We can help you manage your diabetes

Over 18 million Americans live with diabetes every year – and over 7 million go undiagnosed. If you are already living with diabetes, or think you may be at risk, Meijer can help you manage your diabetes. If you suspect you may be diabetic, take the risk assessment below and talk to your doctor. If you're currently living with diabetes, we have tips on managing your health with diet, exercise and monitoring. Plus, you'll find the ways Meijer can help you in managing this chronic disease.

Take the risk assessmentAre you at risk?Seven million Americans do not know they have diabetes

Diabetes Risk Test

This simple tool can help you determine your risk for having type 2 diabetes.

  1. How old are you?

  2. Are you a man or a woman?

  3. If you are a woman, have you ever been diagnosed with gestational diabetes?

  4. Do you have a mother, father, sister, or brother with diabetes?

  5. Have you ever been diagnosed with high blood pressure?

  6. Are you physically active?

  7. What is your weight status?

risk score:

Based on the information provided above, you are at increased risk for having type 2 diabetes. However, only your doctor can tell for sure if you do have type 2 diabetes or prediabetes (a condition that precedes type 2 diabetes in which blood glucose levels are higher than normal). Talk to your doctor to see if additional testing is needed.

Based on the information provided above, you are not at increased risk for having type 2 diabetes.

Get a simple Blood Glucose Test at the Meijer Pharmacy.And if you think you may be at risk, consult your doctor.

Eat wellManage protions with create your plate, use NuVal in store, power foods for diabetics, and a quick lesson on Carbohydrates

Diabetic nutrition tools

Create your plate

Know which foods to choose and how much to eat.

This model helps you plan healthy meals that are smart for your blood glucose levels and portion sizes, with no special ingredients, tools or counting. It's simple and effective draw an imaginary line on your plate, select your foods, and enjoy your meal.

NuVal nutritional scoring

You can find even healthier versions of the foods you enjoy with NuVal™ nutritional scores. NuVal scores run from 1 to 100 – the higher the score, the healthier the food. Find them on shelf tags across the grocery department at Meijer.

20 power foods for diabetics

      Source: Adapted from the Meredith Corporation and American Diabetes Association

      20 power foods for diabetics

          10 weight management tips

          1. Cutting 250 calories from your daily diet can help you lose about half a pound a week: 3,500 calories equals 1 pound of fat.
          2. Taking a 30-minute brisk walk four days a week can double your rate of weight loss.
          3. Lower your calorie intake by eating more plant-based foods (i.e. fruits, vegetables and whole grains), and fewer high-fat animal products and processed foods.
          4. Strive for a variety of food to help you achieve your goals without giving up taste or nutrition. Try new herbs and spices.
          5. Any extra movement helps burn calories.
          6. Make a date with a friend to enjoy your favorite physical activities.
          7. Drink at least 8 glasses of water a day.
          8. Increase your fiber intake.
          9. Plan a series of small goals that build up instead of focusing on your ultimate weight-loss goal.
          10. Don't give up when you have a setback - just start fresh the next day.

          Understanding carbohydrates

          Carbohydrates affect blood glucose levels the most.

          Here are some guidelines to follow:

          • Carbohydrate intake should not fall below 130 grams per day.
          • In general, women should have no more than 45 to 60 grams of carbohydrates per meal.
          • In general, men should have no more than 60 to 75 grams of carbohydrates per meal.
          • Snacks should contain about 15 grams of carbohydrates.

          Be activeHow you benefit, armchair fitness, staying healthy at the office, and winter exercises

          Exercise generates well-being

          Did you know stress can compromise your health? It can cause fatigue, anxiety and tension. Stress may also lower your immunity to illnesses such as colds and flu. And over time, stress may contribute to cardiovascular disease.

          Physical activity is a great way to reduce stress levels and enhance your mood. Exercise releases hormone-like substances in the brain called endorphins, which may produce feelings of happiness and well-being. It may also give you more energy and help you sleep better. In fact, it's one of the best things you can do to boost your overall health.

          Winter Exercise - What to do?

          Calories burned in 30 minutes for a person weighing 150 pounds:
          Bowling: 103 Shopping: 81 Pilates: 126 Basketball: 282
          Snow Shoveling: 207 Skating: 171 Hockey: 274 Sledding: 234
          Dancing: 153 Yoga: 150 Downhill Skiing: 297 Indoor Swimming: 340
          Cross-Country Skiing: 384 Consult your doctor before starting any exercise program.
          Calories burned in 30 minutes for a person weighing 150 pounds:
          Bowling: 103 Shopping: 81
          Pilates: 126 Basketball: 282
          Snow Shoveling: 207 Skating: 171
          Hockey: 274 Sledding: 234
          Dancing: 153 Yoga: 150
          Downhill Skiing: 297 Indoor Swimming: 340
          Cross-Country Skiing: 384
          Consult your doctor before starting any exercise program.

