary Fiber 6 g / Sugars 24 g / Protein 15 g

28 ADA Month of Meals Diabetes Meal Planner

 CRUNCHY GRANOLA
44 CALORIES 315 • CARBS 41 • FAT GRAMS 12
Yield: 16 servings (5 1/2 cups)
Serving size: 1/3 cup
2 slices French toast
1 Tbsp tub margarine (30–50% vegetable oil)
Nonstick cooking spray
and
3 1/2 cups old-fashioned rolled oats
1/2 cup unsweetened applesauce with dash of
1/2 cup wheat germ
cinnamon
3 Tbsp shredded unsweetened coconut
To prepare French toast, dip 2 slices of bread in 1/4 cup sesame seeds
a beaten egg and 2 Tbsp fat-free milk. Brown on 1/4 cup sliced almonds
both sides in a pan sprayed with nonstick cooking 1/4 cup sunflower seeds
spray. 1/4 cup honey
1/4 cup canola oil
Calories 315 / Calories from Fat 110 1 Tbsp vanilla
Total Fat 12.0 g / Saturated Fat 3.0 g / Trans Fat 1/2 cup raisins
0.0 g / Cholesterol 210 mg / Sodium 510 mg / Total
Carbohydrate 41 g / Dietary Fiber 3 g / Sugars 15 g /
1. Preheat oven to 275°F.
Protein 11 g
2. Spray 2 baking sheets with edges with non-
stick cooking spray.
3. Combine all dry ingredients except raisins
45 CALORIES 335 • CARBS 54 • FAT GRAMS 7 in a large mixing bowl. Combine honey, oil,
and vanilla in a small bowl. Pour over dry
1/2 cup grits mixture and stir well. Spread evenly on both
1 slice whole-wheat toast with baking sheets. Bake until mixture is brown,
1 Tbsp tub margarine (30–50% vegetable oil) about 35–45 minutes, stirring once after 20
and minutes.
1 tsp low-sugar jelly or preserves 4. Remove granola from pans. Let cool slightly.
1/2 cup orange juice Add raisins and place granola in an airtight
1 cup fat-free milk container.
Calories 335 / Calories from Fat 65 Exchanges/Food Choices: 1 Starch / 1/2 Fruit / 1 1/2 Fat
Total Fat 7.0 g / Saturated Fat 1.5 g / Trans Fat 0.0 g / Calories: 180 / Calories from Fat: 70
Cholesterol 5 mg / Sodium 325 mg / Total Carbohydrate Total Fat: 8.0 g / Saturated Fat: 1.5 g / Trans Fat: 0.0 g /
54 g / Dietary Fiber 3 g / Sugars 26 g / Protein 15 g Cholesterol: 0 mg / Sodium: 0 mg / Total Carbohydrate: 23
g / Dietary Fiber: 3 g / Sugars: 8 g / Protein: 5 g

46 CALORIES 380 • CARBS 57 • FAT GRAMS 11

1/3 cup CRUNCHY GRANOLA
3 graham cracker squares
1 container (6 oz) plain fat-free yogurt
1/4 cup orange juice
Calories 380 / Calories from Fat 100
Total Fat 11.0 g / Saturated Fat 2.0 g / Trans Fat 0.0 g /
Cholesterol 5 mg / Sodium 215 mg / Total Carbohydrate
57 g / Dietary Fiber 4 g / Sugars 28 g / Protein 14 g

Breakfast 29
 47 CALORIES 350 • CARBS 48 • FAT GRAMS 9 48 CALORIES 305 • CARBS 54 • FAT GRAMS 4.5
1 serving CHEESY GRITS 1/2 cup toasted oat bran cereal with
1/2 grapefruit 1 cup fat-free milk
1/2 English muffin with
Calories 350 / Calories from Fat 80
1 tsp tub margarine (60–70% vegetable oil,
Total Fat 9.0 g / Saturated Fat 3.4 g / Trans Fat 0.0
g / Cholesterol 120 mg / Sodium 360 mg / Total no trans fat)
Carbohydrate 48 g / Dietary Fiber 3 g / Sugars 12 g / 1/2 grapefruit
Protein 21 g
Calories 305 / Calories from Fat 40
Total Fat 4.5 g / Saturated Fat 1.1 g / Trans Fat 0.0 g /
CHEESY GRITS Cholesterol 5 mg / Sodium 390 mg / Total Carbohydrate
Yield: 2 servings 54 g / Dietary Fiber 5 g / Sugars 27 g / Protein 14 g
Serving size: 1 cup

