FOR MORE INFORMATION VISIT CDIABETES.COM THE COSTCO DIABETES WEBSITE

FOR MORE INFORMATION, VISIT CDIABETES.COM: 

THE COSTCO DIABETES WEBSITE

Please note: Product 

selection may vary between 

Costco Wholesale locations 

DIVIDE YOUR CART. 

MAKE HEALTHIER FOOD CHOICES. 

• Apply MyPlate principles to your cart. 

• Imagine a line that divides your cart into sections for vegetables, fruits, 

whole grains, lean proteins, and low-fat dairy products. 

• As you fill your cart, choose foods that fall into each category. 



FILL YOUR CART WITH BLOOD GLUCOSE FRIENDLY OPTIONS AT COSTCO. 

Read the Nutrition Facts on the food label. 

Serving Size 

Calories 

Saturated 

and Trans Fats 

Fiber 

Sugar 

Keep track of how many grams of carbs you are eating. 

Keep snacks to 50-200 calories, and meals to 300-600 

calories. 

Select foods with zero grams of trans fats and as few grams of 

saturated fat as possible. 

Choose foods with at least three grams of fiber, and eat a total of 

25-35 grams of fiber a day. 

Select foods with as little added sugar as possible. Try to eat 

foods with 10 grams of sugar or less per serving. 

And remember, proteins make you feel full and satisfied and they have little or 

no carbohydrates. 



Costco has a large selection of fruits and vegetables, 

so buy enough for all of your meals and snacks. 

• When you eat, fill half of your plate with fruit or vegetables. 

• Eating fruits and vegetables makes you feel full for very few calories. 

• The antioxidants in fruits and vegetables help to cool inflammation and 

reduce body fat. 

Costco Kirkland 

Signature 

OPTIFIBER 

Quckly dissolves 

in hot or cold 

beverages & soft 

food 



Experts recommend eating 5-9 servings of fruits and 

vegetables each day. This is what one serving of fruit and 

vegetables really means. 

Food 

Raw Vegetables or Salad Greens 

1 Serving Equals: 

1 cup 

Cooked Vegetables 

Raw Fruit 

Fruit Juice 

½ cup 

1 medium-‐sized fruit or ½ cup 

½ cup 



Key Points: 

• Fresh produce in season tastes better and costs less 

• Fresh is best, but frozen or canned is a great substitute when fresh 

is not available 

• Look for low-sodium canned products 

• Look for frozen products without sauce or seasoning 



DIABETES-FRIENDLY PRODUCTS 

AT COSTCO 

• Costco Pharmacy has a variety of vitamins, minerals, and other 

supplements that can help you stay well nourished and healthy. 

• Be sure to speak with your doctor or primary care provider prior to taking 

any supplements other than a daily multivitamin. 

• Supplements and vitamins can help support your healthy lifestyle while 

helping you control your diabetes. 

• Products include supplements for healthy joints, low-sugar nutrition drinks 

for healthy, diabetes-friendly snacks or meals on the go, and treatments to 

help you stop smoking so you can lower your risk of diabetes-related 

health problems such as nerve damage and high blood pressure. 




AT COSTCO: SUPPLEMENTS

Nutrient 

Vitamin C 

Vitamin D 

Magnesium 

Multivitamins 

Fish oil 

Fiber 

Lactase 

Probiotics 

Benefit 

Important for your heart, skin, and blood glucose level 

Keeps your bones and teeth strong and your immune system 

healthy so you’re less likely to develop infections 

The amount you need can increase if your diabetes isn’t well 

controlled 

To stay healthy 

To reduce inflammation and lower triglycerides. 

Can also cause your blood to become thinner, so check with your 

healthcare provider to make sure it doesn’t interfere with other 

medicines that have the same effect 

Slows down the absorption of glucose into your bloodstream 

Can help you digest dairy 

Are healthy bacteria that live in your digestive tract. 

Taking probiotic supplements can help restore the proper 

balance 



Cinnamon 

Both whole and extracted cinnamon have been shown to lower blood glucose levels. 

• Cinnamon can help reduce unhealthy LDL cholesterol levels and blood pressure, both of 

which can increase your risk of heart disease. 

• Cinnamon contains water soluble and fat soluble compounds. We can easily process 

water soluble compounds, but fat soluble compounds are harder to digest. 

• Look for cinnamon concentrate without the fat soluble compounds. 

