GUIDE TO HEALTHY SHOPPING WITH DIABETES FOR MORE INFORMATION, VISIT CDIABETES.COM: THE COSTCO DIABETES WEBSITE

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1 GUIDE TO HEALTHY SHOPPING WITH DIABETES

2 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.

3 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 calories, and meals to 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 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.

4 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

5 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

6 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

7 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.

8 DIABETES-FRIENDLY PRODUCTS AT COSTCO: SUPPLEMENTS

9 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

10 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.

11 DIABETES-FRIENDLY PRODUCTS AT COSTCO: SUPPLEMENTS Great prices on Weider Red Yeast Rice Helps lower cholesterol

12 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.

13 DIABETES-FRIENDLY PRODUCTS AT COSTCO: EVERYDAY PRODUCTS Great prices on Weider Red Yeast Rice Helps lower cholesterol

14 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.

15 DIABETES-FRIENDLY PRODUCTS AT COSTCO: DIABETES CARE PRODUCTS Great prices on Weider Red Yeast Rice Helps lower cholesterol