150

H E A LT H Y
RECIPES
TO C H A N G
YO U R L I F E E

EATto
BEAT
diabetes
STOP TYPE 2 DIABETES
AND PREDIABETES

LIVING

START WITH BREAKFAST

PICK BETTER BEVERAGES
GET TO KNOW PORTIONS

START EACH DAY WITH BREAKFAST

PICK BETTER BEVERAGES

How Beverages Stack Up43
About Alcohol46
Hot & Cold Drink Recipes50

THE SMART WAY

6.FIND
E ATFLAVOR
L ESS MEAT
All About Fats271
Focus on Healthful Fats274
Sodium, Heart Disease, and
Diabetes284
Low-Salt Suppers286
Flavor-Punched Side Dishes300

PLAN YOUR MEALS

PLAN YOUR MEALS

Snacking & Diabetes313

Light & Lovely Snacks314
Your One-Week Meal Plan322
12 Ingredients, 4 Fresh Meals 324

EAT MORE FRUITS & VEGGIES

Fruit & Veggie Smoothies127
Produce-Packed Lunches134
12 Super Salads146
Build a Better Salad162

6.COOK
E AT AT
L ESSHOME
MEAT

Healthy Cooking is Easy!205

Restaurant Favorites at Home222
Slow-Cooker Winners244
Dining Out Survival Guide248

SWAP IN WHOLE GRAINS

Why You Need to Eat
Whole Grains85
Try A New Whole Grain90
Whats the Deal
with Fiber?122

GET TO KNOW PORTIONS

Portions Matter57
How to Stretch Portions60
Divide & Conquer66

6.EATE ATLESS
L ESSMEAT
MEAT

Become A Protein Pro165

Making the Most of Meat168
Should You Go Vegetarian?...182
How to Make a Meatless Meal184

Make-Ahead Mornings23
10-Minute Breakfasts34

SWAP IN WHOLE GRAINS

FLAVOR THE SMART WAY

10

MOVE MORE & STRESS LESS

Easy Ways to Move More326
Low-Impact Exercises 340
Rethinking Stress350

Recipe Index353
Inside Our Recipes355

MOVE MORE STRESS LESS

MORE FRUITS & VEGGIES

COOK AT HOME

Welcome3
How to Beat Diabetes6
Nows the Time9
Forming Healthy Habits18

EAT LESS MEAT

CONTENTS

10 HABITS TO EAT YOUR WAY HEALTHY

START WITH BREAKFAST

PICK BETTER BEVERAGES

STRETCH PORTIONS

COOK AT HOME

GET TO KNOW PORTIONS

Do you ever feel underwhelmed by typical

diabetic portions? Learn creative tricks to get
full plates and satisfying servings without
adding a ton of calories and carbs.

FLAVOR THE SMART WAY

MAKE-IT-STRETCH PORTION

Steak and Mushrooms with

Parsley Mashed Potatoes
4 (3 ounces cooked steak,
1 cup potatoes, and 13 cup gravy each)
CARB. PER SERVING 31 g
PREP 40 minutes GRILL 10 minutes
SERVINGS

SWAP IN WHOLE GRAINS

4 4-ounce boneless beef top sirloin steaks,

cut 1 inch thick
11 4 cups 50%-less-sodium beef broth
1 clove garlic, minced
2 cups sliced fresh mushrooms
4 teaspoons cornstarch
1 recipe Parsley Mashed Potatoes (right)

60

Cook 3 minutes. Stir cornstarch into the

remaining 1 cup broth. Add to the mushroom
mixture. Cook and stir until thickened and
bubbly. Cook and stir 2 minutes more.
3. Thinly slice steak across the grain. Serve over
Parsley Mashed Potatoes. Top with gravy.
PARSLEY MASHED POTAOTES: In a Dutch oven cook
12 ounces Yukon Gold potatoes, peed and
cubed; 6 cups cauliflower florets; and 1 2 cup
chopped onion in boiling water about
25 minutes or until very tender. Drain. Beat with
an electric mixer on medium speed until nearly
smooth. Beat in 1 tablespoon butter,
1
2 teaspoon salt, and 1 4 teaspoon black pepper.
Stir in 2 tablespoons snipped fresh parsley.
PER SERVING: 293 cal., 8 g total fat (4 g sat. fat),