2 cups water
1/2 cup quick grits 49 CALORIES 340 • CARBS 59 • FAT GRAMS 7
2/3 cup 75% reduced-fat shredded 1 APPLE-RAISIN MUFFIN with
cheddar cheese 1/2 Tbsp tub margarine (30–50%
1 Tbsp tub margarine (30–50% vegetable oil)
vegetable oil) 1/4 cup orange juice
2 Tbsp chopped green chilies or salsa 1/2 cup bran flakes cereal with
1 egg, separated 1 cup fat-free milk
1/4 cup fat-free milk
Nonstick cooking spray Calories 340 / Calories from Fat 65
Total Fat 7.0 g / Saturated Fat 1.2 g / Trans Fat 0.0 g /
Cholesterol 25 mg / Sodium 445 mg / Total Carbohydrate
1. Preheat oven to 350°F. Bring water to a boil 59 g / Dietary Fiber 5 g / Sugars 28 g / Protein 14 g
in heavy saucepan. Stir in grits. Return to
boil, reduce heat, partially cover, and cook
APPLE-RAISIN MUFFIN
for 5 minutes. Stir occasionally.
Yield: 12 servings
2. Add cheese a little at a time until it melts.
Serving size: 1 muffin
Add margarine and chilies. Stir well.
3. Beat egg yolk with milk and stir into grits.
Nonstick cooking spray
4. Whip egg white until stiff and fold into grits.
2 cups all-purpose flour
5. Pour into a 5 × 5-inch casserole dish sprayed
1 Tbsp baking powder
with nonstick cooking spray. Bake 45 min-
1/4 tsp salt
utes until a knife inserted comes out clean.
1 tsp cinnamon
Remove from oven and let stand 5 minutes
3 packets sugar substitute
before cutting.
1 egg, lightly beaten
Exchanges/Food Choices: 2 Starch / 2 Lean Meat / 1 Fat
Calories: 295 / Calories from Fat: 80
3 Tbsp canola oil
Total Fat: 9.0 g / Saturated Fat: 3.4 g / Trans Fat: 0.0 1/2 cup fat-free milk
g / Cholesterol: 120 mg / Sodium: 360 mg / Total 1 cup unsweetened applesauce
Carbohydrate: 35 g / Dietary Fiber: 1 g / Sugars: 2 g / 1/2 cup plumped raisins
Protein: 20 g

30 ADA Month of Meals Diabetes Meal Planner

To plump raisins: place in a small bowl and pour 3 packets sugar substitute
1 cup boiling water over raisins. Let stand 15 1 egg, lightly beaten
minutes, then drain. 3 Tbsp canola oil
1/2 cup fat-free milk
1. Preheat oven to 400°F. Prepare standard
3/4 cup unsweetened applesauce
muffin tins with nonstick cooking spray.
1/2 cup mashed banana
2. Combine dry ingredients in mixing bowl and
mix thoroughly.
1. Preheat oven to 400°F. Prepare standard
3. In a small bowl, combine egg, oil, milk, and
muffin tins with nonstick cooking spray.
applesauce. Slowly add to dry ingredients,
2. Combine dry ingredients in mixing bowl and
mixing only until combined. Fold in raisins.
mix thoroughly.
4. Fill muffin tins 2/3 full. Bake for 25–30 min-
3. In a small bowl, combine egg, oil, milk, and
utes until lightly browned. Remove from
applesauce. Slowly add to dry ingredients,
oven and turn muffins out of tin onto cooling
mixing only until combined. Fold in banana.
rack. When cool, store muffins in refrigerator
4. Fill muffin tins 2/3 full. Bake for 25–30 min-
or freezer for future use.
utes until lightly browned. Remove from
Exchanges/Food Choices: 1 Starch / 1/2 Fruit / 1/2 Fat
Calories: 145 / Calories from Fat: 38
oven and turn muffins out of tin onto cooling
Total Fat: 4.0 g / Saturated Fat: 0.0 g / Trans Fat: 0.0 g / rack. When cool, store muffins in refrigerator
Cholesterol: 18 mg / Sodium: 151 mg / Total Carbohydrate: or freezer for future use.
24 g / Dietary Fiber: 1 g / Sugars: 7 g / Protein: 3 g Exchanges/Food Choices: 1 Starch / 1/2 Fruit / 1/2 Fat
Calories: 130 / Calories from Fat: 35
Total Fat: 4.0 g / Saturated Fat: 0.4 g / Trans Fat: 0.0 g /

