Details

Quick Diabetic Recipes For Dummies


Quick Diabetic Recipes For Dummies


1. Aufl.

von: American Diabetes Association

16,99 €

Verlag: Wiley
Format: EPUB
Veröffentl.: 10.01.2018
ISBN/EAN: 9781119363279
Sprache: englisch
Anzahl Seiten: 360

DRM-geschütztes eBook, Sie benötigen z.B. Adobe Digital Editions und eine Adobe ID zum Lesen.

Beschreibungen

<p><b>100+ quick and delicious diabetes-friendly recipes</b></p> <p>If you have diabetes, watching what you eat is one of the most important things you can do to stay healthy. With the help of the American Diabetes Association<i>, Q</i><i>uick & Easy Diabetic Recipes For Dummies</i> offers 100+ healthy, diabetes-friendly recipes and meal planning ideas–without sacrificing taste. Plus, <i>Quick & Easy Diabetic Recipes For Dummies</i> provides expert tips on the types of food you should keep stocked in your kitchen, advice on healthy cooking techniques, ways to lower fat and cholesterol, and most importantly, what to eat with diabetes.</p> <p>According to the World Health Organization, the number of adults worldwide affected by diabetes has quadrupled since 1980 to 422 million. Nearly one in 11 people in the United States now have diabetes or prediabetes, and unhealthy eating can worsen the condition and hinder efforts at better management. While those numbers are alarming, the good news is that you can cook and eat your way to better health–and this book makes it easy!</p> <p> </p> <p>•          Make more than 100 tasty recipes, many of which cook in 30 minutes or less</p> <p>•          Get the total grams of carbohydrates and other nutrients per serving</p> <p>•          Discover ways to keep a healthier kitchen</p> <p> </p> <p>It’s never been simpler–or tastier–to keep up with your diabetes management. </p>
<p><b>Introduction</b><b> 1</b></p> <p>About This Book 1</p> <p>Foolish Assumptions 2</p> <p>Icons Used in This Book 3</p> <p>Beyond the Book 3</p> <p>Where to Go from Here 4</p> <p><b>Part 1: Getting Started with Diabetic Cooking</b><b> 5</b></p> <p><b>Chapter 1: What Can I Eat? </b><b>7</b></p> <p>Introducing the Importance of Carbohydrates 8</p> <p>Eat Your Vegetables! 8</p> <p>Nonstarchy vegetables 9</p> <p>Starchy vegetables 9</p> <p>An Apple a Day 10</p> <p>Making Your Grains Count 11</p> <p>Choosing Lean Protein 12</p> <p>Poultry 12</p> <p>Fish and seafood 13</p> <p>Plant-based proteins 13</p> <p>Red meats 14</p> <p>Fat: Good or Bad? 15</p> <p>Unhealthy fats 15</p> <p>Healthy fats 17</p> <p>The Do’s and Don’ts of Dairy 18</p> <p>What Can I Drink? 18</p> <p>Steering clear of sugary beverages 19</p> <p>Choosing the best drinks 19</p> <p>Is alcohol off limits? 19</p> <p><b>Chapter 2: Stocking Your Pantry </b><b>21</b></p> <p>Getting Started: Taking Inventory 21</p> <p>Kitchen tools and cookware 22</p> <p>Cleaning out your kitchen 22</p> <p>Stocking Up on the Essentials 23</p> <p>Pantry staples 23</p> <p>Fresh staples 27</p> <p>Making the Most of Your Pantry 28</p> <p><b>Chapter 3: Making It Healthy: Tips and Techniques</b><b> 29</b></p> <p>It’s All about Ingredients 30</p> <p>Shop wisely 31</p> <p>Ingredient swaps for healthier recipes 32</p> <p>Adjusting Your Cooking Habits 34</p> <p>Focusing on technique 34</p> <p>Reducing the amount of fat you add to dishes 36</p> <p>Amping up the flavor 36</p> <p>Eating Less 37</p> <p>A New Attitude 38</p> <p><b>Part 2: Digging into Main Dishes</b><b> 41</b></p> <p><b>Chapter 4: Breakfasts </b><b>43</b></p> <p><b>Chapter 5: Soups and Stews</b><b> 53</b></p> <p><b>Chapter 6: Pasta</b><b> 69</b></p> <p><b>Chapter 7: Poultry</b><b> 81</b></p> <p><b>Chapter 8: Beef, Pork, Lamb, and Veal</b><b> 103</b></p> <p><b>Chapter 9: Seafood</b><b> 119</b></p> <p><b>Part 3: Whipping Up Sides and Supporting Dishes</b><b> 137</b></p> <p><b>Chapter 10: Appetizers</b><b> 139</b></p> <p><b>Chapter 11: Salads and Dressings</b><b> 155</b></p> <p><b>Chapter 12: Vegetables</b><b> 181</b></p> <p><b>Chapter 13: Rice and Potatoes </b><b>197</b></p> <p><b>Chapter 14: Breads and Muffins</b><b> 207</b></p> <p><b>Chapter 15: Desserts</b><b> 217</b></p> <p><b>Part 4: Planning Your Meals</b><b> 243</b></p> <p><b>Chapter 