Roasted Garlic and Sweet Potato Soup Recipe

• 10 Servings
• Prep: 1 hour + cooling Cook: 15 min.

Ingredients

• 1 whole garlic bulb
• 3 teaspoons olive oil, divided
• 2-1/2 pounds sweet potatoes (about 4 large), peeled and cut into 1/2-inch slices
• 2 large onions, cut into wedges
• 6 cups reduced-sodium chicken broth, divided
• 2 tablespoons minced fresh parsley
• 1 tablespoon minced fresh thyme or 1 teaspoon dried thyme
• 1/4 teaspoon salt
• 1/8 teaspoon pepper

Directions

• Remove papery outer skin from garlic bulb (do not peel or separate cloves). Cut top off bulb; brush with 1/2 teaspoon oil. Wrap in heavy-duty foil.
• Place sweet potatoes and onions in a 15-in. x 10-in. x 1-in. baking pan coated with cooking spray. Drizzle with remaining oil; toss to coat.
• Bake garlic and vegetables at 425° for 30-35 minutes or until tender. Cool for 10-15 minutes.
• Place 1-1/2 cups broth, parsley, thyme, salt and pepper in a blender. Squeeze softened garlic into mixture; cover and process until smooth. Transfer to a large saucepan.
• In batches, process the sweet potatoes, onions and remaining broth until smooth; add to garlic mixture. Cook, stirring occasionally, until heated through. Yield: 10 servings (2-1/2 quarts).

Nutrition Facts: 1 cup equals 109 calories, 2 g fat (trace saturated fat), 0 cholesterol, 440 mg sodium, 21 g carbohydrate, 3 g fiber, 4 g protein. Diabetic Exchanges: 1-1/2 starch, 1/2 fat.

Wine & Tomato Braised Chicken 4-6 hours

From EatingWell: January/February 2011

2.5 out of 5 stars based on 2 reviews

Here chicken thighs cook in a simple herb-infused tomato-and-wine sauce. The bone-in thighs give it plenty of hearty flavor, and since you cook them without the skin, it keeps the dish healthy. There’s plenty of sauce, so serve it over pappardelle or brown rice. Steamed broccoli or sautéed broccoli rabe tossed with olive oil and a splash of lemon juice complete the meal.

10 servings

Active Time: 45 minutes

Total Time: 3 3/4-6 3/4 hours

Nutrition Profile

Diabetes appropriate | Healthy weight | Low carbohydrate | Low calorie |

Ingredients

• 4 slices bacon
• 1 large onion, thinly sliced
• 4 cloves garlic, minced
• 1 teaspoon dried thyme
• 1 teaspoon fennel seeds
• 1 teaspoon freshly ground pepper
• 1 bay leaf
• 1 cup dry white wine (see Tip)
• 1 28-ounce can tomatoes, with juice, coarsely chopped
• 1 teaspoon salt
• 10 bone-in chicken thighs (about 3 3/4 pounds), skin removed, trimmed
• 1/4 cup finely chopped fresh parsley

Preparation

1. Cook bacon in a large skillet over medium heat until crisp, about 4 minutes. Transfer to paper towels to drain. Crumble when cool.
2. Drain off all but 2 tablespoons fat from the pan. Add onion and cook over medium heat, stirring, until softened, 3 to 6 minutes. Add garlic, thyme, fennel seeds, pepper and bay leaf and cook, stirring, for 1 minute. Add wine, bring to a boil and boil for 2 minutes, scraping up any browned bits. Add tomatoes and their juice and salt; stir well.
3. Place chicken thighs in a 4-quart (or larger) slow cooker. Sprinkle the bacon over the chicken. Pour the tomato mixture over the chicken. Cover and cook until the chicken is very tender, about 3 hours on High or 6 hours on Low. Remove the bay leaf. Serve sprinkled with parsley.
4. Variation: Turn 2 cups each of leftover chicken and sauce into Braised Chicken Gumbo. Heat 1 tablespoon extra-virgin olive oil in a large saucepan over medium heat. Add 1 diced medium red or green bell pepper and 2 tablespoons all-purpose flour and cook, stirring, until the pepper is beginning to soften and the flour is golden brown, about 2 minutes. Add 2 cups shredded chicken, 2 cups sauce, 2 cups reduced-sodium chicken broth, 1 cup sliced okra (fresh or frozen, thawed), 3/4 cup instant brown rice (see Tip) and 1/8-1/4 teaspoon cayenne pepper. Bring to a boil. Reduce the heat and simmer until the flavors meld and the okra is tender, about 10 minutes.

