Today, there are 20.8 million people in the U.S. (or 7 percent of the population) with diabetes. To help people with diabetes eat well-balanced meals to keep blood glucose levels as close to normal as possible, Your Guide to Diet and Diabetes was created. It focuses on the role that diet plays in the treatment of adults and diabetes. Because meal management can be confusing, this site addresses meal planning basics, serving sizes, and the various food groups. It also includes a general overview of diabetes and cardiovascular health. Please visit the site at http://www.urbanext.uiuc.edu/diabetes2/ and share it with health care professionals and people with diabetes.

Are you overwhelmed with piles of paper and stuff? Dealing with Clutter is the newest Extension website that helps people cope with all the paper and things that we accumulate. Developed by Karen Chan, Extension Educator, it helps people deal with the many barriers to getting organized. Please visit the site at: http://www.urbanext.uiuc.edu/clutter/

Over 30 years ago, Senator Gaylord Nelson from Wisconsin got a bunch of people together. He told them about how important the environment is. They told more people and got everyone to take action! Now, every April 22 is celebrated by millions of people taking action to protect the earth. Together we can all protect the earth and make every day Earth Day!

Ozone: Means "to smell". It is a pale blue gas with a strong odor. Ozone is considered a pollutant at ground level, but the Ozone layer of the upper atmosphere protects life on Earth from the Sun's harmful ultraviolet rays.

Pollutant: Something that harms the air, soil, or water.

Habitat: The natural home of a plant or animal.

Endangered Species: Any plant or animal in danger of disappearing from the earth.

Why should you be concerned about salt in the diet? It has no calories, fat, or sugar. The main problem with too much salt in the diet is high blood pressure, which is a major risk factor for heart disease – the number one cause of death in the United States. Salt increases blood pressure because of the sodium, one of two ingredients in salt. About 65 million people in the U.S. have high blood pressure. Even those with normal blood pressure at age 55 have a 90% chance of developing high blood pressure. Sodium is needed by the body, but most people get more than necessary.

The National High Blood Pressure Education Program recommends that adults consume no more than 2,400 milligrams of sodium per day,

about the amount in a teaspoon of salt. About 90% of the sodium consumed each day is "hidden", that you don't shake on at the stovetop or the dining table. Approximately 77% of the sodium in the average American diet comes from processed foods and restaurant foods. About 12% occurs naturally in foods. Only about 5% is added during cooking and just 6% gets added at the table.

Reduce Sodium - Make changes slowly

• Remove the salt shaker from the table

• Don't use the salt packet that comes with fast food

• Draining canned vegetables can reduce the sodium content by about 40%

• Use more fresh or frozen vegetables (without added sauces)

• Select reduced-sodium canned vegetables, soups and broths

• Use less frozen dinners and pizza, these usually are high in sodium

• Read nutrition facts labels for the amount of sodium in a serving

Other Changes

Limiting sodium in your diet is one step to reducing high blood pressure or your risk of high blood pressure. Also, helpful is controlling calories, maintaining a healthy weight, and including physical activity everyday.

Where the Salt Is – and Isn't

------------------------------------ Sodium (milligrams)

Cooked cereal, rice, pasta, ½ cup...............0-5

Ready-to-eat cereal, 1 cup.........................100-360

Bread, 1 slice............................................110-175

Fresh/frozen, cooked without salt, ½ cup ....1-170

Canned or frozen with sauce, ½ cup ...........0-460

Tomato juice, canned ¾ cup ......................820

Fresh, frozen, canned fruit, ½ cup ..............0-5

Milk 1 cup ................................................20

Yogurt, 8 ounce .......................................160

Natural cheeses, 1 ½ ounces .......................110-450

Processed cheeses, 1 ½ ounce ..........................600

Peanuts, unsalted 1/3 cup ..................................0-5

Peanuts, salted 1/3 cup .....................................120

Beans, cooked from dried, or frozen, ½ cup.........0-5

Beans, canned, ½ cup........................................400

Fresh meat, fish, poultry, 3 ounce ....................30-90

Tuna canned, water pack, no salt 3 ounce.........35-45

Tuna canned, water pack, 3 ounces ..............250-350

Ham, lean, roasted, 3 ounces ......................... 1,020

Texas Meatballs and Rice

1 lb. ground beef

14-1/2 oz. can diced tomatoes

1 egg, slightly beaten

1 large onion, chopped OR thinly sliced and separated into rings

1 1/2 t. chili powder

1 green pepper, chopped

3/4 t. salt 1/4 t. pepper

3/4 c. uncooked instant rice

Mix ground beef, egg, chili powder, salt, and pepper. Shape into 1 1/2-inch balls. Place in 2-quart microwave-safe casserole. Microwave at High until meatballs are set and lose pink color, 5-7 minutes, rearranging meatballs after 3 minutes; drain off fat. Stir together remaining ingredients; pour over meatballs and cover dish. Microwave at High until mixture is bubbly and onions are tender, 5-7 minutes, stirring after 3 minutes. Let stand until rice is tender, 2-3 minutes.

