GLP-1 medications can be a helpful tool for managing diabetes and supporting weight loss by reducing appetite and helping you feel full longer. While eating less can support weight loss, it also means your body has fewer opportunities to get the nutrients it needs. That's why choosing nutrient-dense foods and building healthy habits is so important.
Think of your medication as ONE part of the plan. Pairing it with balanced nutrition, regular exercise, and support from a registered dietitian can help you feel your best and protect your long-term health.
🥗 Make Every Bite Count
When your appetite is lower, focus on foods that provide the most nutrition.
Choose more often:
- Fruits and vegetables
- Whole grains
- Beans, lentils, and peas
- Lean proteins
- Fish and seafood
- Eggs
- Greek yogurt and cottage cheese
- Nuts and seeds
- Healthy fats
Try to limit:
- Refined grains
- Added sugars
- Sugar-sweetened beverages
- Fast food
- Ultra-processed snacks
- Desserts
- Red and processed meats
💪 Prioritize Protein
Weight loss can include the loss of muscle as well as body fat. Eating enough protein helps preserve:
- Muscle mass
- Strength
- Bone health
- Physical function
Easy ways to increase protein:
- Include a protein source at every meal.
- Eat your protein first before other foods.
- Keep convenient options like Greek yogurt, cottage cheese, hard-boiled eggs, or protein shakes on hand.
🍽️ When Your Appetite Is Low
It's common to feel less hungry while taking a GLP-1 medication. Instead of trying to eat large meals, aim for smaller meals and snacks throughout the day.
Try these ideas:
- Eat 4–6 smaller meals or snacks.
- Blend smoothies with fruit, vegetables, yogurt, or milk.
- Enjoy soups with beans or lean protein.
- Keep quick, nutritious options available.
- Set reminders to eat if you tend to forget.
Small meals can make it easier to meet your nutrition needs without feeling overly full.
🦴 Don't Forget Key Nutrients
Because you're eating less overall, it may be harder to get enough vitamins and minerals.
Talk with your healthcare provider or dietitian about whether you may benefit from:
- Vitamin D
- Calcium
- Vitamin B12
- A multivitamin
Supplement recommendations are individualized, so it's always best to discuss what's right for you before starting one.
🚶 Build Healthy Habits
GLP-1 medications work best when combined with healthy lifestyle habits.
Aim for:
- Strength training at least 3 days per week
- At least 150 minutes of moderate physical activity each week
- Staying well hydrated throughout the day
These habits help support muscle health, energy levels, and long-term success.
✔️ Daily GLP-1 Checklist
Downloadable PDF
We're Here to Help
Everyone's experience with GLP-1 medications is different. Whether you're just getting started or have been taking one for a while, our registered dietitians can help you meet your nutrition needs, manage side effects, preserve muscle, and build sustainable habits that last long after the medication.
Our amazing team is here to support you every step of the way.
Talk soon,
