A diagnosis of diabetes means lifestyle changes are in order, but where does one begin? Katherine Younker, director of Health Care Services and Patient Education at the Texas Diabetes Institute, says it's important to get information from reliable resources, such as websites for The American Diabetes Association, the Texas Diabetes Institute, the National Diabetes Education program or the Texas Diabetes Council. 'Those sites have tons of very basic info on how to eat and info about living with diabetes,' she says, adding that they also have materials that can be ordered and mailed for free. Younker says after diagnosis, 'The first thing they should do is look at any obvious changes they can make to make their blood glucose go down.' For instance, sugar drinks and sodas are loaded with carbohydrates and sugar, and there are plenty of zero carbohydrate alternatives, such as Crystal Lite or water. Not too many years ago, it was believed managing diabetes meant avoiding sugar. Now, experts say sugar, if handled correctly, can be part of a healthy diet, but controlling the disease takes more than dietary changes. 'Diabetes is really four facets of management: Eating, activity, medications, and self management or care. 'You can take as many meds as you want ..... what you're putting in your mouth is how those things are getting in there to begin with,' Younker says. Doreen Howarth has seen the difference diet and exercise make for someone living with diabetes. She cooks at the Milam Drugstore & Diner in San Antonio, and at home for her husband, John, who owns the restaurant and was diagnosed with Type 2 diabetes about five years ago. Howarth says her husband was in denial at first and gained weight because of all the medication he had to take. 'He couldn't regulate himself with all this stuff. ..... If he follows a strict diet and does what I tell him, he does really well,' she says, laughing. They've made changes to his diet at home and a few of those have made their way onto the diner's menu. 'We have changed a few things and we have added healthier foods and vegetarian meals as well,' she says. New items include meatless salads, fish tacos on Monday and Friday, a veggie sandwich and veggie burger made with a Portobello mushroom patty. Younker encourages diabetics to make conscious decisions before entering the restaurant. 'We encourage people to kind of plan what they're going to eat before they go and look at what other healthy alternatives there might be at the restaurant or wherever they're going,' she says. That can be more difficult for children living with diabetes, something Soonalyn Jacob knows all too well with her teenage son Raymond, who has Type 1 diabetes. 'Adults can make their decisions a little bit easier than kids with all the temptations,' says Jacob. 'As a consumer, you have to be hyper vigilant in requesting that information.' She says their family has found more restaurants that offer healthier options, such as whole-wheat pasta at Maggiano's. At home, she's learned to prepare meals around side dishes that contain complex carbohydrates, such as substituting half cauliflower, half potatoes for mashed potatoes. And she doesn't eliminate favorite foods from her son's diet, such as pizza. 'If you eat things in moderation, with 100 percent whole grain and veggies and light cheese on the top and a tomato sauce, it works,' she says. 'It's just having that complex carb is so important.' Another key is finding support. Jacob says her best resource has been other parents coping with juvenile diabetes. There is also information and forums online, such as Diabetes Daily (www.diabetesdaily.com), founded by Elizabeth Edelman and her husband, David, after she was diagnosed with Type 1 diabetes. 'It can be very isolating to be diagnosed with a chronic illness,' Elizabeth Edelman says. Sharing with others the information she learned and her own experiences helped filled that void. Based in Cleveland, Ohio, the forum has grown to 30,000 members and more than 2 million visitors. Members receive a free weekly newsletter with news, a recipe and the most popular discussions on the website. -- (E-mail: Jmcinnis@express-news.net) -- CHILE-ORANGE TILAPIA WITH BROWN RICE AND ASPARAGUS Ingredients 1 cup orange juice 1 cup low-sodium chicken or vegetable broth 1 tablespoon minced garlic 1 teaspoon red pepper flakes 4 (5-ounce) tilapia fillets 2 cups cooked brown rice 2 cups steamed asparagus Directions In a large skillet, heat orange juice, broth, garlic and red pepper flakes over medium-low heat until mixture reaches a simmer. Add fillets to the skillet, cover and simmer for 12-15 minutes. Remove fish fillets from skillet; serve with brown rice and asparagus. Makes 4 servings, each 300 calories (10.7 percent calories from fat), 3.5 g fat, 70 mg cholesterol, 105 mg sodium, 34 g carbohydrates, 4 g dietary fiber, 34 g protein. Source: Doreen Howarth SHRIMP WITH ARUGULA AND PROSCIUTTO Ingredients 10 ounces whole-wheat or low-carbohydrate spaghetti pasta 1/4 cup extra-virgin olive oil 1/4 cup chopped prosciutto 1 pound peeled, deveined shrimp 2 cloves garlic, minced 1/2 cup low-sodium chicken or vegetable broth 1 teaspoon cracked black pepper 3 cups baby arugula 1/4 cup grated Parmesan cheese 2 tablespoons truffle oil (optional) Directions Bring a large pot of water to a boil. Simmer pasta according to directions on the package; drain, set aside. Pour olive oil in a large skillet set over medium heat. Add prosciutto to heated skillet; cook for 2 minutes. Add shrimp and cook 3 minutes longer. Add garlic and cook for 2 minutes, stirring constantly. Add broth, pepper, cooked pasta and arugula. Remove from heat and stir in Parmesan. Drizzle with truffle oil, if using. Makes 6 servings, each 370 calories (31.8 percent calories from fat), 13 g fat, 125 mg cholesterol, 430 mg sodium, 38 g carbohydrates, 6 g dietary fiber, 27 g protein. Source: Doreen Howarth MINI STRAWBERRY CREAM PIES Ingredients 1 (8-ounce) container sugar-free whipped topping, thawed 1 (.30-ounce) box sugar-free strawberry Jell-O 2/3 cup chopped strawberries 6 mini graham cracker pie crusts Directions In a large bowl, combine whipped topping and Jell-O. Spoon about 2 tablespoons chopped strawberries into the bottom of each mini graham crust. Top with strawberry cream mixture. Makes 6 servings, each 260 calories (42.0 percent calories from fat), 10 g fat, 0 mg cholesterol, 470 mg sodium, 23 g carbohydrates, 0 g dietary fiber, 9 g protein. Source: Doreen Howarth DAN'S EXCELLENT WHOLE-WHEAT PASTA Ingredients 1 pound whole-wheat penne pasta (Dan Jacob recommends Central Market's Organics) 1/2 large onion, coarsely chopped 2 zucchini, coarsely chopped 1 red bell pepper, coarsely chopped 1 pound sweet or hot Italian Sausage 4 ounces feta cheese 2 ounces pitted Kalamata olives 3 ounces toasted pine nuts Salt, to taste Pepper, to taste Red pepper flakes, to taste Directions Boil pasta in lightly salted boiling water until al dente. Meanwhile, saut? onion, zucchini and red pepper (feel free to add any vegetables that you have on hand). Cook and drain the sausage. Mix vegetables and sausage with the hot pasta and add feta cheese, olives, pine nuts and season to taste with salt, pepper and red pepper flakes. Makes 8 servings, each 450 calories (36.3 percent calories from fat), 18 g fat, 30 mg cholesterol, 640 mg sodium, 51 g carbohydrates, 7 g dietary fiber, 21 g protein. Source: Dan Jacob 