Living with Type 2 Diabetes?

Living with

Type 2

Diabetes?

We can help!

Helping you live a healthier, better life

Contents

What is Type 2 Diabetes?...........................................3

Lifestyle Changes........................................................4

Building a Meal for Type 2 Diabetes...........................6

Meal Inspiration..........................................................8

Frequently Asked Questions.....................................14

How Wegmans Helps................................................16

What is Type 2 Diabetes?

Type 2 diabetes is a disorder where your body

is unable to use insulin properly. This can

cause elevated blood sugar and other health

complications.

34.2 million Americans—10.5 percent of the U.S.

population—have diabetes. Of those Americans,

1 out of every 4 doesn’t know they have diabetes.

There are two main types of diabetes—Type 1 and

Type 2. Type 2 diabetes is the most common type

of diabetes. Diabetes is serious and requires close

monitoring and maintenance. Although there is

no cure, you can still have a healthy and happy life

living with diabetes—and you play a vital role in

managing your disease.

A healthy lifestyle is a key in managing your

diabetes. Lifestyle changes can be very difficult

to make at first, but with support and a desire to

make them, they can become a new way of life for

you. Advice on managing your diabetes can come

from many different directions; our goal is to offer

support and help you decide what is right for you.

We are not here to substitute for your physician, but

we’d like to be another part of your diabetes team.

The rest is up to you!

Grilled Chicken

with Broccoli Florets

& Sweet Potatoes

Wegmans Pharmacy and Nutrition teams have based this booklet on the American

Diabetes Association (ADA) Standards of Diabetes Care 2019 and American

Association of Clinical Endocrinologists (AACE)/American College of Endocrinology

(ACE) Comprehensive Type 2 Diabetes Management Algorithm 2019.

Five lifestyle changes

that make a big difference

While there are many lifestyle habits that can aid in

managing diabetes, focusing on these five basics is a

great place to start.

1. Eat a healthy diet

There is no set diet for people with diabetes, but

there are some tips that may help you on the path

to healthy food choices. See the “Building a Meal

for Type 2 Diabetes” section on page 6.

2. Get moving!

Exercise, or physical activity, is one of the most

important ways to lower your blood sugar and

manage diabetes. Physical activity affects your

body in many ways; it not only lowers your blood

glucose and helps you lose weight, but also can

lower blood pressure, cholesterol, and the risk for

heart disease and stroke. Exercise can give you

more energy, lift your mood, and even help relieve

stress. It can include walking, swimming, hiking,

playing sports, doing yoga, gardening and even

housework to get you moving. Find what you enjoy

doing the most and go for it!

Although any physical activity is healthful, be

sure to check with your doctor to see what

kind of physical activity is best for you (and any

restrictions you may have). Gradually increase

your active minutes each day with activities such

as brisk walking and strength training to reach a

recommended 150 minutes of moderate intensity

physical activity per week. Start any new activity

slowly and increase intensity gradually.

3. Maintain a healthy weight

Maintaining a healthy weight not only lowers

blood sugar, but also lowers blood pressure

and cholesterol just as exercise does. If you are

overweight, exercise along with eating a healthy diet

are the keys to losing weight. It is important to have

ongoing support when trying to stay at a healthy

weight. If you are having trouble losing weight or

staying at a healthy weight, talk with your doctor or

a registered dietitian for more support.

4. Limit alcohol intake

For people with diabetes, there are risks

associated with drinking alcohol. Alcohol can lower

blood sugar which can cause hypoglycemia. It can

also interact with some medications, including

diabetes medications. If you drink alcohol, discuss

with your healthcare team how and when it may

be consumed to minimize these risks.

5. Set a quit date

If you are a smoker with diabetes, you are at a high

risk for having a heart attack or stroke. Quitting

smoking has major benefits to your health and

is the number one preventable cause of death.

If you smoke and would like to quit, talk to your

Wegmans pharmacist or your doctor about

different options we have to help.

You can lower your risk

for having Type 2 diabetes

by more than half with

moderate exercise & staying

at a healthy weight

Did you

know?

