Diabetes is a chronic health condition that affects how your body turns blood glucose into energy. Too much glucose in the bloodstream can damage organs like the heart, kidneys, and eyes. Being aware of your food choices and eating habits is important, but it can be stressful when it comes to grocery shopping. Reading the Nutrition Facts label can help you find healthier options, but what should you look for?
Here are some tips and key information about food labels to make your shopping easier and less overwhelming.
Shop Your Kitchen First
Begin by taking an inventory of the foods you already have. Each week, try to find one new healthy recipe that supports your goals, using ingredients you enjoy eating. A diabetes meal plan should be flexible and include a variety of foods from different food groups, so there’s no need to throw away what you already have.
Consider How the Meals Will Look
Pick foods with different colors, textures, flavors, shapes, sizes, and temperatures. Meals with only one color or texture may not look or taste appealing. Take a few minutes to think about healthy meals you’ve enjoyed and jot down some of the aspects that made you remember them.
Create Your Own Theme Nights
Themed dinners can make mealtime fun. Try ideas like Meatless Monday, Taco Tuesday, Breakfast-for-Dinner Wednesday, or Festive Friday. Challenge yourself to recreate your favorite restaurant meal at home with a nutritious twist. This could include increasing the nonstarchy veggies, incorporating whole grains, or making a special sauce from scratch.
Prep Once, Eat Twice
Rotate one or two meal ideas during the week and prepare extra portions of the main ingredient, such as grilled chicken, to use in other recipes or meals. Not only can this save you time and effort, but also it can help you see how your body responds to certain foods. This can help you and your healthcare team make changes in your treatment plan based on the foods you like to eat.
Saving at the Grocery Store
Shop With a Grocery List to Limit Impulse Buying
Categorize your list according to the route you will take in the store. This will help you stick to your budget and remind you of the ingredients you need. Only buy things that are not on your list when they are a great bargain and you know that you’ll use them soon.
Shop Once a Week
Go grocery shopping just once per week and avoid going when you are hungry. The more trips you make, the more money you are likely to spend. If possible, shop alone when you have plenty of time to avoid the pressure to buy extra items.
Watch for Grocery Store Specials
Along with buying seasonal foods, look for store brands and check the store’s website for coupons. Use coupons only for items you normally buy or that fit your meal plan.
Plan Meals for the Whole Family
The diabetes meal plan is well-balanced, nutritious, and appropriate for anyone. While portion sizes may differ, the foods you enjoy on your diabetes meal plan are recommended not only for managing but also preventing type 2 diabetes. You can be a role model for nutritious eating for other members of your household.
The Value of Nutrition Labels
Understanding the food choices that you make is crucial to preventing and managing type 2 diabetes. The best way to do this is to use the Nutrition Facts label on the packaging of most foods that you buy.
Read the labels of foods you often use at home. If they do not align with your nutrition priorities, look for other options based on the “percent daily value” column of the label. The % Daily Value (% DV), listed on the right side of the Nutrition Facts label, shows how much one serving of a food contributes to your daily intake of a specific nutrient.
When reading labels, aim for:
- at least 10% DV of nutrients you want more of, like protein or fiber, and
- less than 10% DV for nutrients you want to limit, such as sodium, added sugars, and cholesterol.
The Nutrition Facts label is like a product’s ID card—it tells you what is inside the package and helps you make informed food choices. Here are the common nutrients detailed on the Nutrition Facts label.
Serving Size and Servings per Container
Nutrition information is based on one serving, not the whole package. It is important to know the amount of one serving and the number of servings in the package, so you know how much you’re actually consuming.
The serving size is a reference amount based on the amount a typical person consumes in one sitting; a person may consume more or less than the serving size on the label. If you eat more or less than the serving size, you will need to multiply or divide the numbers on the label to determine the amount you consumed.
Calories
Calories are the measure of energy your body gets from food and drinks. Labels are based on a 2,000-calorie-per-day diet, but your needs may vary. A registered dietitian nutritionist can help you determine what is right for you.
Total Fat
Although it has a bad reputation, dietary fat is essential for maintaining optimal health. All types of fat are included in total fat: saturated, unsaturated, and trans fats. Saturated and trans fats can have a negative impact on heart health, so focus on healthier fats in the form of unsaturated fats.
Total Carbohydrate
Carbohydrates include natural and added sugars, starches (like bread, pastries, white rice, and starchy vegetables), and fiber. Carbohydrates are the nutrient that has the greatest impact on blood glucose levels.
Sugars and starches are your body’s primary energy sources for everyday functions. Your body breaks down sugar and starch into glucose, which has a major effect on blood glucose levels.
Fiber is a type of carbohydrate, but it is listed separately because most Americans do not get enough fiber in their diets. It supports healthy digestion and can help lower your A1c levels. To meet your fiber goal, which is generally 25–38 g per day, choose foods such as fruits, vegetables, nuts, seeds, legumes, and whole grains. Like other nutrients, it is best to get fiber from food sources rather than dietary supplements.
The added sugars line tells consumers how much sugar was added to the food during processing (as opposed to how much sugar occurs naturally in the food). Some foods contain sugar naturally, like dairy products, fruits, and even vegetables. Be mindful of added sugars in foods like soft drinks, candy, baked goods, and even sauces and dressings.
Protein
Protein is important for many bodily functions—it helps build, maintain, and repair muscles and body tissues, supports blood sugar, and contributes to your general health and immunity.
Sodium
Many foods have sodium added to enhance flavor, so it is important to read the Nutrition Facts label. Excess sodium in the diet increases your risk of heart disease, so limit your sodium intake to less than 2,300 mg per day unless otherwise instructed by your healthcare provider. For adults over 50, African Americans, or individuals with certain preexisting conditions, the recommended limit is even lower—less than 1,500 mg per day—which is about 3/4 teaspoon of salt a day.
Summary
Healthy foods can be found throughout the grocery store. Fresh produce, dairy, and meats can be found on the outer perimeter, but some healthy options are also in the center aisles. Frozen fruits, whole grains, nuts, seeds, and beans are all nutritious choices that can be found in the center aisles of the store. Check the Nutrition Facts label to see how packaged foods can fit into your meal plan.
Meal planning for diabetes will take time at first. Your dietitian and Extension agent can help. As you practice and learn, it gets easier and faster. Soon, both you and your budget will be healthier.
Questions to Ask Yourself
- Can I plan a 1-week menu with a shopping list?
- What two food labels will I read at home this week so I can make better choices at the store?
References
American Diabetes Association. (n.d.-a). Diabetes & food: Reading food labels. Retrieved June 27, 2025, from https://diabetes.org/food-nutrition/reading-food-labels/making-sense-food-labels
American Diabetes Association. (n.d.-b). Food & nutrition: 4 ways to make grocery shopping easier. https://diabetes.org/food-nutrition/meal-planning/grocery-shopping-game-plan