16: A Little Planning Goes a Long Way</b><b> 245</b></p> <p>Introducing the Idea of Meal Planning 245</p> <p>Defining Macronutrients 246</p> <p>Carbohydrate: Converts into glucose 247</p> <p>Protein: Builds strong bodies 247</p> <p>Fat: Healthy types are helpful 247</p> <p>First Things First: Meeting with a Dietitian 248</p> <p>More Than One Way to Plan a Meal 249</p> <p><b>Chapter 17: The Plate Method</b><b> 251</b></p> <p>Using the Plate Method 251</p> <p>Divide and fill 252</p> <p>Healthy options for your plate 254</p> <p>More Portion Control Advice 256</p> <p>Simple portion size estimation guidelines 256</p> <p>Portion control tips 257</p> <p><b>Chapter 18: Carbohydrate Counting</b><b> 259</b></p> <p>Know Your Carbs 260</p> <p>How Much Carbohydrate Is Right For Me? 261</p> <p>Basic Carbohydrate Counting: Be Consistent 262</p> <p>Advanced Carbohydrate Counting 263</p> <p>Calculating specific carbohydrate amounts 263</p> <p>Using nutrition panels 264</p> <p>Getting (even more) technical 267</p> <p><b>Chapter 19: Meal Planning with Food Choices/Exchanges</b><b> 269</b></p> <p>What Are Food Choices? 270</p> <p>Getting to Know the Food Lists 270</p> <p>Starch 270</p> <p>Fruits 271</p> <p>Milk and Milk Substitutes 272</p> <p>Nonstarchy Vegetables 272</p> <p>Sweets, Desserts, and Other Carbohydrates 273</p> <p>Protein 274</p> <p>Fats 274</p> <p>Free Foods 275</p> <p>Combination Foods 275</p> <p>Fast Foods 276</p> <p>Making Food Choices/Exchanges Work for You 276</p> <p><b>Chapter 20: Other Meal Planning Methods</b><b> 279</b></p> <p>Eating Patterns and Meal Planning 280</p> <p>Eating Mediterranean style 280</p> <p>The DASH eating plan 281</p> <p>Going vegetarian/vegan 282</p> <p>A low-carbohydrate eating pattern 283</p> <p>The skinny on low-fat diets 284</p> <p>Glycemic Index and Load 284</p> <p><b>Part 5: The Part of Tens</b><b> 287</b></p> <p><b>Chapter 21: Ten Tips for Smart Snacking</b><b> 289</b></p> <p>Talk to Your Dietitian 290</p> <p>Choose Your Snacks Wisely 290</p> <p>Watch Your Portions 291</p> <p>Avoid Mindless Eating 292</p> <p>Stock Up on Healthy Options 292</p> <p>Be Selfish with Your Snacks 293</p> <p>Snacks for Low Blood Glucose 293</p> <p>Snack before a Big Meal or Event 294</p> <p>Think Outside the Box 295</p> <p>Don’t Deprive Yourself 295</p> <p><b>Chapter 22: Ten Strategies for Healthier Restaurant Meals</b><b> 297</b></p> <p>Research Your Restaurant 298</p> <p>Ask Your Server 298</p> <p>Make Special Requests 299</p> <p>Helpful Substitutions 299</p> <p>Skip the Extras 300</p> <p>Don’t Drink Your Calories 301</p> <p>Take Half Home 301</p> <p>Get Creative with the Menu 301</p> <p>Order Takeout before You’re Hungry 302</p> <p>Choose Fast Foods Wisely 302</p> <p>Appendix: Food Lists 305</p> <p>Index 335</p>
<p>The <b>American Diabetes Association</b> leads the fight against the deadly consequences of diabetes by funding research, delivering services to communities affected by diabetes, and providing objective and credible information. It is led by a network of more than one million volunteers and nearly 14,000 healthcare professionals.
<ul> <li>Create more than 150 fresh and tasty recipes</li> <li>Get the lowdown on serving size and detect hidden sugars</li> <li>Manage carbohydrate intake</li> </ul> <p><b>Plan delicious, diabetes-friendly meals—easily!</b> <p>When you have diabetes, meal planning and preparation are important parts of caring for your health. <i>Quick Diabetic Recipes For Dummies</i> gives you everything you need to create healthy, diabetes-friendly meals in a snap. Find recipes for delicious soups and stews, appetizers, salads, veggies even the kids will eat, hearty breakfasts, satisfying entrées, and even desserts! Tips on shopping, cooking, keeping a healthy kitchen, and more will make your healthy eating journey even easier! <p><b>Inside…</b> <ul> <li>Basics of diabetes nutrition and meal planning</li> <li>Nutritious foods to keep in stock</li> <li>Healthy cooking techniques</li> <li>Dishes your guests will love</li> <li>Portion control tips and tricks</li> <li>Diabetes choices/exchanges</li> </ul>

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