A special thank you to Meijer for hosting this shopping tour! Shopping with a Focus on Diabetes
General Guidelines:

The foods we choose can affect our health. Eating a healthy diet
can:
 Help you control your blood sugars and blood lipids
 Help you maintain a healthy weight or lose weight if you are
overweight
 Allow you to take less medication or avoid taking medication for
your diabetes
 Prevent complications from high blood sugars like nerve
problems, kidney problems, and vision problems
 Prevent other complications like heart disease and circulatory
problems

Make a shopping list and stick with it! For quick menu planning
assistance visit websites such as www.diabetescare.net and
www.meijermealbox.com/healthy-living. The Meijer site also
suggests weekly dinner menus that are easy, healthy and based on
weekly sale items at Meijer.

Recipe ideas. Take advantage of the recipe kiosk located in the
produce department.

Choose variety. When shopping, make sure to add things to your
cart from the different food groups: fruits and vegetables, whole
grains, lean meats and beans, and low-fat dairy products.

Use NuVal and Read labels. Compare the calorie, fat and nutrition
content between brands and varieties of your favorite foods.
Carbohydrate Counting
 Carbohydrate counting, or "carb counting," is a meal planning
technique for managing your blood glucose levels.
 Foods that contain carbohydrate raise blood glucose. By keeping
track of how many carbohydrates you eat and setting a limit for your
maximum amount to eat, you can help to keep your blood glucose
levels in your target range.
 Finding the right amount of carbohydrate depends on many things
including how active you are and what, if any, medicines you take.
How Much Carbohydrate?
Your dietitian will give you a more specific calorie and carbohydrate amount
that is best for you, but these are general guidelines that you may find
helpful:
 Carbohydrate intake should not fall below 130 grams per day.
 In general, women should consume 45 to 60 grams of carbohydrates
per meal plus 1 to 2 snacks of 15 to 30 carbohydrates.
 In general, men should consume 60 to 75 grams of carbohydrates
per meal plus 1 to 2 snacks of 15 to 30 carbohydrates.
Using Food Labels
Carbohydrate counting is easier when food labels are available. You can
look at how much carbohydrate is in the foods you want to eat and decide
how much of the food you can eat. The two most important lines with
carbohydrate counting are the serving size and the total carbohydrate
amount.
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
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Look at the serving size. All the information on the label is about this
serving of food. If you will be eating a larger serving, then you will
need to double or triple the information on the label.
Look at the grams of total carbohydrate.
o Total carbohydrate on the label includes sugar (natural and
added sugar), starch, and fiber.
o Know the amount of carb you can eat, figure out the portion
size to match.
NOTE: You’ll find that sugar-free product varieties often have the
same amount of carbohydrates as traditional products.
Provided By: Janine Faber, MEd, RD, LD Meijer Dietitian and Healthy Living Advisor and Julie Shapero, MEd, RD, LD, Northern Kentucky Health Department Page 2 General Label Info
General Guide to Calories:
40 calories is low
100 calories is moderate
400 calories or more is high
Quick Guide to Percent
Daily Values
5% or less is low
20% or more is high
Provided By: Janine Faber, MEd, RD, LD Meijer Dietitian and Healthy Living Advisor and Julie Shapero, MEd, RD, LD, Northern Kentucky Health Department Page 3 Create Your Plate (American Diabetes Association)
Five Easy Steps to Create Your Plate
Using your dinner plate, put a line down the middle of the plate.
1. Then on one side, cut it again so you will have 3 sections on your
plate.
2. Fill the largest section with non-starchy vegetables such as:
1. spinach, carrots, lettuce, greens, cabbage, bok choy
2. green beans, broccoli, cauliflower, tomatoes,
3. vegetable juice, salsa, onion, cucumber, beets, okra,
4. mushrooms, peppers, turnip
3. Now in one of the small sections, put starchy foods such as:
1. whole grain breads, such as whole wheat or rye
2. whole grain, high-fiber cereal
3. cooked cereal such as oatmeal, grits, hominy, or cream of
wheat
4. rice, pasta, dal, tortillas
5. cooked beans and peas, such as pinto beans or black-eyed
peas
6. potatoes, green peas, corn, lima beans, sweet potatoes, winter
squash
7. low-fat crackers and snack chips, pretzels, and fat-free popcorn
4. And then on the other small section, put your meat or meat
substitutes such as:
1. chicken or turkey without the skin; fish such as tuna, salmon,
cod, or catfish; other seafood such as shrimp, clams, oysters,
crab, or mussels
2. lean cuts of beef and pork such as sirloin or pork loin
3. tofu, eggs, low-fat cheese
5. Add an 8 oz glass of non-fat or low-fat milk. (or 6 oz. container of light
yogurt or a small roll if you don’t drink milk)
1. And a piece of fruit or a 1/2 cup fruit salad and you have your
meal planned. Examples are fresh, frozen, or canned in juice or
frozen in light syrup or fresh fruit.
Provided By: Janine Faber, MEd, RD, LD Meijer Dietitian and Healthy Living Advisor and Julie Shapero, MEd, RD, LD, Northern Kentucky Health Department Page 4 Aisle-by-Aisle Guide:
Produce Department
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o
o
o
o
Buy several different colors of fruits and
vegetables to get the advantage of all
the nutrients and antioxidants they
contain. (Red, Green, Yellow/Orange, Blue, White)
Good sources of vitamins, minerals and fiber
Seasonal items are usually less expensive and more
flavorful
Wash all items under cold running water being sure to
remove any visible dirt
Choose items that are already pre-washed and cut up if
time is an issue for you when preparing meals and
snacks
Provided By: Janine Faber, MEd, RD, LD Meijer Dietitian and Healthy Living Advisor and Julie Shapero, MEd, RD, LD, Northern Kentucky Health Department Page 5 Grains and Breads – Half of your grain servings should be
whole grains
o
Read labels to find whole-grain breads. The first
ingredient listed should be a whole grain, such as:

