Building Healthy Nutrition Habits on the GLP-1 Journey
Though navigating your nutrition while on GLP-1 medications might feel overwhelming, it doesn't have to be. By following these three simple steps, you can help set yourself up for long-term success:
- Eat at regular intervals
- Set science-based (and realistic) goals
- Maintain the joy of eating
Eat at Regular Intervals
GLP-1 medications often suppress hunger cues, which can make it easy to forget to eat. However, skipping meals or going too long without food can lead to low energy levels, digestive discomfort, or overeating later. Establishing a consistent eating routine can help.
Why It Matters:
- Eating at regular intervals helps maintain stable blood sugar levels, supports healthy digestion, and provides sustained energy throughout the day.
What to Do:
- Aim to eat small, balanced meals every 3-4 hours. This keeps your metabolism active and prevents extreme hunger from sneaking up on you.
- If you're not naturally hungry, use reminders or schedule your meals to stay on track.
Expert Tip: Consider prepping meals and snacks ahead of time. Having food ready to go makes it easier to stick to a schedule and avoid the temptation to skip eating altogether.
Set Science-Based (and Realistic) Goals
When it comes to nutrition, having clear and achievable targets ensures your body gets the nutrients it needs to thrive. Here are three key goals to prioritize:
1. Protein: Aim for 0.5-1.0 grams per pound of body weight
- Protein is crucial for preserving muscle mass, especially if you're losing weight. It also helps you feel full and supports recovery from physical activity.
- For example, if you weigh 150 pounds, aim for 75-150 grams of protein daily, divided across meals and snacks.
Expert Tip: Start every meal and snack with a protein source. Think Greek yogurt, eggs, chicken, tofu, or a handful of nuts.
2. Fiber: Aim for 25-35 grams per day
- Fiber aids digestion, reduces bloating, and supports heart health. It also helps you feel full without overeating.
Expert Tip: Snack on fiber-rich foods like berries, seeds, or raw vegetables to easily meet your daily target.
3. Water: Aim for 8-10 cups (64-80 oz) daily
- Staying hydrated is vital for digestion and energy levels, especially since GLP-1 medications can slow your digestive system.
Expert Tip: Carry a reusable water bottle with you to sip throughout the day. Herbal teas or water-rich foods like cucumbers and melons can also help keep you hydrated.
By setting these goals, you can ensure you're meeting your body's needs while avoiding common pitfalls like fatigue, dehydration, or nutrient deficiencies.
Maintain the Joy of Eating
One of the challenges of GLP-1 medications is that reduced appetite can make eating feel like a chore. However, enjoying your food is essential for both your physical and mental well-being. Here's how to keep meals satisfying:
- Focus on Flavor: Experiment with spices, herbs, and low-sodium seasonings to make meals more enjoyable without triggering discomfort. For example, cumin, paprika, or fresh basil can elevate simple dishes.
- Prioritize Foods You Love: Choose nutrient-dense foods that you genuinely enjoy eating. If you dislike certain vegetables, opt for others that provide similar benefits.
- Listen to Your Body: While it's important to eat at regular intervals, focus on foods that leave you feeling good—energized, satisfied, and comfortable.
Expert Tip: Plan meals you look forward to eating. If you enjoy the process of eating, you're more likely to stick to a nutritious routine.
Putting It All Together
Here's a sample day to help you balance regular meals, science-based goals, and the joy of eating:
- Breakfast: Scrambled eggs with spinach and whole-grain toast, plus a glass of water.
- Snack: A small handful of almonds and a few slices of cucumber.
- Lunch: Grilled chicken salad with mixed greens, avocado, and a drizzle of olive oil, paired with herbal tea.
- Snack: Greek yogurt with a sprinkle of chia seeds and fresh berries.
- Dinner: Baked salmon with steamed broccoli and quinoa, plus a glass of water or herbal tea.
By incorporating these healthy habits, you can create a sustainable approach to eating with or without GLP-1 medications. It's not about perfection—it's about making choices that support your health and help you feel your best.