Written by: Chastity O’Quinn, RDN, LDN Food City® Dietitian

November is Diabetes Awareness Month, a time dedicated to raising awareness, promoting education, and inspiring meaningful steps toward better health. If you or someone you love is living with diabetes, you know how important it is to make thoughtful choices every day. The importance of food choices in managing diabetes cannot be overstated, as they lay the foundation for daily blood sugar control and long-term health. That’s why Food City’s Pick Well program is such a valuable tool. It’s designed to help you shop smarter, eat better, and feel more confident about your health journey. Pick Well uses color-coded tags in-store and online to highlight “better for you” options like No Sugar Added, CarbAware, Good Source of Protein, Good Source of Fiber, and Whole Grain. These tags take the guesswork out of label reading and help you make better choices quickly and easily.

· CarbAware - great for managing carbohydrate consumption

· No Sugar Added - for items that help reduce added sugar intake

· Good Source of Fiber -at least 10% of the daily value of fiber per serving

· Whole Grain - highlighting high-fiber, whole grain options

· Heart Healthy - for foods lower in saturated fat and sodium

· Dietitian’s Pick - curated selections that meet overall balanced nutrition standards

The American Diabetes Association recommends using the Diabetes Plate Method for building healthier meals. This visual guide promotes balance by dividing your plate into three essential sections: non-starchy vegetables, lean protein, and healthy carbohydrates. 

 

The following tips offer practical guidance for using the Pick Well program to support the Diabetes Plate Method.

Fill Half Your Plate with Non-Starchy Vegetables

Begin by emphasizing the importance of produce. Non-starchy vegetables such as broccoli, tomatoes, green beans, and asparagus are excellent sources of fiber, vitamins, and minerals. They are also naturally low in carbohydrates, making them ideal for blood sugar management. Whether selecting fresh, frozen, or canned varieties, shoppers are encouraged to look for the “Dietitian’s Pick” tag, which identifies products with reduced levels of added sodium, fat, and sugar.

 

Choose High-Fiber Carbohydrates

Carbohydrates have the most significant effect on blood glucose levels, making the selection of high-fiber options essential. Whole grains including oatmeal, brown rice, whole wheat bread, and pasta are particularly beneficial. The “Whole Grain” tag helps consumers make informed choices that support stable blood sugar levels and overall health.

 

Add Lean Protein to Complete the Plate

Incorporating lean protein into meals promotes satiety and supports muscle maintenance. Recommended sources include chicken, turkey, fish, eggs, tofu, and lean cuts of beef or pork. To identify healthier options, look for the “Good Source of Protein” which highlights items that provide at least 10% of the daily value for protein. For additional nutritional guidance, the “Heart Healthy” or “Dietitian’s Pick” tags feature items lower in saturated fat, sodium, and added sugars.

 

Personalizing the Plate

Everyone’s experience with diabetes is unique. Identifying the right combination of foods and portion sizes can significantly influence daily well-being. Whether newly diagnosed or seeking to optimize an existing routine, even small dietary adjustments can lead to meaningful, long-term improvements.

Pick Well: Shopping for your health just got easier!