100% whole-wheat flour

o
o
o
o

Whole oats or oatmeal

Cracked wheat


o
Brown rice

Look for items
that contain at
least 2.5 grams
of dietary fiber
per serving.
Whole-grain corn
Barley
Bulgur
Bread: choose bread that has no more than 3 grams of
fat per serving, less than 1 gram of saturated fat per
serving and at least 2.5 grams of fiber.
Choose 100% whole wheat breads, whole-wheat pita
bread, whole-wheat pasta, and whole-grain snack
crackers.
In the rice aisle, look for whole-grain brown rice.
Flavored and instant prepackaged cereal, rice, and
pasta mixes tend to be higher in sugar, fat and sodium.
Look for whole-grain mixes like bulgur wheat, quinoa,
and flavored brown rice dishes.
Stock up on whole grain cereals and oatmeal.
Provided By: Janine Faber, MEd, RD, LD Meijer Dietitian and Healthy Living Advisor and Julie Shapero, MEd, RD, LD, Northern Kentucky Health Department Page 6 Meats
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
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Good source of protein, iron & zinc
Also contains cholesterol and saturated fat
Limit breaded and fried options
white meat cuts like the breast are lower in calories and fat
 Buy skinless cuts, or remove the skin yourself
before cooking or eating.

o
o
o
Try turkey cutlets, boneless skinless chicken
breasts, and lean ground turkey breast made from
100% turkey breast.
Pork:

For lean cuts, look for the words, loin or leg.

Try sliced pork loin or lean ground pork.
Beef:

Beef cuts are now labeled with the percent of fat
they contain — choose cuts that are 90-95% lean.

For lean cuts, choose “loin” or “round” – eye of
round, top round, round tip, top sirloin, top loin,
tenderloin.

Cured and processed meats may be higher in
sodium.
Seafood: High in protein and low in saturated fat. 
Fish: Good source of Omega-3’s include tuna,
mackerel, salmon, halibut, and cod.