• Read labels and look for “water extracted.” Water extracted cinnamon can maximize 

health benefits, and it’s more concentrated so you take fewer capsules. 

• Water-extracted cinnamon is backed by six human clinical studies which found that water 

extracted cinnamon lowered fasting blood glucose an average of 10%. 

If you are considering taking cinnamon, make sure to discuss this with your diabetes 

educator or healthcare provider. If you use cinnamon with other medicines or supplements 

that also lower glucose levels, you might increase your risk of hypoglycemia. Your 

healthcare provider can work with you to incorporate cinnamon into your diabetes treatment 

plan in a way that works best for you. 




AT COSTCO: SUPPLEMENTS 

Great prices on 

Weider® Red 

Yeast Rice Plus 

@Costco! Helps 

lower 

cholesterol

If you are having a hard Cme keeping a healthy lifestyle, 

meal replacements might help you get back on track. 

Here are some ways you can add meal replacements to your day. 

Keep a meal 

replacement on hand 

to prevent overeating 

Keep a protein bar in 

your bag 

Try a protein-based 

shake or fruit drink for 

a quick and refreshing 

breakfast 

Having a filling meal replacement when you are invited on a last minute 

outing with friends, or when you are craving sweets, can help you avoid 

giving in to temptation. 

Whether you’re running late, stuck in traffic, or have errands to run and 

not enough time, a protein bar is a great way to keep your blood glucose 

balanced. Glucerna makes chocolate chip and peanut chocolate chip 

meal replacement bars, as well as 80-calorie snack bars in oatmeal 

raisin, chocolate caramel, and chocolate peanut flavors. The best part? 

They only have about 11 carbohydrates per serving.. 

Meal replacement shakes and drinks are great breakfast options for 

those who usually skip breakfast. Glucerna meal replacement shakes are 

for people with diabetes, and come in delicious flavors like vanilla, 

chocolate, strawberry, and butter pecan. Glucerna shakes are 8 ounces 

each, and have 190 calories, 23 grams of carbs, 3 grams of fiber, and 10 

grams of protein. Glucerna also makes Hunger Smart brand shakes in 

vanilla and chocolate, which are higher in protein and only 140 calories. 




AT COSTCO: EVERYDAY PRODUCTS 


Weider® Red 



lower 

cholesterol

Between healthy food, exercise programs, prescription medicine and testing 

supplies, the costs of diabetes care can really add up. That’s why the Costco 

Member Prescription Program (CMPP) is so valuable for people with diabetes. 

CMPP allows Costco members who have no prescription drug insurance, or whose 

insurance does not cover all of their prescription medicines, to save money at the 

pharmacy. This program is not insurance, but a value added benefit of Costco 

membership. 

Here is some sample pricing on Costco’s popular 50 Count blood glucose test strips: 

BAYER BREEZE 2 — Regular: $62.27 | CMPP: $40.63 

BAYER CONTOUR — Regular: $62.27 | CMPP: $38.08 

BAYER CONTOUR NEXT — Regular: $41.34 | CMPP: $33.73 

With Costco’s proven commitment to member service, value, quality and 

product confidence, you can be assured that you’ll be getting the best 

supplies at the best prices. 




AT COSTCO: DIABETES CARE PRODUCTS 


Weider® Red 



lower 

cholesterol

CHOOSING MEAT AT COSTCO 

• Processed meats, such 

as bacon, hot dogs, 

bologna and other cold 

cuts, contain more 

sodium and fat than 

fresh meats. 

• Processed meats also 

contain preservatives, 

such as nitrites. 

• So, eat less processed 

meat and look for fresh 

options when available. 



MEAT FACTS 

• Meat is a good source of high-quality protein. 

• Red meats (beef, lamb, pork) contain iron, vitamin B12 and zinc. 

• Lean cuts of meat are best.The leanest cuts of meat include: round, 

sirloin, tenderloin, and chuck. 

• Trim visible fat from meat before cooking. 



CHOOSE LEAN PROTEINS 

Whether you eat red meat, pork, poultry, fish or seafood, choose lean 

proteins for weight loss and weight maintenance. 

Protein helps you: 

• Build (and keep) lean muscle tissue 

• Increase the number of calories you burn every day 

• Boost your metabolism 

• Promote weight loss 

• Fight off hunger 



POULTRY & FISH AT COSTCO 



POULTRY CHOICES 

• Ground poultry (turkey or chicken) is a perfect substitute for ground beef in 

your recipes. 

