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Karen Chapman Novakofski

Professor of Nutrition

Marilyn Csernus

Extension Educator, Nutrition and Wellness


December-January 2019

[Open as PDF]

In This Issue
  • Diabetes - the Medical Perspective
  • Diabetes and Food
  • Recipes to Try
  • Menu Suggestions

Managing Diabetes during a Disaster

Seasonal disasters like tornadoes, hurricanes, forest fires, and flooding are all too common. Disasters can mean you have to leave your home for a period of time. Being displaced from your home is never easy. Having diabetes places an extra burden in these situations.

Sometimes, there is little or no warning of an upcoming disaster. Making a plan can prevent sometimes life-threatening conditions. Wear a medical I.D. bracelet to identify that you have diabetes. Designate a meeting place for your family.

Evacuation, or a sudden change in your usual living situation, may not allow time to gather all your diabetes medications and supplies.

No matter the type or scale of disaster, it is wise to have a disaster preparedness plan. Gather important supplies in a kit. Place supplies and information in a waterproof container or bag.

Medical and health information:

  • Doctor's name and phone number
  • Type of diabetes
  • Other medical diagnoses, allergies, medical history
  • Pharmacy name, address, and phone number
  • List of all current medications and doses
  • Photo I.D.
  • Contact information for next of kin and/or emergency contacts
  • Copy of most recent A1C results
  • Make, model and serial number of insulin pump (if using pump)
  • Copy of health insurance card

Medication and Supplies:

  • At least a week's worth of all medications, including insulin and glucagon, if prescribed
  • Extra insulin pump and/or continuous glucose monitor supplies
  • Glucometer with extra testing strips, lancets
  • Sharp container or plastic bottle to dispose of lancets or needles
  • Food or beverages to treat hypoglycemia
  • Cooler and reusable cold packs
  • First aid supplies
  • Extra clothing
  • Flashlight and batteries
  • Cell phone and charger
  • Extra batteries

Diabetes and Food

It is important to be prepared with a supply of non-perishable food supplies since loss of electricity is common during many disasters. Remember to include items to treat low blood glucose. Water supplies can be affected and unsafe to drink.

Add these additional items to your diabetes kit:

  1. A two-day supply of non-perishable food:
    • Cheese and crackers
    • Foil-packed or canned tuna, chicken
    • Nut butters
    • High-fiber cereals
    • High fiber, high protein granola bars
    • Juice
    • Fruit cups
  2. Items to treat hypoglycemia:
    • Glucose tablets
    • Glucagon (if prescribed)
    • Juice
    • Hard candy
    • Regular soda
    • Honey
  3. Bottled water


Recipes to Try

Italian Turkey Casserole

Italian Turkey Casserole

10-1 cup servings


  • 1-pound ground turkey
  • 1 tablespoon minced garlic
  • 1 package frozen broccoli, cauliflower, and carrots mix
  • 1 can Italian tomato sauce
  • ¼ cup shredded Parmesan and Romano cheese
  • 2 cups dry macaroni


    1. Heat oven to 350 ° F.
    2. Brown ground turkey in a skillet.
    3. Rinse frozen vegetables under warm water to thaw.
    4. Cook macaroni according to package directions.
    5. Combine turkey, vegetables, macaroni, minced garlic, and tomato sauce in a 2-quart baking dish.
    6. Top with cheese.
    7. Cover and bake for 30 minutes.
Nutrition Facts per serving
Calories 200
Fat 6 grams
Protein 13 grams
Calories from fat 54
Carbohydrate 22 grams
Cholesterol 13 mg
Fiber  3 grams
Sodium 407 mg
This and other recipes available at http://urbanext.illinois.edu/diabetesrecipes/intro.cfm

Pecan Crusted Broccoli

Pecan Crusted Broccoli

6-1 cup servings


  • ¼ cup pecan chips
  • ½ teaspoon marjoram
  • 1 tablespoon olive oil
  • 1 pound frozen chopped
  • 1 tablespoon dry bread crumbs broccoli, cooked


  1. Sauté pecans in olive oil in small skillet for 2-3 minutes. Add breadcrumbs and marjoram, stirring frequently. Remove from heat when toasted. Add celery, onion.
  2. Toss cooked broccoli with topping mixture.
Nutrition Facts per serving
Calories 84
Fat 6 grams
Protein 3 grams
Calories from fat 54
Carbohydrate 4 grams
Cholesterol 0 mg
Fiber 2 gram
Sodium 26 mg
This and other recipes available at http://urbanext.illinois.edu/diabetesrecipes/intro.cfm

Sample Menu


Amount/ Portion

Hard cooked egg

1 egg

Whole wheat toast

1 slice


½ cup

Soft tub margarine

2 teaspoons

Chopped walnuts

1 tablespoon

Skim milk

1 cup

Fresh blueberries

¾ cup

513 Calories; 58 Grams Carbohydrates; 4 Carb Choices




Beef Barley Soup

1 serving

Grilled Cheese Sandwich

2 ounces 2% cheese

Whole wheat bread (for sandwich)

2 slices

Soft tub margarine (to toast sandwich)

1 teaspoon


1 small

653 Calories; 67 Grams Carbohydrates; 4.5 Carb Choices




Italian Turkey Casserole

1 serving

Pecan Crusted Broccoli

1 serving

Garden Salad

1 cup

Balsamic dressing

2 tablespoons

Pineapple Whipped Salad

1 serving

Skim milk

1 cup

559 Calories; 60 Grams Carbohydrates; 4 Carb Choices

Total: 1725 Calories; 185 Grams Carbohydrates; 12.5 Grams Carb Choices