Yield: 4 servings Nutrients per serving: 334 calories, 29 grams protein, 27 grams carbohydrates, 12 grams fat, 88 milligrams cholesterol, 4 grams fiber, 722 milligrams sodium

Sweet and Sour Pork

1/4 c. brown sugar

1 lb. boneless pork cut in 1/2-inch cubes

2 T. cornstarch

1 can (5 oz.) sliced water chestnuts, drained

1/4 c. cider vinegar

1 green pepper, cut in 1/4-inch strips

2 T. low-sodium soy sauce

1/2 c. chopped onion

1 can (8 1/4 oz.) pineapple chunks, drained and juice reserved

Combine brown sugar and cornstarch in a 2-quart casserole. Stir in vinegar, soy sauce and reserved pineapple juice. Add pork and cover. Microwave at High 2 minutes. Reduce power to 50% (Medium). Microwave 10 to 15 minutes or until pork is no longer pink in center, stirring once or twice. Add water chestnuts, green pepper and onion. Cover. Microwave 4 to 6 minutes at High, until pepper is tender-crisp, stirring once during cooking. Mix in pineapple chunks. Serve over rice.

Yield: 4 servings Nutrients per serving: 320 calories, 28 grams protein, 32 grams carbohydrates, 9 grams fat, 65 milligrams cholesterol, 3 grams fiber, 330 milligrams sodium

Poached Fish

1 lb. fresh or frozen fish fillets 1 T. grated Parmesan cheese

1/2 c. skim milk black pepper, to taste

1/4 c. seasoned bread crumbs

Rinse fish fillets and pat dry. Spray microwave-safe baking dish lightly with nonstick spray; put fish in single layer in baking dish. Pour skim milk over fish fillets. Mix cheese and bread crumbs; sprinkle on top of fillets. Season with black pepper. Cover. Microwave at High 3 1/2 to 6 minutes, until fish flakes. Let stand 3 minutes covered before serving.

Yield: 4 servings Nutrients per serving: 146 calories, 24 grams protein, 6 grams carbohydrates, 2 grams fat, 44 milligrams cholesterol, 0 grams fiber, 244 milligrams sodium

German Potato Salad

6 slices bacon, chopped into pieces

3/4 t. salt

1/2 c. chopped green onion

6 medium potatoes, peeled and cut into 1/4-inch slices

1/4 c. white vinegar

1/4 c. water

2 T. sugar

Place bacon and green onion in 1-quart microwave-safe casserole; cover. Microwave at High until bacon is light brown, 5-7 minutes. Stir in vinegar, sugar, and salt; set aside. Place potato slices in water in 2-quart microwave-safe casserole; cover. Microwave at High 10-15 minutes until potatoes are fork-tender, stirring after 6 minutes; drain. Pour bacon-vinegar mixture over potato slices; toss to coat. Yield: 6 servings Nutrients per serving: 167 calories, 4 grams protein, 31 grams carbohydrates, 3 grams fat, 5 milligrams cholesterol, 3 grams fiber, 408 milligrams sodium

Italian Veggies

1 small head cauliflower

1 small red onion, sliced

2 med. carrots, sliced 1/4" thick

1 can (6 oz.) pitted ripe olives, drained

2 T. water 1 pint cherry tomatoes

1 c. low-calorie Italian dressing

1 green pepper, sliced

1 pint fresh mushrooms

Cut cauliflower into florets (need about 4 cups.) Combine with carrots and water in a 1 1/2-quart microwave-safe casserole. Cover with lid. Microwave at High for 4 – 4 1/2 minutes or until vegetables are tender-crisp, stirring once; drain. Add Italian dressing, mixing to coat vegetables; set aside to cool. Add mushrooms, onion slices, and olives to cooled veggies; toss lightly to coat. Cover and refrigerate at least 4 hours. Just before serving add tomatoes and green pepper. Transfer vegetables to serving plate with slotted spoon. Note: Other veggies like zucchini slices or broccoli pieces can also be used.

Yield: 12 servings Nutrients per serving: 65 calories, 3 grams protein, 10 grams carbohydrate, 1.5 grams fat, 0 milligrams cholesterol, 2.5 grams fiber, 437 milligrams sodium

Golden Broccoli Soup

2 c. broccoli florets

1 can condensed creamy potato soup

1/2 c. shredded carrots

1 soup can skim milk

1/2 c. chopped onion

1 c. shredded cheddar cheese

1/4 c. water 1/4 t. pepper

In 3-quart microwave-safe casserole, combine broccoli, carrot, onion, and water. Cover with lid; microwave at High 5 minutes or until vegetables are tender. In small bowl, stir soup until smooth. Stir in milk, cheese, and pepper; mix well. Stir into vegetables; cover and microwave at High 8 minutes or until hot and bubbling, stirring twice during cooking. Let stand, covered, 5 minutes before serving.

