Go you. You’re here because you want to take control of your diabetes, and know that eating well is at the center of good health. Bravo!
Just like you, we love good food. Shopping for it, cooking it, ordering it at restaurants, and most of all, enjoying it with family and friends. But we also need to stay within a budget — and to stick to our healthy eating goals. And it can be hard to find the time, resources, and energy to make all of that a reality.
To make it easy for you, we’ve unlocked the secrets of blood sugar-balancing foods that won’t bust your budget — plus give you great tips for planning your meals and wallet-friendly shopping. Alongside our convenient coaching, personalized insights based on your own blood sugar readings, and all of our Teladoc Health community resources, this booklet gives you the tools you need to affordably eat right, stay balanced, and live a vibrant, healthy life.
Are you ready to make nutritious, diabetes-friendly eating delicious, affordable, and fun? Us too. Let’s go!
Trying to eat healthy on a budget without a meal plan is like setting out on a road trip without a map. Planning ahead can help you create a healthy, well-balanced diet that stretches your dollars to their max.
Have favorite go-to breakfasts, lunches, and snacks two or three times each week — like fresh fruit with yogurt for breakfast. Add repeat perishable ingredients like tomatoes and strawberries in more than one weekly recipe — so you use them up and reduce waste.
Sure, ready made meals are convenient — but they can do a number on your blood sugar and your budget. Cooking at home helps save money and keeps you in the driver’s seat, meaning no hidden ingredients or supersized portions.
Love banana nut muffins? Make this easy banana-cinnamon oatmeal. $0.44 / serving*
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*All prices are estimates, may vary by region and store, and are subject to change.
Love frozen cheese enchiladas? Make this quick ‘n’ easy chicken tacos. $2.94 / serving*
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*All prices are estimates, may vary by region and store, and are subject to change.
Love Chinese takeout fried rice and kung pao chicken? Make this Asian stir fry. $2.81 / serving*
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*All prices are estimates, may vary by region and store, and are subject to change.
Go generic. Buy store brands and save as much as 25%!
Ice it!
Fresh isn’t always best. Frozen fruits and veggies are often more nutritious. They’re blanched — briefly scalded in boiling water then plunged in ice to stop the cooking process — which locks in all the nutrition and flavor goodness.
Add some frozen cherries and almonds to some Greek yogurt for a delicious breakfast or any-time-of-the-day treat!
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Frozen riced cauliflower is a great rice substitution for its convenience and its nutritional benefit! This easy cauliflower fried rice recipe is a weeknight win as a tasty side or all on its own.
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Yes, you can!
Did you know there’s an entire section of the supermarket dedicated to healthy, budget-friendly foods that won’t spoil? You guessed it — canned goods can be as nutritious as fresh and frozen foods, and in some cases even better. The canning process high-heats food, making certain nutrients more available to the body.
Look for ‘low sodium’ labels when you buy canned veggies to cut back on unnecessary salt
Don't skimp
When you focus on healthy-foods-for-less, you’ll have wiggle room in your budget for health-boosting foods where quality beats cost.
Buying what’s on sale at the supermarket isn’t the only way to save. Here are more ways to take advantage of deep discounts and food brands offers.
Hitting the supermarket hungry or hangry — aka hungry and angry — is a sure recipe for a #healthyfoodfail. Before you shop, eat one of these grab ‘n’ go blood-sugar balancing snacks.
We all love eating out — and it’s OK to treat yourself now and then. Really. Don’t feel guilty! Just don’t overdo it. Grabbing fast-food and going to restaurants is one of the biggest challenges to healthy eating, costing your wallet and your waistline. Do a little homework ahead to steer you to the healthiest menu options, so you can enjoy your meal and keep your blood sugar balanced.
| Skip | Switch | |
| Burger King | Double Whopper with medium onion rings | Whopper Jr. with apple sauce |
| Subway | Foot-long Italian B.M.T. sub (pepperoni, salami, and ham) | 6-inch turkey sub on whole wheat bread |
| KFC | Classic Chicken Sandwich, mashed potatoes with gravy, small diet soda | Chicken Littles, house side salad, Sweet Kernel Corn |
| TGI Friday's | Turkey Burger with fries 840 calories, 88g carbs | Turkey Burger with lemon butter broccoli |
| Applebee's | Bourbon Street Steak with garlic mashed potatoes | 6 oz top sirloin, steamed broccoli, house salad |
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90% of restaurant chain meals have more calories than the total recommended daily allowance for the average person.
This content is not intended to be a substitute for professional medical advice, diagnosis or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition.
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