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Food & Fitness
New to Type 2?
Enroll in the Living With Type 2 Diabetes program and let us guide you through your first year with type 2 diabetes.
Recipes
Equal® Banana Berry Smoothie
Plain nonfat yogurt helps to boost the protein in this fruit-flavored easy to make drink.
Serves: 4
Ingredients
2 cups plain nonfat yogurt
1 medium size ripe banana, peeled, sliced
1/2 cup Equal® Spoonful or Granulated*
2 tablespoons lemon juice
2 cups frozen unsweetened whole strawberries
1 cup frozen unsweetened red raspberries
*May substitute 12 packets Equal® sweetener
Preparation
Combine yogurt, banana, Equal® and lemon juice in blender or food processor; cover. Blend until smooth.
Add half of frozen fruit. Blend until smooth. Repeat with remaining frozen fruit.
erve immediately in tall glasses.
Nutrition Information
Calories: 147
Total Fat: 0 g
Saturated Fat: 0 g
Cholesterol: 3 mg
Sodium: 121 mg
Total Carbohydrate: 31 g
Protein: 9 g
Food Exchanges: 1 milk, 1 1/2 fruit
Not all recipes presented here are necessarily appropriate for all people with diabetes, nor will all recipes fit into every meal plan. No two meal plans are alike. Work with your health care provider, diabetes educator or dietitian to design a meal plan that's right for you, and includes the foods you love. A key message for people with diabetes is "Carbs Count." Foods high in carbs (carbohydrates) -- bread, tortillas, rice, crackers, cereal, fruit, juice, milk, yogurt, potatoes, corn, peas, sweets -- raise your blood glucose levels the most.
For many people, having 3 or 4 servings of a carb choice at each meal and 1 or 2 servings at snacks is about right. Keep an eye on your total number of servings. For example, if you choose to have dessert, cut back on potatoes.
Round out your meals with a serving of:
- Meat (such as fish or chicken) or meat substitute (such as beans, eggs, cheese, and tofu) about the size of a deck of cards and
- Non-starchy vegetables (such as broccoli or lettuce). If you have three (3) or more servings of non-starchy vegetables, count them as a carbohydrate choice. Three (3) servings is equal to 1 1/2 cups of cooked vegetables, or three (3) cups of raw vegetables.
Check your blood glucose to see how your food choices or these recipes affect your blood glucose. If your meal plan isn't working for you, talk to your dietitian about making a new one.
Along with exercise and medications (insulin or oral diabetes pills), nutrition is important for good diabetes management. By eating well-balanced meals in the correct amounts, you can keep your blood glucose level as close to normal (non-diabetes level) as possible.
The recipes on this page are only a part of what is offered in recipe books from the American Diabetes Association. Many also include information on meal planning, portion control, food buying and seasoning, as well as general cooking hints and tips for people with diabetes.
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