Yield: 4 1-cup servings Nutrients per serving: 236 calories, 13 grams protein, 20 grams carbohydrates, 12 grams fat, 37 milligrams cholesterol, 2.5 grams fiber, 830 milligrams sodium

French Onion Soup

2 medium onions, thinly sliced

1 t. Worcestershire sauce

1/4 c. margarine 1/4 t. sugar

2 - 10 1/2 oz. cans condensed beef broth

6 slices French bread toasted and cubed

2 c. water

1 1/2 c. shredded Swiss cheese

Combine onions and margarine in 2-quart microwave-safe casserole; cover with lid. Microwave at High 8-10 minutes until onions are tender, stirring once or twice. Stir in beef broth, water, Worcestershire sauce, and sugar; cover. Microwave at High for 10-12 minutes until steaming hot. Ladle soup into six individual microwave-safe bowls. Top each with one-sixth of toasted bread cubes and 1/4 cup cheese. Microwave at High, doing 3 bowls at a time for 1 – 1 1/2 minutes or until cheese starts to melt. Repeat with remaining bowls.

Yield: 6 servings Nutrients per serving: 304 calories, 14 grams protein, 25 grams carbohydrates, 17 grams fat, 25 milligrams cholesterol, 1.5 grams fiber, 437 milligrams sodium

Sweet Potato Pecan Bake

2 – 18 oz. cans sweet potatoes

1/4 t. cloves

3 T. margarine

1/2 t. salt

3 T. brown sugar

1/3 c. pecan halves

1 t. grated orange peel

1 T. margarine

2 eggs, beaten

1 T. orange juice

1 t. cinnamon

1/4 c. brown sugar

Beat or mash sweet potatoes until smooth; put in 2-quart microwave-safe casserole. Place 3 tablespoons margarine over potatoes; microwave at High until margarine is melted. Blend into potatoes along with 3 tablespoons brown sugar, orange peel, eggs, cinnamon, cloves, and salt. Spread mixture evenly in casserole; arrange pecan halves on top. Microwave the 1 tablespoon margarine in small uncovered dish until melted (about 30 seconds); stir in orange juice and 1/4 c. brown sugar. Pour over the pecans. Microwave casserole, uncovered, at High for 10-12 minutes or until heated through. Note: Fresh sweet potatoes can be substituted for canned. Wash 6 medium potatoes; prick with fork. Place in 3-quart casserole along with 1/4 c. water. Cover and microwave at High 16-18 minutes or until tender, rearranging once or twice. When cool enough to handle; peel and mash as directed above. (May need to add 1/4 - 1/3 cup orange juice to reach desired creamy consistency of canned sweet potatoes.)

Yield: 10 servings Nutrients per serving: 210 calories, 3 grams protein, 32 grams carbohydrates, 8 grams fat, 37 milligrams cholesterol, 2 grams fiber, 238 milligrams sodium

Impossible Pumpkin Pie

16 oz. can pumpkin

3/4 c. sugar

1 can fat-free evaporated milk

1/2 c. reduced-fat baking mix

2 T. margarine, softened

2 1/2 t. pumpkin pie spice

2 eggs 2 t. vanilla

Grease 10-inch microwave-safe pie plate. Beat all ingredients together until very well mixed; pour into pie plate. Place pie plate on inverted microwave-safe dinner plate; microwave at Medium-high (70% or roast) 22-28 minutes until knife inserted in center comes out clean, rotating pie plate every 5 minutes if no turntable. Let stand on flat, heatproof surface (not on wire rack) to cool.

Yield: 8 servings Nutrients per serving: 200 calories, 6 grams protein, 34 grams carbohydrates, 5 grams fat, 48 milligrams cholesterol, 2 grams fiber, 331 milligrams sodium

Easy Cherry Cobbler

1 can (21 oz.) cherry pie filling (or flavor of choice)

2 T. milk

2 T. cold margarine, chopped

1/4 c. chopped pecans

1/2 t. vanilla

1/2 c. reduced-fat baking mix

1 T. sugar

2 T. brown sugar

1/4 t. cinnamon

Spread pie filling in a shallow 1 or 2-quart baking dish; sprinkle with pecans. Place dish on inverted saucer. Microwave at High 4-5 minutes or until bubbly, stirring after half the time. Combine baking mix, brown sugar, milk, margarine, and vanilla; blend well. Drop dough onto pie filling to form 6 dumplings. Stir together sugar and cinnamon; sprinkle over dumplings. Microwave at High 3-5 minutes or until dumplings are almost dry, rotating dish 1/4 turn every 2 minutes if no turntable. Remove from oven and let stand directly on countertop 5 minutes to complete cooking.