Tips & Notes

• Make Ahead Tip: Prepare Steps 1 & 2, cover and refrigerate bacon and sauce separately for up to 1 day. To finish, bring the sauce to a simmer and continue with Step 3. The cooked chicken and sauce can be refrigerated for up to 3 days. | Equipment: 4-quart or larger slow cooker

• Tip: If you want to use rice that is not “instant,” stir in 1 cup of any leftover cooked rice instead. Or, if you have time, add 1/2 cup of quicker-cooking whole-grain rice, such as Bhutanese red rice or Kalijira rice, and an additional 11/4 cups of chicken broth before adding the okra. Cook until the rice is almost tender, about 25 minutes (or according to package instructions) then add the okra and simmer until it is tender.
• Tip: If you prefer, substitute 1 cup reduced-sodium chicken broth mixed with 1 tablespoon fresh lemon juice for the wine.

Nutrition

Per serving: 260 calories; 13 g fat (4 g sat, 5 g mono); 88 mg cholesterol; 6 g carbohydrates; 0 g added sugars; 25 g protein; 1 g fiber; 492 mg sodium; 392 mg potassium.

Nutrition Bonus: Vitamin C & Zinc (18% daily value)

1/2 Carbohydrate Serving

Exchanges: 1 vegetable, 3 lean meat, 1 fat

BASQUE-STYLE CHICKEN

Makes: 4 Servings
Serving Size: 1/2 chicken breast with about 2 tbsp sauce
Source: The New Family Cookbook for People with Diabetes
Info: http://diabeticgourmet.com/book_archive/details/26.shtml

INGREDIENTS

- 2 tablespoons all-purpose flour (I use gluten free)
- 1 tablespoon chopped fresh thyme, or 1 teaspoon dried thyme
- 1 teaspoon paprika
- 1/2 teaspoon freshly ground pepper
- 1/2 teaspoon salt
- 4 skinless chicken breast halves (1-1/4 - 1-1/2 pounds)
- 2 teaspoons olive oil
- 1 large onion, coarsely chopped
- 2 cloves garlic, minced
- 1 cup dry white wine (can substitute chicken stock for this but will taste different, of course)
- 1 bay leaf
- 1 tablespoon chopped roasted red bell pepper
or chopped, drained pimiento
- 2 tablespoons chopped fresh parsley

DIRECTIONS

Combine the flour, thyme, paprika, pepper, and salt in a large
bowl or plastic bag. Dredge the chicken in the flour mixture.

Heat the oil in a large non-stick skillet. Brown the chicken
over medium heat, about 4 minutes per side. Remove and reserve.

Saute the onion and garlic in the same skillet until
tender, about 5 minutes. Add the wine and bay leaf;
bring to a boil, stirring constantly.

Return the chicken to the skillet; add the roasted pepper.
Cover and simmer over low heat until the chicken is cooked
through, about 20 minutes. Discard the bay leaf. Serve the
hot chicken in the sauce; sprinkle with parsley.

Nutritional Information Per Serving:
Calories: 208, Fat: 5 g, Cholesterol: 69 mg, Sodium: 363 mg,
Carbohydrate: 9 g, Dietary Fiber: 1 g, Sugars: 4 g, Protein: 26 g
Diabetic Exchanges: 1/2 Starch, 4 Very Lean Meat, 1/2 Fat

SPINACH-STUFFED CHICKEN BREASTS

Yield: 4 servings
Source: "Magic Menus for People with Diabetes"
Info: http://diabeticgourmet.com/book_archive/details/3.shtml

INGREDIENTS

- 1/2 10-ounce package frozen chopped
spinach, defrosted and drained
- 1/4 cup low-fat ricotta cheese
- 1/4 cup shredded part-skim mozzarella cheese
- 1/4 teaspoon tarragon
- 4 boneless chicken breast halves, (leave skin intact)
- 1/2 teaspoon reduced-fat margarine, melted

DIRECTIONS

Preheat oven to 350 degrees F.

