Author: Chris Johnson

2 MIN READ

MARCH 2026

Omada Meal Map — a new way to track what you eat

There’s no one “perfect” diet. But if you want to eat healthier, try the Omada Meal Map. It’s not about perfection, just progress.

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Get real-time meal insights

Snap photos of your meals and the Omada app will give you instant feedback and personalized nutrition guidance. It makes it easier to:

• Focus on nutrients, not calories
• See how balanced your meals are with quick feedback
• Track eating habits without calorie counting
• Get tips and recipes that fit your taste
• View weekly summaries of your eating patterns

Meal Map helps you build healthy habits that last — boosting energy, supporting immunity and lowering your risk of heart disease, diabetes and more. You can also discuss your goals and progress with your Health Coach.

Get more support from Omada

Omada for Diabetes, Hypertension and Prevention Weight Health offers care between doctor visits with personalized coaching, smart tools and proven strategies.

Diabetes

Eat well, move more and manage stress to support healthy glucose levels

• Smart scale, glucose meter and strips

Hypertension

Lower blood pressure

• Blood pressure monitor and/or smart scale

Prevention & Weight Health

Reduce health risks through small but powerful changes, including weight loss

• Smart scale

OmadaHealth.com/Costco | 888-409-8687 | Age 18+ | No cost

Take charge: Tips to help prevent and manage diabetes

Managing blood sugar doesn’t have to be overwhelming. Small changes can make a big difference.

Build a balanced plate

• Half: Non-starchy vegetables — broccoli, spinach, peppers
• One-quarter: Lean protein — chicken, fish, eggs, tofu, beans
• One-quarter: Nutrient-rich carbs — whole grains, beans, corn, potatoes, peas

Make smart carb choices

Pick high-fiber, low-sugar carbs (beans, fruit and whole grains) over refined carbs (white bread and pasta, pastries and chips).

Avoid hidden sugars in drinks

Choose water or unsweetened options like seltzer or tea instead of sugary sports drinks and sodas.

Choose the right fats

Opt for unsaturated fats, like olive oil, nuts and avocado, and omega-3s like salmon instead of foods high in saturated fat.

Watch sodium

Choose more fresh foods. Canned soups, deli meats, prepackaged snacks and frozen entrées are often very high in sodium.

2 MIN READ

MARCH 2026

Benefits to help with weight management

Does it feel like everything you eat upsets your stomach — and you’ve been dealing with this discomfort for years? You’re not alone. Nearly 40,000 Costco employees and their family members deal with gut issues like bloating, cramping and constipation.

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Access health programs built just for you

Omada can help you lose weight, manage diabetes and lower blood pressure with one-on-one coaching, smart device and specialist support (if needed). Programs are available to employees and dependents age 18+ enrolled in a Costco medical plan.

Diabetes —

Keep glucose levels in check. Includes a glucose meter and test strips.

Hypertension —

Take control of your blood pressure. Includes a pressure monitor and/or smart scale.

Prevention —

Lower your health risks through small but powerful changes, including weight loss. Includes a wireless smart scale.

Is it just a snore or something more?

Snoring, grogginess and headaches are just three symptoms of sleep apnea. Having extra weight can put pressure on your airways and increase your risk of this condition.

GEM Sleep, now available through Sleepio, makes it easy to get tested and treated for sleep apnea from the comfort of your own bed, without an overnight stay at a sleep clinic. Aetna medical plan benefits apply.

Let a registered dietitian weigh in

The Aetna Live Healthy Team offers dedicated support to Costco employees and their family members. They can connect you with registered dietitians who can build a meal plan that fits your needs — whether that’s eating more protein, losing weight, or lowering your cholesterol or blood sugar.

Make eating healthy simpler and more fun

Costco employees and their families get discounted rates for WeightWatchers, a points-based weight-loss program with recipes and resources to help you stay motivated — and keep the weight off.

Well-being coaching can help you meet your goals

Resources for Living^® (RFL^®) offers free, confidential well-being coaching to help you work toward almost any goal, like weight loss or meal planning. It’s all about you and what you want to achieve. Check out the RFL Healthy Living Guidebook for actionable guidance on nutrition, movement, mindset and more to support your health on and off the scale.

Source(s): 


WebMd. What is body composition? 


Sleep Foundation. How weight affects sleep apnea

1 MIN READ

MARCH 2026

Tired of stomachaches after you eat?

Does it feel like everything you eat upsets your stomach — and you’ve been dealing with this discomfort for years? You’re not alone. Nearly 40,000 Costco employees and their family members deal with gut issues like bloating, cramping and constipation.

Print

Looking for more? Find other articles below

Figure out what’s going on with your gut

Cylinder, your free digestive health program, starts with an at-home gut health test to measure good and bad bacteria. Then experts and registered dietitians help you spot triggers and build a gut-friendly meal plan.

Registered dietitian: One-on-one support for symptom triggers, meal planning, nutrition tips, weight management and overall gut health.

Health coach: Help managing stress, setting goals, navigating health care, making exercise plans, managing medications and making lasting changes.

On-call nurse: On-demand support — anytime, anywhere.

You can also access recipes, self-paced courses, smart food and symptom tracking, and more.

What’s your poop trying to tell you?

Get answers from Cylinder’s new Stool Tracker. How it works:

• Snap a photo of your stool and upload it to the app
• Get an analysis based on the Bristol Stool Chart
• See helpful insights on what’s going on inside you

You can also track meals, symptoms (like bloating and pain), stress levels and other digestive factors in a diary. The app helps build a custom care plan, with support from a coach and registered dietitian to help you identify trigger foods and ease your symptoms.

Gut health is more than just a bellyache

That’s why it’s important to know what’s going on. Your gut is home to trillions of tiny organisms that affect more than just digestion. From immune health to mood and even sleep, your gut plays a big role in how you feel every day.

Immune health — About 70% of your immune system lives in your gut.¹ A healthy gut fights germs and keeps inflammation in check.

Mental health — Your gut and brain are closely connected. Most of your body’s serotonin — the “feel-good chemical” — is made in your gut.

Sleep — Your gut helps produce melatonin, the hormone that controls sleep. When your gut is out of balance, sleep can suffer.²

Get better rest with Sleepio, an online sleep improvement program. And don’t ignore the snore and grogginess no matter how much sleep you get — GEM Sleep (now available through Sleepio) offers at-home sleep tests and treatments for sleep apnea. Available to mainland employees only.

Source(s): 

¹Nutrients. The interplay between the gut microbiome and the immune system in the context of infectious diseases throughout life and the role of nutrition in optimizing treatment strategies

²Open Life Sciences. Gut microbiota and sleep: Interaction mechanisms and therapeutic processes