Building a Meal for

Type 2 Diabetes

Determining what, how much and when you eat

foods, especially foods that contain carbohydrates, is

important for managing Type 2 diabetes. Yet, there’s

no single “diabetic diet” that’s right for everyone.

The graphic below can help! Use this as a visual guide

to get started with what to put on your plate. Work

with your healthcare team to learn how much and

when to eat foods that will support your specific needs.

Non-

Starchy

Veggies

Grains or

Starchy

Veggies

Protein

Foods

• Non-Starchy Veggies: asparagus, beets, broccoli,

Brussels sprouts, carrots, cauliflower, celery,

cucumber, eggplant, jicama, leafy greens, onions,

mushrooms, radishes and tomatoes

• Protein Foods: seafood, poultry, meat, eggs, cheese,

nuts, seeds, beans and lentils

A few examples for each food category

* Beans and lentils are sometimes counted as starchy vegetables. Refer to the FAQ “Are beans and lentils starchy veggies or protein foods?” for more information.

**Choose whole grains more often than reﬁned grains.

Fruit,

Milk or

Yogurt

Fill half of your plate with

non-starchy vegetables, one

quarter of your plate with

protein foods and one quarter

of your plate with grains

or starchy vegetables. One

serving of fruit, milk or yogurt

may also be added to a meal.

The American

Diabetes Association

has more information on

making food choices at

diabetes.org

Did you

know?

• Grains

or Starchy Veggies: bread, cereal, corn, pasta,

peas, potatoes, oats, rice, quinoa, corn, winter squash

• Fruit: apples, berries, cherries, grapes, peaches,

and oranges

• Milk: reduced-fat, low-fat and fat-free milk

• Yogurt: Greek or plain low-fat or fat-free yogurt

* Beans and lentils are sometimes counted as starchy vegetables. Refer to the FAQ “Are beans and lentils starchy veggies or protein foods?” for more information.

**Choose whole grains more often than reﬁned grains.

Avocado Toast paired

with Flavor Bomb

Tomatoes

Organic Multigrain

Waffles with

Almond Butter &

Strawberries

Breakfast

non-starchy veggies,

protein, whole grains

protein, whole

grains, fruit

Eggs with

Spinach

& Carrots

paired with

Cantaloupe

Meal Inspiration

non-starchy

veggies,

protein, whole

grains, fruit

Greek Turkey Burger with

Fresh Cut Zucchini Sticks

Lunch

non-starchy veggies,

protein, grains

Shrimp

Salad with a

Multigrain

Roll

Cauliflower Crust

Veggie Pizza &

Arugula Salad

Meal Inspiration

non-starchy veggies,

protein, grains

non-starchy veggies,

protein, whole grains

EZ Meal Chicken

Parmesan with Broccoli

& Zucchini Noodles

Dinner

For recipes, nutrition

facts & more, visit

wegmans.com/

livingwithdiabetes

non-starchy veggies,

protein, grains

Chili Garlic

Fish with Tom

Tom Sauce

served with

Red Quinoa

Kung Pao Beef Stir Fry

served with Brown Rice

& Clementines

Meal Inspiration

non-starchy veggies,

protein, whole grains

non-starchy & starchy veggies,

protein, whole grains, fruit

Q: What types of foods and beverages

contain carbohydrates?

A: Fruits, vegetables, grains and grain products, milk and

milk products, beans, legumes, nuts and seeds contain

carbohydrates. Some contain more than others, for

example, starchy veggies contain more carbohydrates than

non-starchy veggies. Desserts and sweetened beverages

also contain carbohydrates but provide very little nutrition.

Choose carbohydrate foods that also provide vitamins,

minerals and fiber, like fruits, veggies, whole grains, milk

and milk products, beans, legumes, nuts and seeds.

Q: What are naturally occurring sugars

vs. added sugars?

A: Naturally occurring sugars are sugars that are naturally

present in foods such as fruits, vegetables, and unflavored

milk. Added sugars are sugars added during the processing

or preparation of foods, or at the table, like honey, agave

nectar, maple syrup and table sugar. Sometimes foods

have both, like blended fruit yogurt. Choose foods with

naturally occurring sugars more often as they also provide

vitamins, minerals and other nutrients.

