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Diabetes Forecast

The Healthy Living Magazine

Pump It Up Recipes

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cellophane noodles with pork on plate

Recipe by Robyn Webb, MS, LN; photograph by Kyle Dreier; food styling by Whitney Kemp

Get more for less! Add more volume, chew appeal, and nutrition to some favorite dishes while subtracting unwanted calories.

rez-art/Thinkstock

Before
A bacon, lettuce, and tomato sandwich prepared on white bread with mayonnaise

Calories 470
Saturated Fat 6.9 g
Carbohydrate 34 g
Sodium 1,130 mg

Recipe by Robyn Webb, MS, LN; photograph by Kyle Dreier; food styling by Whitney Kemp

After
A clean salad with more fiber, no refined starch, and less sodium and fat than the sandwich

Bacon, Cherry Tomato, and Avocado Salad

Calories 140
Saturated Fat 1.7 g
Carbohydrate 8 g
Sodium 165 mg

Tip: To make this a main dish salad, add 2 cups of cooked and cubed turkey breast.


rez-art/Thinkstock

Before
A standard takeout order of pork lo mein

Calories 510
Saturated Fat 3.6 g
Carbohydrate 63 g
Sodium 1,200 mg

Recipe by Robyn Webb, MS, LN; photograph by Kyle Dreier; food styling by Whitney Kemp

After
Lower-carb cellophane noodles stand in for regular noodles. Shredded cabbage adds volume. Lean ground pork (and less of it) replaces fatty pork cuts.

Cellophane Noodles With Pork

Calories 240
Saturated Fat 0.9 g
Carbohydrate 37 g
Sodium 185 mg


PickStock/iStock; Joe Cicak/Getty Images

Before
A slab of prime rib with sides of mashed potatoes and corn

Calories 1,070
Saturated Fat 30 g
Carbohydrate 67 g
Sodium 780 mg

Recipe by Robyn Webb, MS, LN; photograph by Kyle Dreier; food styling by Whitney Kemp

After
A sensible serving of beef fanned over a fiber-rich and filling whole grain (in this case, quinoa)

Flank Steak With Quinoa Pilaf

Calories 265
Saturated Fat 2.4 g
Carbohydrate 27 g
Sodium 175 mg

 
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