50 CALORIES 345 • CARBS 62 • FAT GRAMS 8 Cholesterol: 20 mg / Sodium: 150 mg / Total Carbohydrate:
21 g / Dietary Fiber: 2 g / Sugars: 4 g / Protein: 3 g
1 BANANA MUFFIN with
1/2 Tbsp tub margarine (30–50%
vegetable oil) 51 CALORIES 340 • CARBS 58 • FAT GRAMS 7
1/2 cup All-Bran cereal with
2 4-inch pancakes with
1 cup fat-free milk
2 Tbsp sugar-free pancake syrup
1/2 cup melon cubes
1 tsp tub margarine (60–70% vegetable oil,
Calories 345 / Calories from Fat 70 no trans fat)
Total Fat 8.0 g / Saturated Fat 1.3 g / Trans Fat 0.0 g / 1 orange
Cholesterol 25 mg / Sodium 385 mg / Total Carbohydrate 1 cup fat-free milk
62 g / Dietary Fiber 12 g / Sugars 28 g / Protein 16 g
Calories 340 / Calories from Fat 65
Total Fat 7.0 g / Saturated Fat 1.3 g / Trans Fat 0.0 g /
BANANA MUFFIN Cholesterol 20 mg / Sodium 520 mg / Total Carbohydrate
Yield: 12 servings 58 g / Dietary Fiber 5 g / Sugars 34 g / Protein 13 g
Serving size: 1 muffin

Nonstick cooking spray

1 1/2 cups all-purpose flour
1/2 cup whole-wheat flour
1 Tbsp baking powder
1/4 tsp salt
1 tsp cinnamon

Breakfast 31
 52 CALORIES 305 • CARBS 37 • FAT GRAMS 9 54 CALORIES 360 • CARBS 61 • FAT GRAMS 8
1 slice whole-wheat toast with 3/4 cup Wheaties cereal with
1 tsp tub margarine (60–70% vegetable oil, 1 cup fat-free milk
no trans fat) 1 APPLE-RAISIN MUFFIN (Breakfast 49)
1 poached egg 1/2 Tbsp tub margarine (30–50%
1/2 cup orange juice vegetable oil)
1 cup fat-free milk 1/4 cup orange juice
Calories 305 / Calories from Fat 80 Calories 360 / Calories from Fat 70
Total Fat 9.0 g / Saturated Fat 2.5 g / Trans Fat 0.0 Total Fat 8.0 g / Saturated Fat 1.2 g / Trans Fat 0.0 g /
g / Cholesterol 215 mg / Sodium 335 mg / Total Cholesterol 25 mg / Sodium 460 mg / Total Carbohydrate
Carbohydrate 37 g / Dietary Fiber 2 g / Sugars 25 g / 61 g / Dietary Fiber 4 g / Sugars 27 g / Protein 14 g
Protein 19 g

55 CALORIES 295 • CARBS 54 • FAT GRAMS 4.5

53 CALORIES 315 • CARBS 62 • FAT GRAMS 4
1/2 cup bran flakes cereal with
1 English muffin with 1 cup fat-free milk and
1 tsp tub margarine (60–70% vegetable oil, 2 Tbsp raisins
no trans fat) and 1 slice whole-wheat toast with
2 tsp low-sugar jelly or preserves 1 tsp tub margarine (60–70% vegetable oil,
1 cup ORANGE JUICE MILK DRINK no trans fat)
Calories 315 / Calories from Fat 35 Calories 295 / Calories from Fat 40
Total Fat 4.0 g / Saturated Fat 1.1 g / Trans Fat 0.0 g / Total Fat 4.5 g / Saturated Fat 1.0 g / Trans Fat 0.0 g /
Cholesterol 0 mg / Sodium 300 mg / Total Carbohydrate Cholesterol 5 mg / Sodium 410 mg / Total Carbohydrate
62 g / Dietary Fiber 3 g / Sugars 36 g / Protein 9 g 54 g / Dietary Fiber 6 g / Sugars 28 g / Protein 14 g

ORANGE JUICE MILK DRINK

Yield: 4 servings
Serving size: 1 cup 56 CALORIES 370 • CARBS 54 • FAT GRAMS 9
Breakfast tortillas:
6-oz can frozen concentrated orange juice 1/2 cup egg substitute, scrambled
15-oz can crushed pineapple in its own juice, 2 Tbsp chopped onion
drained 2 Tbsp chopped green pepper
1 cup fat-free milk 2 Tbsp salsa
4 packets sugar substitute 2 Tbsp puréed avocado
8 large ice cubes 2 6-inch flour tortillas
1 kiwi fruit
Place all ingredients in blender or food proces-
sor. Blend until smooth. Serve immediately. Calories 370 / Calories from Fat 80
Total Fat 9.0 g / Saturated Fat 1.8 g / Trans Fat 0.0 g /
Exchanges/Food Choices: 2 Fruit / 1/2 Fat-Free Milk
Cholesterol 0 mg / Sodium 810 mg / Total Carbohydrate
Calories: 145 / Calories from Fat: 0
54 g / Dietary Fiber 8 g / Sugars 13 g / Protein 19 g
Total Fat: 0.0 g / Saturated Fat: 0.1 g / Trans Fat: 0.0 g /
Cholesterol: 0 mg / Sodium: 30 mg / Total Carbohydrate: 33
g / Dietary Fiber: 1 g / Sugars: 31 g / Protein: 4 g

32 ADA Month of Meals Diabetes Meal Planner

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