Combine spinach, cheeses, and seasonings.

Lift up skin of each chicken breast and divide mixture evenly
among them. Be careful not to tear skins. Smooth skin over
stuffing; tuck skin edges underneath to form a neat package.

Brush chicken with melted margarine. Place in 2-quart
baking dish. Bake uncovered for 45-50 minutes. Remove
skin before serving.

Nutritional Information Per Serving (1/2 breast):
Calories: 211, Fat: 6 g, Cholesterol: 96 mg, Sodium: 160 mg,
Carbohydrate: 2 g, Dietary Fiber: 1 g, Sugars: 1 g, Protein: 36 g
Diabetic Exchanges: 5 Very Lean Meat, 1/2 Fat

Cheddar Mashed Potatoes

From EatingWell: December 2006

SOURCE: http://www.eatingwell.com/recipes/vermont_cheddar_mashed_yukon_golds.html

8 servings, about 1 cup each

Active Time: 20 minutes

Total Time: 45 minutes

Nutrition Profile

Low calorie | Low cholesterol | Healthy weight | High potassium | Gluten free |

Ingredients

• 3 pounds Yukon Gold potatoes, cut into 11/2-inch pieces
• 1 1/2 cups shredded extra-sharp Cheddar cheese, divided
• 3/4 cup nonfat buttermilk, (see Tip)
• 1 teaspoon salt
• 1/2 teaspoon freshly ground pepper
• 1/4 cup sliced fresh chives, divided

Preparation

1. Place potatoes in a large Dutch oven and add enough water to cover. Bring to a boil over high heat. Boil until very tender when pierced with a fork, 20 to 25 minutes. Remove from the heat. Drain and return the potatoes to the pot. Mash with a potato masher. Stir in 1 1/4 cups cheese until melted. Add buttermilk, salt and pepper and stir to combine. Gently fold in 3 tablespoons chives. Transfer to a serving dish and garnish with the remaining 1/4 cup cheese and 1 tablespoon chives.

Tips & Notes

• Make Ahead Tip: Cover and refrigerate for up to 2 days. To serve, reheat in a double boiler and garnish with cheese and chives.

• Tip: No buttermilk? You can use buttermilk powder prepared according to package directions. Or make “sour milk”: mix 1 tablespoon lemon juice or vinegar to 1 cup milk.

Nutrition

Per serving: 223 calories; 6 g fat (4 g sat, 0 g mono); 19 mg cholesterol; 31 g carbohydrates; 8 g protein; 2 g fiber; 425 mg sodium; 935 mg potassium.

Nutrition Bonus: Potassium (27% daily value), Calcium (15% dv).

2 Carbohydrate Serving

Exchanges: 2 starch, 1 fat

Pear & Red Onion Gratin

From EatingWell: October/November 2006

For photos, go here: http://www.eatingwell.com/recipes/pear_red_onion_gratin.html

8 servings

Active Time: 20 minutes

Total Time: 1 1/2 hours

Nutrition Profile

Low calorie | Low cholesterol | Low saturated fat | Low sodium | Heart healthy | Healthy weight | High fiber |

Ingredients

• 1 large red onion
• 3 ripe Bosc pears
• 3 tablespoons extra-virgin olive oil, divided
• 1 tablespoon chopped fresh thyme
• 1/4 teaspoon salt
• Freshly ground pepper, to taste
• 1 cup coarse dry breadcrumbs, preferably whole-wheat (see Note)
• 1/3 cup grated Parmigiano-Reggiano