68 mg chol., 623 mg sodium, 31 g carb. (5 g fiber,

6 g sugars), 27 g pro. Exchanges: 2 vegetable,
1.5 starch, 3 lean meat.

M A K E I T ST R ET C H
Double a standard serving of mashed
potatoes by stirring in nonstarchy
cauliflower. To help the meat fill the
plate, cut it into thin slices and top
with a low-calorie mushroom sauce.

61

MOVE MORE STRESS LESS

1. Sprinkle steaks with 1 4 teaspoon salt. For

a gas or charcoal grill, grill steaks on rack of a
covered grill over medium heat to desired
doneness, turning once halfway through
grilling time. Allow 10 to 12 minutes for medium
rare (145F).
2. Meanwhile, for mushroom gravy, lightly coat
a medium nonstick skillet with nonstick cooking
spray. Add 1 4 cup of the broth and the garlic.
Heat broth just until simmering; add mushrooms.

STANDARD DIABETIC PORTION

cup mashed potatoes and

3 ounces cooked steak

PLAN YOUR MEALS

MORE FRUITS & VEGGIES

EAT LESS MEAT

how to

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FLAVOR THE SMART WAY

GET TO KNOW PORTIONS

COOK AT HOME

PRETZEL-PISTACHIOCRUSTED TOFU SALAD

SAL M ON
SALA D w it h
ORA N G E
V I NA I GR ETT E

EAT LESS MEAT

E A T M O R E F R U I T S & V E G G I ES

150

151

MOVE MORE STRESS LESS

MORE FRUITS & VEGGIES

PLAN YOUR MEALS

SWAP IN WHOLE GRAINS

B B Q CH I CK E N a n d RO AST E D
C O R N S A LAD 7

START WITH BREAKFAST

EXPERT TIP

photo on page 127

4 ( 4 cup each)
33 g
START TO FINISH 15 minutes
SERVINGS

CARB. PER SERVING

PICK BETTER BEVERAGES

Some people try to manage

their weight by eating less food.
A more successful approach is
eat more low-calorie, nutritious
foods, such as fruits and
vegetables, and smaller portions
of higher-calorie foods.

2
11 2
1
1

medium red grapefruit

cups frozen unsweetened raspberries
cup frozen unsweetened mango chunks
6-ounce carton light strawberry-flavor
yogurt
1
2 cup reduced-calorie cranberry juice

Barbara Rolls, PhD, professor and

Guthrie Chair of Nutrition, Penn State

GET TO KNOW PORTIONS

PER SERVING: 139 cal., 0 g total fat, 1 mg chol.,

26 mg sodium, 33 g carb. (4 g fiber, 23 g sugars),

3 g pro. Exchanges: 2 fruit.

SWAP IN WHOLE GRAINS

4 (3 4 cup each)
CARB. PER SERVING 19 g
START TO FINISH 10 minutes
SERVINGS

21 2 cups stemmed kale leaves

1 cup cubed pineapple
3
4 cup apple juice, chilled
1
2 cup seedless green grapes, frozen
1
2 cup chopped Granny Smith apple

128

CH E R R Y - BE RRY
BA N A N A

CA RR O T - M A N GO
G R E EN T E A

1. In a blender combine cherries, milk, yogurt,

blueberries, and banana. Cover and blend until
smooth. Pour into glasses to serve.
PER SERVING: 104 cal., 1 g total fat (0 g sat. fat),

0 mg chol., 62 mg sodium, 20 g carb. (3 g fiber,

16 g sugars), 5 g pro. Exchanges: 0.5 milk, 1 fruit.

