A Quick, Healthy Dish For People With Diabetes And Their Families

(NAPSI)-Diabetes is a serious disease that results in high glucose (sugar levels) in the blood, which can lead to serious health problems. Almost 24 million people in the United States have the disease. If you have diabetes, you know that the day-to-day steps needed to manage the disease can be hard. Diabetes can lead to blindness, loss of limb, kidney failure, heart disease, and early death. Managing diabetes can be easier if you set goals and make a plan. Talk with your health care team about making a plan, which should include ways to make healthier food choices, increase your physical activity, and reach and stay at a healthy weight. One part of your plan may be learning how to prepare a quick, healthy dish for your family. Follow these tips from the National Diabetes Education Program to make healthier meals that your whole family can enjoy:

• Before going to the grocery store, check flyers, ads, and websites to see what is on sale. Make a list of what you need, and check to see what foods you already have at home.

• Find recipes online or at your local library that have five to 10 ingredients or less.

• Buy fresh fruits and vegetables that are in season-they usually cost less.

• Buy items like fat-free or low-fat milk, cheese, and yogurt in the largest size you know your family will consume so you are not paying for extra packaging.

• Instead of flavored rice, buy plain brown rice. Add fresh or dried herbs and spices to add flavor.

• Look for deals on whole-grain, day-old breads in the bakery department. Search for specials on lean cuts at the meat counter.

• Prepare meals in advance to make mealtime less stressful, and use the leftovers to make other dishes.

Here's an example of a healthy dish that serves four and takes less than 30 minutes to prepare.

Red Snapper

(This recipe also works well with chicken breast used in place of

red snapper)

2 Tbsp. olive oil

1 medium onion, chopped

½ cup red pepper, chopped

½ cup carrots, cut into strips

1 clove garlic, minced

½ cup dry white wine*

¾ pound (12 oz.) of red snapper fillet

1 large tomato, chopped

2 Tbsp. pitted ripe olives, chopped

2 Tbsp. crumbled low-fat feta or low-fat ricotta cheese

*Water or fat-free broth can be used in place of white wine.

Instructions:

In a large skillet, heat olive oil and add onion, red pepper, carrots, and garlic. Sauté for 10 minutes then add wine and bring to a boil. Push the vegetables to one side of the pan. Arrange fillets in a single layer in center of skillet. Cover to cook for 5 minutes. Add tomato and olives. Top with cheese then cover and cook for 3 minutes or until fish is firm but moist. Transfer fish to a serving platter and add vegetables and pan juices. Serve fish on top of vegetables with brown rice. Enjoy!

Nutrition Information Per Serving for Red Snapper: Serving size ¼ red snapper (or 3 oz.) with ½ cup vegetables. Calories 285, Calories From Fat 80, Total Fat 10g, Saturated Fat 2g, Cholesterol 35mg, Sodium 160mg, Dietary Fiber 2g, Total Carbohydrate 8g, Protein 19g.

For more tasty, quick, and healthy recipes, order your free copy of the National Diabetes Education Program's Mas que comida recipe book by visiting www.YourDiabetesInfo.org or calling 1-888-693-NDEP (6337), TTY: 1-866-596-1162.

By the National Diabetes Education Program

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People With Diabetes: Eating Right When Money's Tight

(NAPSI)-Diabetes is a disease that results in high glucose (sugar levels) in the blood, which can lead to serious complications. Almost 24 million people nationwide have the disease. For people with diabetes, making healthy food choices, being physically active, and reaching and staying at a healthy weight are keys to managing the disease. Although making healthy food choices on a budget can be a challenge, it is possible to eat well without spending a lot of time and money. Try these tips from the National Diabetes Education Program (NDEP) to eat better, save time, and stretch your food budget:

Review grocery store ads and clip coupons. Make a list of what you need and plan ahead to cook enough food to have a second meal. Visit your local farmers market where prices tend to be lower because you buy direct from the farmer. Buy frozen or canned vegetables with no salt added and canned fruit packed in juice--they are just as good for you as fresh produce and will not go bad. Buy low-fat or fat-free milk in the largest containers you can handle before it spoils. Make your own meals and snacks at home instead of buying less healthy, more expensive prepackaged and processed foods such as macaroni and cheese or spaghetti. Healthy snack ideas include air-popped popcorn or 1 cup of vegetables served with some salsa or a little low-fat salad dressing.

Here's an example of a healthy recipe that the whole family can enjoy. The recipe is designed to serve nine people. Nutrition information, including carbohydrate grams, is provided.

Beef & Bean Chili

2 lb lean beef stew meat, trimmed of fat, cut in 1-inch cubes

3 Tbsp vegetable oil

2 cups water

2 tsp garlic, minced

1 large onion, finely chopped

1 Tbsp flour

2 tsp chili powder

1 green pepper, chopped

2 lb (or 3 cups) tomatoes, chopped

1 Tbsp oregano

1 tsp cumin

2 cups canned kidney beans*

*To cut back on sodium, try using "no salt added" canned kidney beans or beans prepared at home without salt.

Instructions: Brown meat in large skillet with half of vegetable oil. Add water. Simmer covered for 1 hour until meat is tender. Heat remaining vegetable oil in second skillet. Add garlic and onion, and cook over low heat until onion is softened. Add flour and cook for 2 minutes. Add garlic-onion-flour mixture to cooked meat. Then add remaining ingredients to meat mixture. Simmer for 30 minutes. Serve chili with a mixed green salad with tomatoes, cucumbers and peppers topped with low-fat or fat-free salad dressing. Enjoy!

Nutrition Information Per Serving for Chili: Serving Size 8 oz, Calories 284, Total Fat 10 g, Saturated Fat 2 g, Cholesterol 76 mg, Sodium 162 mg, Total Fiber 4 g, Protein 33 g, Carbohydrates 16 g, Potassium 769 mg.

To get additional free resources to help manage diabetes, contact the National Diabetes Education Program at www.YourDiabetesInfo.org or call (888) 693-NDEP (6337), TTY: (866) 569-1162. For more ways to save time and money when preparing meals at home, visit the Weight-control Information Network at www.win.niddk.nih.gov. For more healthy, low-cost recipes, search online for "Keep the Beat: Heart Healthy Recipes" developed by the National Heart, Lung, and Blood Institute.

by the National Diabetes Education Program

The U.S. Department of Health and Human Services' National Diabetes Education Program is jointly sponsored by the National Institutes of Health (NIH) and the Centers for Disease Control and Prevention (CDC) with the support of more than 200 partner organizations.

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