• 
  

• 
  

Preparation

1. Fill a large bowl three-quarters full with water; add a handful of ice cubes. Cut onion into 16 wedges, place in a strainer and lower into the water. Let stand for 20 minutes.
2. Preheat oven to 400°F.
3. Halve and core each pear; cut each half into 6 slices. Drain the onion wedges well and place them in a 9-by-13-inch glass baking dish along with the pear slices, 1 tablespoon oil, thyme, salt and a grinding of pepper; toss to combine. Cover with foil.
4. Roast for 30 minutes, stirring twice.
5. Meanwhile, combine breadcrumbs and cheese in a small bowl. Drizzle with the remaining 2 tablespoons oil; stir to combine. Remove the pan from the oven, sprinkle the crumb mixture evenly over the gratin, return to the oven and roast until the breadcrumbs are well browned, 20 to 30 minutes more. Let cool for 10 minutes before serving.

Tips & Notes

• Note: We like to use the Ian's brand of coarse dry breadcrumbs, labeled "Panko breadcrumbs." Find them in the natural-foods section of large supermarkets.
• To make your own breadcrumbs: Trim crusts from firm sandwich bread. Tear the bread into pieces and process in a food processor until coarse crumbs form. One slice makes about 1/3 cup. Spread the breadcrumbs onto a baking sheet and bake in a 250°F oven until dry and crispy, about 15 minutes.

Nutrition

Per serving: 188 calories; 7 g fat (1 g sat, 4 g mono); 3 mg cholesterol; 29 g carbohydrates; 4 g protein; 4 g fiber; 225 mg sodium; 215 mg potassium.

Nutrition Bonus: Vitamin C (15% daily value).

2 Carbohydrate Serving

Exchanges: 1/2 starch, 1 fruit, 1 vegetable, 1 fat

Chocolate Chip-Cherry Cobbler Gluten Free

------------------------------------
Prep Time: 15 Min
Total Time: 55 Min
Makes: 6 servings
------------------------------------

Fruit Mixture

1 can (21 oz) cherry pie filling

2 tablespoons orange juice

1/2 teaspoon almond extract

Topping

1 cup Bisquick® Gluten Free mix

1 cup whipping cream

2 tablespoons sugar

2 tablespoons butter, softened

1/4 cup miniature semisweet chocolate chips

1/2 teaspoon sugar

1. Heat oven to 350°F. In ungreased 1 1/2-quart casserole, mix fruit mixture ingredients. Microwave uncovered on High about 4 minutes or until bubbly around edge; stir.

2. In medium bowl, mix all topping ingredients except 1/2 teaspoon sugar with spoon until stiff dough forms. Drop dough by 6 spoonfuls (about 1/4 cup each) onto warm fruit mixture. Sprinkle 1/2 teaspoon sugar over dough.

3. Bake 35 to 40 minutes or until topping is golden brown. Serve warm.

---

Variation For double-the-chocolate, stir in 1/4 cup chopped white chocolate with the mini chocolate chips.

Cooking Gluten Free? Always read labels to make sure each recipe ingredient is gluten free. Products and ingredient sources can change.

---

Nutrition Information:

1 Serving (1 Serving)

• Calories 480
• (Calories from Fat 170);

• Total Fat 19g
• (Saturated Fat 11g,
• Trans Fat 1/2g);
• Cholesterol 55mg;
• Sodium 270mg;
• Total Carbohydrate 75g
• (Dietary Fiber 3g,
• Sugars 48g);
• Protein 3g;

Percent Daily Value*:

• Vitamin A 15%;
• Vitamin C 4%;
• Calcium 8%;
• Iron 4%;

Exchanges:

• 2 Starch;
• 0 Fruit;
• 3 Other Carbohydrate;
• 0 Skim Milk;
• 0 Low-Fat Milk;
• 0 Milk;
• 0 Vegetable;
• 0 Very Lean Meat;
• 0 Lean Meat;
• 0 High-Fat Meat;
• 3 1/2 Fat;

*Percent Daily Values are based on a 2,000 calorie diet.