CARROT-MANGO GREEN TEA

4 (34 cup each)
CARB. PER SERVING 17 g
PREP 10 minutes COOK 10 minutes
STAND 4 minutes CHILL 10 minutes
SERVINGS

3
1
1
4
2
1

cups water
cup sliced carrots
inch fresh ginger, thinly sliced
green tea bags
cups frozen mango chunks
teaspoon honey

1. Place kale, pineapple, apple juice, frozen

grapes, and apple in a blender. Cover and blend
until smooth. If desired, chill smoothies for 1 to
2 hours. Stir before serving. Pour into glasses
to serve.

1. In a saucepan bring water to boiling. Add

carrots; cover and cook 10 to 15 minutes or until
very tender, adding ginger last 2 minutes. Remove
from heat; add tea bags. Cover; steep 4 minutes.
2. Remove tea bags, squeezing out tea. Remove
ginger. Set pan on a hot pad in refrigerator for
10 minutes. Transfer mixture to a blender. Add
mango and honey. Cover and blend until
smooth. Pour into glasses to serve.

PER SERVING: 81 cal., 1 g total fat (0 g sat. fat),

PER SERVING: 69 cal., 0 g total fat, 0 mg chol.,

0 mg chol., 19 mg sodium, 19 g carb. (2 g fiber,

14 g sugars), 2 g pro. Exchanges: 0.5 vegetable,
1 fruit.

27 mg sodium, 17 g carb. (2 g fiber, 14 g sugars),

1 g pro. Exchanges: 0.5 vegetable, 1 fruit.

129

MOVE MORE STRESS LESS

L EAN & G R EE N

11 2 cups frozen unsweetened pitted dark

sweet or sour cherries
1 cup unsweetened vanilla-flavor
almond milk
1 6-ounce carton blueberry-flavor
Greek nonfat yogurt
1
2 cup fresh or frozen unsweetened
blueberries
1 small banana, peeled

PLAN YOUR MEALS

LEAN & GREEN

4 (34 cup each)

CARB. PER SERVING 20 g
TOTAL TIME 10 minutes
SERVINGS

FLAVOR THE SMART WAY

1. Using a sharp knife, cut the peel off the

grapefruit, making sure to remove all the white
pith. Working over a blender, section the
grapefruit, allowing the sections and any juice to
fall into the blender. After sectioning the
grapefruit, squeeze excess juice into the blender
from the membranes. Discard membranes.
2. Add raspberries, mango, yogurt, and
cranberry juice to blender. Cover and blend until
smooth, stopping blender to scrape sides as
needed. Pour into glasses to serve.

CHERRY- BERRY BANANA

COOK AT HOME

MORE FRUITS & VEGGIES

EAT LESS MEAT

PINK BLUSH

E A T M O R E F R U I T S & V E G G I ES

START WITH BREAKFAST

PICK BETTER BEVERAGES

12 oz. orange juice

160 cal.
37 g carb.

SWAP IN WHOLE GRAINS

20 oz. regular cola

250 cal.
65 g carb.

PLAN YOUR MEALS

mericans take in an average of

21 teaspoons of added sugars per
dayand many of those added sugars
(which are a carbohydrate) come from
liquids. Unfortunately, those drinks add
calories and carbohydrate without making us
feel full. Sugar-sweetened beverages arent
our only source of added sugars, but they
lead the pack by supplying more than onethird of added sugars consumed worldwide.
You can see how calories and carbohydrate
from beverages add up fast.
Beverages of all types and sizes line
supermarket aisles and convenience stores.
Restaurants and coffee shops love to serve
them bigger than ever.
Many of these drinks are high in
calories and carbohydrate from sucrose,
high-fructose corn syrup, or other caloric
sweeteners. Consuming sweetened drinks
in vast quantities has become a health
concern. Most beverage choices, other than
100-percent fruit juice and milk, provide very
little nutrition. Research now shows that,
beyond packing on the pounds, these empty
calories may be worsening diabetes risk
factors, like those related to cardiovascular
disease.
Picking better beverages may be one big
key to a healthier you. Even better, it may be
a painless way to trim calories and pounds.
For Joe Dragon (see his story on page XX),
the simple change of giving up regular soda
helped him put his type 2 diabetes in reverse.
Now he drinks diet soda, iced tea, and water.
Like Joe, you can pick better beverages to
help control your diabetes.

