3/4 c. margarine, softened
2 tbsp. sugar
1 1/2 tsp. Sweet ‘N Low brown sugar substitute
1 egg
1/2 tsp. vanilla
2 c. all-purpose flour
1/4 tsp. baking powder
1 tbsp. poppy seeds
1/2 c. low sugar strawberry spread

In bowl with mixer, cream margarine, sugar, and Sweet ‘N Low. Beat in egg and vanilla. Stir in flour, baking powder, and poppy seeds. Shape dough into ball. Cover; chill about 30 minutes. Preheat oven to 350 degrees. Shape dough into 24 balls. Place 1 inch apart on ungreased baking sheet. Press thumb prints into center of cookies to make deep indentation. Bake about 15 minutes. Fill each cookie with 1 teaspoon strawberry spread. Return to oven and bake 3 minutes. Transfer to wire rack and cool completely.

Yield: 24 cookies.

The meat and meat substitutes group includes meat, poultry, eggs, cheese, fish, and tofu. Eat small amounts of some of these foods each day. Meat and meat substitutes provide protein, vitamins, and minerals.

Examples of meat and meat substitutes include:

* chicken
* beef
* fish
* canned tuna or other fish
* eggs
* peanut butter
* tofu
* cottage cheese
* cheese
* pork
* lamb
* turkey

How much is a serving of meat and meat substitutes?

Meat and meat substitutes are measured in ounces. Here are examples.

What are healthy ways to eat meat and meat substitutes?

* Buy cuts of beef, pork, ham, and lamb that have only a little fat on them. Trim off the extra fat.
* Eat chicken or turkey without the skin.
* Cook meat and meat substitutes in low-fat ways:
o broil
o grill
o stir-fry
o roast
o steam
o microwave

* To add more flavor, use vinegars, lemon juice, soy sauce, salsa, ketchup, barbecue sauce, herbs, and spices.
* Cook eggs using cooking spray or a non-stick pan.
* Limit the amount of nuts, peanut butter, and fried foods you eat. They are high in fat.
* Check food labels. Choose low-fat or fat-free cheese.

Most diabetics exclude milk from their diet as milk contains lactose. However, milk provides the important carbohydrate, protein, calcium, vitamins, and minerals. Follow the daily serving you should include milk in your diabetic food grocery list.

How much is a serving of milk?

Note: If you are pregnant or breastfeeding, have four to five servings of milk each day.

What are healthy ways to have milk?

* Drink fat-free (skim) or low-fat (1%) milk.
* Eat low-fat or fat-free fruit yogurt sweetened with a low-calorie sweetener.
* Use low-fat plain yogurt as a substitute for sour cream.

Diabetics should include fruits in their daily diet as fruits contain important vitamin, minerals and fiber. As long as you follow the recommended servings of fruits per day, you should not be worry about not following your diet restrictions.

These fruits are great to be included in your diet:

* apples
* fruit juice
* strawberries
* dried fruit
* grapefruit
* bananas
* raisins
* oranges
* watermelon
* peaches
* mango
* guava
* papaya
* berries
* canned fruit

How much is a serving of fruit?

What are healthy ways to eat fruits?

* Eat fruits raw or cooked, as juice with no sugar added, canned in their own juice, or dried.
* Buy smaller pieces of fruit.
* Choose pieces of fruit more often than fruit juice. Whole fruit is more filling and has more fiber.
* Save high-sugar and high-fat fruit desserts such as peach cobbler or cherry pie for special occasions.

Vegetables provide vitamins, minerals, and fiber. They are low in carbohydrate.

Examples of vegetables are

* lettuce
* broccoli
* vegetable juice
* spinach
* peppers
* carrots
* green beans
* tomatoes
* celery
* chilies
* greens
* cabbage

How much is a serving of vegetables?

If your plan includes more than one serving at a meal, you can choose several types of vegetables or have two or three servings of one vegetable.

What are healthy ways to eat vegetables?

* Eat raw and cooked vegetables with little or no fat, sauces, or dressings.
* Try low-fat or fat-free salad dressing on raw vegetables or salads.
* Steam vegetables using water or low-fat broth.
* Mix in some chopped onion or garlic.
* Use a little vinegar or some lemon or lime juice.
* Add a small piece of lean ham or smoked turkey instead of fat to vegetables when cooking.
* Sprinkle with herbs and spices.
* If you do use a small amount of fat, use canola oil, olive oil, or soft margarines (liquid or tub types) instead of fat from meat, butter, or shortening.

Starches are bread, grains, cereal, pasta, and starchy vegetables like corn and potatoes. They provide carbohydrate, vitamins, minerals, and fiber. Whole grain starches are healthier because they have more vitamins, minerals, and fiber.

Eat some starches at each meal. Eating starches is healthy for everyone, including people with diabetes.

Examples of starches are

* bread
* pasta
* corn
* pretzels
* potatoes
* rice
* crackers
* cereal
* tortillas
* beans
* yams
* lentils

How much is a serving of starch?

What are healthy ways to eat starches?

* Buy whole grain breads and cereals.
* Eat fewer fried and high-fat starches such as regular tortilla chips and potato chips, french fries, pastries, or biscuits. Try pretzels, fat-free popcorn, baked tortilla chips or potato chips, baked potatoes, or low-fat muffins.
* Use low-fat or fat-free plain yogurt or fat-free sour cream instead of regular sour cream on a baked potato.
* Use mustard instead of mayonnaise on a sandwich.
* Use low-fat or fat-free substitutes such as low-fat mayonnaise or light margarine on bread, rolls, or toast.
* Eat cereal with fat-free (skim) or low-fat (1%) milk.