SOURCE: http://www.liveglutenfreely.com/recipes/Details.aspx?recipeId=706c6113-95bf-4777-906d-93cb8e5a8e85

Gluten Free Chocolate Pumpkin Bundt Cake

Glazed Chocolate-Pumpkin Bundt Cake

From EatingWell: October/November 2006

You don't have to have pumpkin pie to still enjoy pumpkin and spice in a Thanksgiving dessert. This tender, moist cake uses pureed pumpkin to replace much of the fat and is delicately seasoned with classic Thanksgiving flavors.

---

16 servings

Active Time: 30 minutes

Total Time: 3 1/2 hours (including cooling time)

Nutrition Profile

Low calorie | Low cholesterol | Low saturated fat | Low sodium | Heart healthy | Healthy weight | High fiber |

Ingredients

Cake

• 1-3/4 c. gluten free flour blend
• 1/4 c. ground flaxseed
• 2/3 cup unsweetened cocoa powder, (not Dutch-process)
• 1 1/2 teaspoons baking powder
• 1 1/2 teaspoons baking soda
• 1 teaspoon pumpkin pie spice
• 1/4 teaspoon salt
• 1 cup nonfat buttermilk
• 1 15-ounce can unsweetened pumpkin puree
• 1 cup dark brown sugar, packed
• 1 large egg, at room temperature
• 1 large egg white, at room temperature
• 1/4 cup olive oil
  
• 1/4 cup Swedish sugar beet syrup or agave nectar
  
• 1 tablespoon vanilla extract

Glaze & Garnish

• 1/2 cup packed confectioners' sugar
• 1 tablespoon nonfat buttermilk
• 2 tablespoons mini chocolate chips, or toasted chopped nuts (see Tip)

Preparation

1. To prepare cake: Preheat oven to 350°F. Coat a 12-cup Bundt pan with cooking spray.
2. Whisk all-purpose flour, whole-wheat flour, granulated sugar, cocoa, baking powder, baking soda, pumpkin pie spice and salt in a medium bowl.
3. Blend 1 cup buttermilk, pumpkin puree and brown sugar in a large bowl with an electric mixer on low speed. Beat in whole egg and egg white. Stir in oil, corn syrup and vanilla. Gradually add the dry ingredients, stirring until just combined. Transfer the batter to the prepared pan.
4. Bake the cake until a wooden skewer inserted in the center comes out with only a few moist crumbs attached, 1 to 1 1/4 hours. Let cool on a wire rack for 15 minutes. Remove from the pan and let cool completely on the rack, about 2 hours.
5. To glaze & garnish cake: Combine confectioners' sugar and 1 tablespoon buttermilk in a small bowl, stirring until completely smooth. Place the cake on a serving plate and drizzle the glaze over the top; garnish with chocolate chips (or chopped nuts) while the glaze is still moist.

Tips & Notes

• Make Ahead Tip: Prepare through Step 4 up to 1 day ahead. Glaze and garnish (Step 5) shortly before serving. Equipment: 12-cup Bundt pan

• Tips: To warm an egg to room temperature, either set it out on the counter for 15 minutes or submerge it (in the shell) in a bowl of lukewarm (not hot) water for 5 minutes.
• To toast chopped nuts & seeds: Cook in a small dry skillet over medium-low heat, stirring constantly, until fragrant and lightly browned, 2 to 4 minutes.

Nutrition

Per serving: 234 calories; 5 g fat (1 g sat, 3 g mono); 13 mg cholesterol; 46 g carbohydrates; 4 g protein; 3 g fiber; 238 mg sodium; 159 mg potassium.

3 Carbohydrate Serving

Exchanges: 3 other carbohydrate, 1 fat

How Many Diabetic Exchanges Should I Eat?

Here's a link to the Richard Simmons Foodmover cards showing how many exchanges you should eat for your calorie range.

http://www.geocities.com/Heartland/Prairie/4195/mgl.htm

In A Pinch Exchanges for Your Not So Healthy Choices

Sometimes "in a pinch" we settle for something that would not be our first choice, especially if we are somewhere that our first choice is not available.