FLAVOR THE SMART WAY

GET TO KNOW PORTIONS

medium
caramel latte
240 cal.
34 g carb.

When it comes
to managing
diabetes, beware
of beverages.
They go down
fast, and the
calories and
carbohydrate
add up quickly.

calories

COOK AT HOME

stack
up

SIPPING

EAT LESS MEAT

HOW
BEVERAGES

P I C K B E TT E R BEVERAGES

MORE FRUITS & VEGGIES

8 oz. coffee
with 1 tsp.
sugar
16 cal.
4 g carb.

16 oz. sports drink

106 cal.
28 g carb.

calories
g carb.

44

Water
Diet soda, punch, or flavored tea
Club soda
Plain or flavored seltzer, mineral,
or sparkling water

Diet tonic water

Fat-free (skim) or 1% milk
Hot or iced coffee*
Hot or iced tea*
100-percent fruit juice**

*Flavor with reduced-fat milk and/or a low-calorie sweetener if desired.

**Drink in small quantities or, better yet, eat whole fruits instead.

45

MOVE MORE STRESS LESS

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WOW!
R
+ + + + + + + + + + + + + + + ++ + +B E VE+
RAG E S+ + + + + + + + + + +
+ + + + + + + +=
+ +772+ + + + ++ + + + + + + + + + + + + + + +
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The largest media brand for people living with

diabetes, Diabetic Living emphasizes delicious,
accessible recipes, complete nutritional information,
and beautiful photos. The magazine reaches 500,000
readers through quarterly and bookstand issues.

So much more
than a cookbook,
Eat to Beat Diabetes is a lifestyle guide for
losing weight, balancing blood sugar, and
controlling diabetes for good. The book
features the 10 research-based, evidenceproven healthy habits you should adopt to
gain control over type 2 diabetes or
prediabetes.
A plan you can really follow: Each
chapter presents a new habit, with simple
strategies for making it stick. Eat More
Fruits and Veggies shows how to blend
fruit and veggie smoothies and create
easy produce-packed lunches. Get to
Know Portions offers smart tricks for
stretching portions.
Full nutrition: Complete nutrition
information makes it easy to count carbs
and serve smart portions.
Supportive tone: Throughout are
profiles of people who have managed
their diabetes and turned their lives
around, as well as tips from diabetes and
nutrition experts.
www.hmhco.com/cooking
Follow us @HMHCooks

Easy to use: With a lay-flat concealed

wiro binding, this photo-filled book is as
much a friendly kitchen companion as an
authoritative plan for changing your life.
Trusted authority: Diabetic Livings
blend of must-have information,
encouraging voice, and fantastic recipes
makes it the most consumer-friendly
source for diabetic recipes.

15

H EA LT HY 0
R
TO CH A N EC IP ES
YO U R LI FEGE

EATto
BEAT
diabetes
STOP TYPE 2 DIABETES
AND PREDIABETES

LIVING

PUBLICATION DATE: January 5, 2016

ISBN 978-0-544-58265-1
Concealed wiro
8 x 10
366 pages
Full-color photos throughout
MARKETING & PUBLICITY
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Online Advertising
Online and Social Media Promotion
Cross-Promotion with Diabetic Living
PUBLICITY CONTACT
Brittany Edwards
Brittany.edwards@hmhco.com
(212) 592-1112