• Purchase lean ground poultry made from the white meat breast portion. 

• If not labeled lean, ground turkey can have fat and skin added, which 

increases the fat content. 



BUDGET-FRIENDLY 

FISH PRODUCTS AT COSTCO 

• Tuna in pouches or cans makes an easy, portable lunch. 

• Canned salmon is rich in omega 3 fatty acids, calcium, Vitamin D 

and magnesium. 

• Omega-3s help reduce stress hormones and reduce belly fat. 



For a healthy, low cost alternative to meat, 

consider Tofu: 

• Low in fat 

• High in protein and calcium 

• Can be grilled, baked or diced as an add-in to soups and 

salads 



SHOPPING FOR MILK AT COSTCO 

For most people, low-fat milk, such as 1% or nonfat 

skim, is the best choice. 

✓ Children under the age of 2 should drink 

whole milk. 

If you are lactose intolerant try a lactose-free milk 

or dairy-free milk option, such as soy or almond 

milk. 



YOGURT 



• Yogurt can be eaten as a healthy part of breakfast, snacks, or 

even dessert. 

✓ Yogurt is a great source of calcium, probiotics and protein. 

• Be sure to choose yogurts low in sugar 

✓ Many types of yogurt, such as the fruit at the bottom or 

packaged with add-ins like chocolate candies, can contain a 

lot of added sugar. 

• Add your own flavors to plain yogurt for the healthiest choice 

✓ Add a tablespoon or two of protein-rich granola, chia seeds, 

or berries for a naturally crunchy and sweet flavor. 



GREEK YOGURT IS A GREAT CHOICE. 

• Plain Greek yogurt has only 110 calories per serving, and only a 

fraction of the carbohydrates and sugar in other types of yogurt. 

• Try adding cut fresh fruit or a tablespoon of nuts, seeds or granola 

to plain yogurt for added protein, fiber and flavor. 

• Greek yogurt has more than twice the amount of protein of 

regular yogurt. 





SHOPPING FOR EGGS AT COSTCO 

• Eggs have around 60 calories and 6 grams of protein for a large egg, and 

they are packed full of vitamins and minerals. 

• Eggs can be used for delicious and healthy breakfast omelets, in baking, or 

boiled for a portable, protein-rich snack. 

• Fresh is best, but egg substitutes can be used to provide a quick, lower 

calorie, and lower fat replacement for fresh eggs.

SHOPPING FOR CHEESE AT COSTCO 



CHEESE 

Do you avoid cheese because of the fat and calories? 

• Cheese can be a great source of calcium, protein and Vitamin D, and can 

be eaten alone or as a flavorful addition to soups, salads, or other recipes. 

• Get the right kind of cheese for your healthy lifestyle, and eat the right size 

portions. 

• Dairy in your diet help you burn more calories. 

• Dairy keeps you feeling full for longer. 

• Eating dairy can help you flatten your belly faster than just cutting calories 

alone. 



CHEESE 

Light cheeses are lower calorie and have less fat. 

✓ Cream cheese, however, may be lower in calories or fat than 

other cheeses, but it also has very little protein. 

Serving size is what matters. 

✓ The Pepper Jack 100 Calorie Pack is great because each packet 

is portion-controlled. 

✓ You can also save money and pre-package your own 100 calorie 

cheese packs. 



SHOPPING FOR BUTTER AT COSTCO 



• The type of butter product you buy could mean the difference of 

350-700 calories a week, based on using just one tablespoon a 

day. 

• Natural is best, but margarine products provide buttery flavor 

and texture with fewer calories and less fat. 



SHOPPING FOR BREAD AT COSTCO 



BREAD TIPS 

• Make sure the first ingredient is whole wheat flour. 

• Wheat flour, unbleached, multigrain, enriched, or “stone-ground” 

wheat flours are sneaky ways of saying refined white flour, which 

you want to avoid. 

• Check for high fiber content. 

• Most refined, white flour-based breads will contain almost no 

fiber, while a true whole grain bread will contain at least 3 grams 

of fiber per slice. 

• Calories matter. 

• Diet or light breads have about 45 calories per slice, while most 

others have about 100 calories per slice. 



NUTS & SEEDS 

Looking for a great snack? Include a small amount of nuts every day. 

• Dry roasted or unsalted types are best. 

✓ Nuts contain healthy mono-unsaturated fats, vitamins and minerals. 