Q: If carbohydrates raise blood sugar,

should I avoid eating them?

A: No! Carbohydrates provide fuel for the brain and body.

To avoid blood sugar spikes:

• Eat meals and snacks that pair carbohydrate foods

with protein and healthy fats (examples: apple

with peanut butter, toast with avocado, olive oil on

vegetables or salad).

• Limit your intake of sweets and treats with added

sugars and refined grains.

• Swap favorite foods for similar ones with more fiber

or lower total carbohydrates. For example, whole

grain bread (more fiber) instead of white bread.

More simple swaps

- Refined Cereal Whole Grain Cereal

- Blended Yogurt Plain Greek Yogurt

with fresh berries

- White Rice Brown Rice

- Pasta Fresh Cut Zucchini Noodles

- Flour Tortilla Lettuce Wrap

- Potato Chips Popcorn

- Milk Chocolate Dark Chocolate

(70% or higher cacao)

Frequently Asked Questions

For more useful FAQs,

you can visit

wegmans.com/

livingwithdiabetes

Did you

know?

Q: Can ﬁber help to lower blood sugar?

A: Yes. There are two main types of fiber: insoluble and

soluble. Insoluble fiber adds bulk and promotes digestive

regularity. Soluble fiber absorbs water, so as it passes

through the digestive tract it forms a gel-like substance

and slows digestion rate, which may help slow the

absorption of carbohydrates, prompting a slow and steady

rise in blood sugar. Both support healthy bacteria in the

gut which some research suggests may also influence

blood sugar levels. The simplest way to include fiber in

your diet is to take a plant-forward approach to eating (see

our Building A Meal for Type 2 Diabetes guidelines, pg 6).

Q: Are beans and lentils starchy veggies

or protein foods?

A: Both are high in carbohydrates and provide protein. If

beans and lentils are part of your main course, count them

as a protein food. When they’re a side for an animal-based

entrée (poultry, fish, beef), consider them a starchy veggie.

Q: What about fats & oils? Can I eat them?

A: Yes! Fats & oils provide nutrients and help prevent

blood sugar spikes when eaten with carbohydrate foods.

They’re naturally present in foods like nuts, seeds,

eggs, meats, and seafood and added to foods through

cooking and flavoring. When possible, choose liquid oils

(examples: olive or avocado oils) more often than solid fats

(examples: butter or coconut oil).

Q: Is it ok to snack?

A: Yes. Your healthcare team can help you determine

when and how much to eat for a snack. Snacks like

chips, pretzels, crackers, cookies, and candy are high in

carbohydrates and low in fiber and protein which could

cause blood sugar spikes. To avoid blood sugar spikes, pair

a carbohydrate food with a protein food, like 1 serving of

whole grain crackers with 1 oz. of cheese.

Additional Resources

American Diabetes Association

diabetes.org

American Association of Clinical Endocrinologists

aace.com

Joslin Diabetes Center

joslin.org

Wegmans

Feel Your Best

Lower Your Blood Pressure

brochure is available at any of our pharmacies

Have questions or comments?

Call Wegmans Customer Care Center

1-800-WEGMANS (934-6267)

Mon-Fri: 8am-6pm; Sat & Sun 8am-5pm

wegmans.com/contactus or

“Ways We Can Help” section of Wegmans App

1088477, EAM #200295 Revised 5/20

Gain support from our people!

Our in-store Knowledge Based Service (KBS)

demo teams are happy to share product ideas

and cooking tips.

Your Wegmans Pharmacists are always available to

answer your questions and offer on-going support for

leading a healthier, better life. Talk to your pharmacist

about any medication questions or to have them keep

track of your diabetes risk factors.

More help is at wegmans.com

• Read the Nutrition Facts information and ingredient

statements for packaged products.

• Read the Nutrition Facts information for in-store

prepared Restaurant Foods.

• Search for products and chef-developed recipes with

the ability to filter by Wellness Keys such as:

• Watch how-to cooking videos by Wegmans chefs.

How Wegmans helps

HEART

HEALTHY

HIGH

FIBER

WHOLE

GRAIN

LOW

SODIUM