          Stay fit at the office - what to do?

          Chair squat – Sit straight in a non-rolling chair and slowly raise yourself about 6 inches off the chair – hold as long as you can. Sit down and repeat.

          Leg extensions – Stand straight with your hands on your hips. Slowly extend your leg in front of you as high as it can go. Hold for 3 seconds. Repeat several times and switch legs.

          Side leg extensions – Stand straight with your arms on your hips. Slowly lift your leg to the side as high as it can go. Repeat several times and switch legs.

          Arm exercise - Sit straight and lift a bottle of water over your head. Hold and repeat. Switch arms.

          Exercise helps your health by:

          • Improving your body's use of insulin.
          • Burning excess body fat, helping to decrease and control weight. (Decreased body fat results in improved insulin sensitivity.)
          • Increasing bone density and muscle strength.
          • Lowering blood pressure.
          • Helping to protect against heart and blood vessel disease by lowering 'bad' LDL cholesterol and increasing 'good' HDL cholesterol.
          • Improving blood circulation and reducing your risk of heart disease.
          • Increasing energy level and enhancing work capacity.
          • Reducing stress, promoting relaxation, and releasing tension and anxiety.

          Other tips

          • Stand up while talking on the telephone.
          • Take the stairs instead of the elevator.
          • Use the restroom farthest from your desk.
          • Park as far from building entrances as possible.
          • Walk around your building for a break.
          • Get a pedometer to track how much you walk a day – try to gradually increase your steps.

          Rewards of being active

          • Healthy weight
          • Lower total cholesterol
          • Reduces blood sugar
          • Decreases blood pressure
          • Decreases risk of stroke and cardio vascular disease

          Gear and guides to get fit

          Make exercise a part of your everyday with these great ideas:

          For more tips on managing diabetes through fitness and nutrition check out our Pinterest board.

          Evaluate your healthLearn what to monitor regulary, and effects of ignoring your blood sugar

          Know your numbers

          Fasting Blood Glucose 2-hour Glucose Tolerance Test
          Normal below 100 below 140
          Pre-diabetes 100-125 140-199
          Diabetes 126 or above 200 or above

          A1C

          The goal A1C for most people is less than 7.

          A1C should be checked 2-4 times per year.

          If there are changes in your blood sugar or medication you should have one within 3 months.

          Blood pressure

          Goal blood pressure is less than 140/80*.

          Blood pressure should be checked at each health care visit.

          Cholesterol

          LDL (bad) cholesterol should be less than 100.

          HDL (good) cholesterol should be greater than 40 (for men) or 50 (for women).

          Triglycerides should be less than 150.

          Cholesterol should be checked at least once a year.

          What if I do not take care of my blood sugar levels?

          Diabetes is a serious disease. Taking care of your blood sugar levels can help avoid the health problems caused by diabetes, such as:

          1. Heart disease and stroke
          2. Eye disease that can lead to blindness
          3. Nerve damage that can cause your hands and feet to feel numb or tingle. This could lead to the amputation of a foot or leg.
          4. Kidney problems
          5. Gum disease and loss of teeth

          Help from the Meijer Pharmacy1:1 Diabetes coaching program, free diabetes medication, and ask the Meijer dietitians

          Meijer Pharmacy is here to help

          Specially trained Diabetes Care Pharmacists

          We can help with your medications, your testing, log books, offer tips and tools to achieve your goals.

          Free metformin immediate release

          As prescribed by your doctor, up to 30 day supply per fill with free refills.

          Simple tricks to help you remember to take your medication

          1. Get a pillbox and divvy up a week's worth of medicine at the beginning of the week – it will be easier to see if you've taken your daily dosage.
          2. Set smartphone pill reminders using your alarm or apps like medCoach and MediSafe.
          3. Create a daily routine – keep your medication at-the-ready in the same place that you do other daily tasks, like ...
            • By your toothbrush
            • On your night stand
            • Next to your towel post-shower
            • At the breakfast table
          4. Use the automated refill program at the Meijer Pharmacy to ensure that your prescription is refilled before you run out – you'll get a phone call when it is ready for pick up!

          Make sure to ask your pharmacist if your medication should be taken at specific times!