✓ Mono-unsaturated fats fight inflammation and help decrease belly fat. 

• Watch your portions. 

✓ One ounce, or two tablespoons, of nuts contains about 180 to 200 

calories. 

✓ Walnuts, Chia Seeds and Flax seeds are a good source of Omega-3 

fatty acids. 



BEANS & LENTILS 

Add more beans or lentils to your 

daily meals. 

• Beans and Lentils contain no 

cholesterol and are naturally low 

in fat. 

• Can be eaten alone, or in soups, 

salads, as part of tacos or wraps, 

or as a base for dips. 

• High in protein, fiber, vitamins and 

minerals. 



BAKED CHIPS ARE BEST 

• Baked snack chips are lower 

in fat, but portion size is still 

important. 

• So be careful of how much 

you eat. 



POPCORN IS HEALTHY! 

• All popcorn has fiber, but it is 

important to look for brands that 

have lower fat and sodium 

content. 

• Look for brands with no trans 

fats and with a blend of poly 

and mono-unsaturated fat that 

will support heart health. 



THE CEREAL AISLE 



HEALTHY CHOICES: CEREAL 

Choose cereals with a fiber content of 4 grams or 

more. 

• Fiber helps reduce cholesterol levels and keeps 

blood sugar steady. 

• One serving of All Bran has about 51% of the daily 

recommended serving of fiber, with about 13 g of 

fiber per 1/3 cup serving. 

• All-Bran gets most of its fiber from wheat bran. 

• Mini-Wheats, or shredded wheat, provides 20 % of the daily 

recommended serving of fiber, with 6 g of fiber per 24 mini 

biscuits. 

• Mini-Wheats gets its fiber from 100% whole wheat. 



HEALTHY CHOICES: OATMEAL 

• Oats are a great source of soluble 

fiber, vitamins & minerals. 

• Oat products all contain similar 

nutrition, but differ in texture and 

cooking time. 

• Instant oats are finely chopped and 

just need hot water to prepare. 

• Rolled oats take 5 minutes to cook. 

• Steel-cut oats have the least 

amount of processing and require a 

longer cooking time. 



WHOLE GRAINS 

Promote belly fat loss by helping to control your appetite. 

Whole grain foods get digested slower than refined versions so 

they keep you feeling full for longer. 

Insulin response is limited and you have fewer cravings. 



BROWN RICE IS THE HEALTHIEST CHOICE 

• Whole grain brown rice has 

more vitamins and minerals 

than white rice. 

• Brown rice has four times 

the amount of fiber as 

white. 

• The extra fiber helps you 

stay full longer. 

• Adding whole grains or 

brown rice to your daily 

meal plan is a budgetfriendly 

way to get more 

fiber, essential vitamins and 

minerals. 



OTHER WHOLE GRAINS 

• Barley, quinoa and buckwheat are nutrient-dense foods rich in 

essential vitamins and minerals. 

• These grains are a low-fat source of complex carbohydrates, fiber, 

and protein. 

• They can be used like other side dish grains, or even as breakfast 

cereal. 



SEASONINGS 

Adding certain seasonings to your foods can help improve your blood 

glucose control. 

Seasonings may help to raise metabolism and lower blood pressure. 

• Cinnamon helps reduce insulin resistance. 

• Turmeric contains the compound curcumin, which improves blood 

glucose levels by preventing insulin resistance. 

• Cloves reduce blood glucose when eaten regularly for 30 days. 

• The capsaicin in cayenne pepper boosts metabolism, lowers blood 

pressure, and promotes better blood glucose control. 



BEVERAGES 

• Vitamin water is fortified with vitamins and other nutrients, but may still be 

adding calories to your diet. Check the labels carefully. 

• Diet soda and sugar free drink mixes offer calorie-free options that are 

made with artificial sweeteners. 

• Drink mixes and juice drinks are usually sweetened with sugar. 



Please note: Product 

selection may vary between 

Costco Wholesale locations 

BEVERAGES 

• Plain water is best 

• Milk and 100% juice are most nutritious. 

• Too much juice adds extra calories and sugar. 

• Caffeine: coffee and tea in moderation are OK. 

• Flavored seltzer or sparkling water with lemon or 

lime is a refreshing and naturally low fat and low 

calorie option.

FOR MORE INFORMATION VISIT CDIABETES.COM THE COSTCO DIABETES WEBSITE

You also want an ePaper? Increase the reach of your titles

Delete template?

Save as template?