Here's how to count a few of them.

Skim Milk............ 1 C = 1 Milk Exch.
1% Milk ............. 1 C = 1 Milk + 15 OC
2% Milk ............ 1 C = 1 Milk + 1/2 Fat
whole Milk . . . . . . 1 C = 1 Milk + 1 Fat

Fast Food Fr. Fries.....sm. order = 3 breads, 2 fats
Hot Dog @ Ball Game . . . .1 = 1-1/2 Bread, 1 Prot., 1-1/2 Fats

Filet-0-Fish Sandw. . . . . 1 = 3 Breads, 1 Prot., 3 Fats

Nachos w/the works . . . . 1 order.... FORGET IT!!!!

Low Calorie Snacks

Almost No Calories (Freebie window)

Celery sticks
Lettuce
Cucumbers
Green peppers
Mushrooms
Cauliflower
Broccoli

25-30 Calories (Extra window)

1 medium carrot
1/2 cup watermelon
1 small tomato
1/4 cantaloupe
1 cup popcorn
1 small tangerine
12 pretzel sticks
35-40 Calories
1 medium peach
1 medium nectarine
1/2 grapefruit
1/2 cup skim milk
1/4 cup plain yogurt
1/2 small banana 
3 saltine crackers

50-60 Calories (One fruit window)

1/4 cup cottage cheese
1 cup strawberries
4 small shrimp
1 small apple
1 small orange
15 grapes
12 cherries

FoodMover or Diabetic Exchanges 101

WELCOME TO FOODMOVER 101!

Today on the ship, we have our FoodMover 101 Class. Here are some
interesting facts about using the FoodMover for you!

*Your FoodMover comes with my FoodMover Instructional Booklet, Food
Exchange
Meal Plan Booklet, Restaurant and International Food Exchange Booklet,
FoodMover calorie cards, and my FoodMover cookbook!
*The FoodMover has windows that represent the 6 different food groups,
extras, water, exercise, vitamins, and daily motivators. There is a
slot in
the end to insert the calorie card for your calorie level.
*The 6 different food groups represented on the FoodMover are these:

Dairy
Fat
Fruit
Vegetable
Protein
Starch.

*Each of the FoodMover windows represents 1 serving from a food group.
Here
are some examples of 1 serving from a food group:

1 small apple = 1 fruit window
1 ounce of chicken = 1 protein window (a 3-ounce breast would be 3
protein
windows)
1 cup (8 ounces) nonfat milk = 1 dairy window
½ of a 2-ounce bagel = 1 starch window
1 teaspoon of margarine = 1 fat window
1 cup raw broccoli = 1 vegetable window
½ cup cooked carrots = 1 vegetable window
½ cup (4 ounces) tomato juice = 1 vegetable window
1 8-ounce glass of water = 1 water window.

HOW TO START!

1. Blast Off week is where you begin. Insert your Blast Off card (1000
calories) into the slot at the end of the FoodMover. Close the windows
that
do not have an icon in them. (Always push the window closed till you
hear a
little “click”. This will keep your windows from opening after you
close
them.)

*Blast Off week will help your body get ready for the healthy foods you
will
be eating.
*Read your Instructional Booklet. It contains a menu plan for Blast Off
week.
*USE THIS CARD FOR ONLY ONE WEEK!
*Plan your meals, and be sure to measure your portions.
*Be sure to eat 3 healthy meals and 2 snacks every day.

2. Make sure you read ALL of your Instructional Booklet and your Food
Exchange and Meal Plan Booklet! They are your guides to a healthier
lifestyle.

3. After Blast Off week, remove your Blast Off card and insert the
calorie
card that is right for you as indicated in your Instructional Booklet.

4. The FoodMover teaches portions and helps you be accountable as you
eat
your meals and close your windows. When they are all closed, you are
done
eating for the day.

5. Be sure to eat all the food on your plan. Eating too little food
will NOT
make you lose more weight. Your body needs to be fed in order to work
at its
peak performance.