Shellfish: Shellfish is also good in moderation as
they are higher in cholesterol, but they are low in
fat. Try crab or grilled shrimp on top of a salad.
Provided By: Janine Faber, MEd, RD, LD Meijer Dietitian and Healthy Living Advisor and Julie Shapero, MEd, RD, LD, Northern Kentucky Health Department Page 7 Snack aisle
Most importantly, check serving size, calories and carbohydrates.
o
o
o
o
If you decide to choose a low-fat or reduced-fat chip,
read and compare labels. Often fat-free or reduced-fat
chips have the same number of calories as regular
chips, so make sure you keep portions small and don't
eat directly out of the bag. Take
Snack Tips:
your portion, and put the bag
away.
Choose snacks that:
Don't pass up the rice cakes and
popcorn cakes. Caramel rice
cakes are delicious, crunchy,
and sweet. Look for other flavors
to satisfy a crunch-craving
without all the fat and calories of
regular potato chips. Try soy
crisps!
 do not contain more
than 3 grams of fat
per serving
 do not contain more
than 1 gram of
saturated fat per
serving
Reduced-fat microwave popcorn is a great snack.
There are also single-serving microwave popcorn bags,
which can help with portion control.
Chocolate craving? A moderate portion of dark
chocolate can actually be heart healthy.
Provided By: Janine Faber, MEd, RD, LD Meijer Dietitian and Healthy Living Advisor and Julie Shapero, MEd, RD, LD, Northern Kentucky Health Department Page 8 Canned Foods
o
o
o
o
Soups: Keep an assortment of soups
stocked in your pantry.

Choose lower fat, lower sodium
varieties.

Add cooked whole wheat pasta and frozen
veggies to give more of a nutritious boost.
Canned Fruits: Choose canned fruits packed in juice
or water instead of heavy syrup.
Canned Vegetables: Look for salt-free varieties.
Canned Beans: Beans are a great protein source and
they are full of fiber. Choose low sodium options or
rinse the beans under water before you use them to
reduce the sodium content. Add beans to soups, tacos,
casseroles or salads. One ½ cup of dried beans such
as black and pinto beans contains approximately 15
grams of carbohydrates.
Provided By: Janine Faber, MEd, RD, LD Meijer Dietitian and Healthy Living Advisor and Julie Shapero, MEd, RD, LD, Northern Kentucky Health Department Page 9 Dairy Department – choose low-fat or fat-free dairy products
Excellent sources of calcium and protein.
o
o
o
o
Yogurt: Compare nutrition labels and
NuVal scores. Greek yogurt contains
more protein. Watch for added
sugars. Yogurt contains
carbohydrates.
Cheese: Choose reduced-fat and fatfree cheeses. Choose cheeses with
more flavor so you can use less (ex.
sharp Cheddar, parmesan, aged
swiss). Typically, cheese does not
contain carbohydrates.
Cheese Guide
Low-fat Cheese:
3 grams of fat or
less per ounce
Moderate Fat
Cheese: 4-7 grams
of fat per ounce
High Fat Cheese:
8 or more grams of
fat per ounce
Milk: Switch to 1% or fat-free milk to
help reduce your fat intake. If you don't like fat-free, try
switching gradually. Start with 2% milk and then
gradually work your way to fat-free. Milk contains
carbohydrates.
Eggs: Eggs are a great source of protein, iron, vitamin
A. Egg whites contain protein while the yolk contains
the fat and cholesterol. Both contain nutrients. Or you
can choose cholesterol-free egg substitutes, as well.
o
Margarine: Look for margarine that has
zero (0) trans fats. Tub margarines do
not contain trans fats. Some
margarines have plant sterols added to
help lower cholesterol.
Provided By: Janine Faber, MEd, RD, LD Meijer Dietitian and Healthy Living Advisor and Julie Shapero, MEd, RD, LD, Northern Kentucky Health Department Page 10 Don’t forget your store’s pharmacy department. They have a
variety of diabetes products and pharmacists to help you. Some
examples:
 Immediate release metformin and atorvastatin (These
are available free at Meijer Pharmacies.)
 Diabetes testing section including availability of A1C
testing, diabetes foot care
 Oral Nutritional supplements such as Glucerna
 Immunizations available, including flu and Hepatitis B
which are recommended for anyone with diabetes.
Shingle immunizations are also available.
 Diabetes Care Pharmacists available at many stores
including all Meijer store locations.
Source: Carbohydrate counting information adapted from the American Diabetes
Association at http://www.diabetes.org/food-and-fitness/food/planning-meals/carbcounting/
Provided By: Janine Faber, MEd, RD, LD Meijer Dietitian and Healthy Living Advisor and Julie Shapero, MEd, RD, LD, Northern Kentucky Health Department Page 11