6. You can do this, and you will feel healthier and better each day!

THERE’S MORE IN A WINDOW THAN MEETS THE THIGH…I MEAN EYE!

Don’t think that each window contains only nutrients from the main food
group it represents. Here is a nutritional breakdown of one average
serving
in each food group.

Starches
*Low-fat Starches have about 80 calories, 15 grams of carbohydrate, 3
grams
of protein, and trace amounts of fat. Close 1 starch window.
*High-fat Starches have about 120 calories, 15 grams of carbohydrate, 3
grams of protein, and 5 grams of fat. Close 1 starch window and 1 fat
window.
*Very High-fat Starches have about 144 calories, 15 grams of
carbohydrate, 3
grams of protein, and 8 grams of fat. Close 1 starch window and 2 fat
windows.

Fruits
*Fruits have about 60 calories, 15 grams of carbohydrate, 0 grams of
protein, and 0 grams of fat. Close 1 fruit window.

Protein
*Lean Proteins have about 55 calories, 0 grams of carbohydrate, 7 grams
of
protein, and 3 grams of fat. Close 1 protein window.
*Medium-fat Proteins have about 75 calories, 0 grams of carbohydrate, 7
grams of protein, and 5 grams of fat. Close 1 protein window.
*High-fat Proteins have about 100 calories, 0 grams of carbohydrate, 7
grams
of protein, and 8 grams of fat. Close 1 protein window and 1 fat
window.
*Very High-fat Proteins have about 136 calories, 0 grams of
carbohydrate, 7
grams of protein, and 12 grams of fat. Close 1 protein and 2 fat
windows.

Fats
*Fats (both saturated and unsaturated) have about 45 calories, 0 grams
of
carbohydrate, 0 grams of protein, and 5 grams of fat. Close 1 fat
window.

Vegetables
*Bonus Vegetables have 10 or less calories, less than 2 grams of
carbohydrate, 0 or trace grams of protein, and 0 grams of fat. Close no
windows.
*Limited Vegetables have about 25 calories, 5 grams of carbohydrate, 2
grams
of protein, and 0 grams of fat. Close 1 vegetable window.

Dairy
*Non-fat and Low-fat Dairy portions have about 90 calories, 12 grams of
carbohydrate, 8 grams of protein, and trace amounts of fat. Close 1
dairy
window.
*High-fat Diary portions have about 120 calories, 12 grams of
carbohydrate,
8 grams of protein, and 5 grams of fat. Close 1 dairy and 1 fat window.
*Very High-fat Dairy portions have about 150 calories, 12 grams of
carbohydrate, 8 grams of protein, and 8 grams of fat. Close 1 dairy and
2
fat windows.

Extras
*Extras have 30 calories or less. The amount of carbohydrate, protein,
and
fat varies. Close 1 extra window.

Bonuses
*Bonuses have 10 calories or less. They are unlimited, but they may add
up
quickly, so use in specified amounts. Close no windows.

YOUR HOMEWORK:

1. List at least 3 other exchanges in each of the 6 food groups, plus 3
bonuses and 3 extras that you like to use.
2. Which foods in each group do you rely on most often?
3. Are there any foods in any of the food groups that you don't eat
very
often that you could use more often to add variety to your meals?

Getting the Most Bang For Your Exchanges

For those of you who crave volume.....

Utilize the proteins that give you double the amount.
Example: 4 ounces of Chicken would cost you 4 Protein Exch.
You can get 8 ounces of Fish (Seafood) for those same 4 Protein Exch.

Tonight my 10 ounces (raw weight) of scallops, haddock & shrimp, baked
with a
few crumbs on it will cook down to 8 ounces and cost me only 4 Protein
Exchanges,
and about 10 opt. cals. for the crumbs.

Foodmover 1400 Calorie Card Tips

Look for good snacks and foods that equal fewer calories but
score big on fullness and satisfaction.

I have found that regular (not instant) oatmeal, Light OAT breads,
whole grain pasta and Joseph's Light Oat pita breads
(60 cals. per Lg. round) and light Microwave popcorn work well for that.