By Marcella Ranieri, RDN, LD, CLC
Guest Columnist
Holiday traditions, celebrations, and feasts have arrived. You may be wondering how to handle it all while on a GLP-1 medication. As a dietitian, I’m weighing in on the importance of pairing GLP-1 medications with lifestyle changes for side effect management and long-term success- even during the holidays.
GLP-1 medications were created as a Type 2 diabetes treatment but are now used for weight loss for those with an elevated BMI and for reducing risk of cardiovascular disease. It’s best to talk with your doctor about suitability.
GLP-1s have potential risk of nutrition-related side effects. Some of these include:
- Decreased appetite
- Nutrient deficiencies
- Nausea/vomiting
- Constipation
- Low energy
Let’s examine some lifestyle changes on GLP-1s during the holidays.
Prioritize protein
Consuming adequate protein can help maintain muscle, which is important during a weight loss journey. Protein is also important for blood sugar management. Foods with protein include meat, poultry, fish, nuts, and dairy. Your holiday meal may look different when you prioritize protein on your plate.
- Make at least a quarter of your holiday plate your protein of choice.
- Eat protein- and fiber-filled foods first.
- Bring your own desserts made with nuts, nut/seed butters, or make black bean brownies.
- Check out Kroger’s new Simple Truth Protein products.
Fill up on fiber
Fiber can help move things through the gut. With GLP-1 medications slowing gut motility, getting enough fiber becomes even more important. Most Americans aren’t getting enough fiber. The Dietary Guidelines for Americans recommends about 25 grams or 38 grams daily for adult women and men, respectively. Cook with fiber-filled foods like berries, beans/lentils, brussels sprouts, canned pumpkin, or oats at most holiday meals and snacks.
- Add beans/peas to holiday casseroles or leftovers.
- Make holiday desserts that include dates, nuts/seeds, berries, apples or carrots.
- Have a fiber supplement on hand for days you don’t eat much fiber.
Find ways to move
Walking, weightlifting, and other movement can prevent or improve constipation symptoms as well as help the body maintain muscle. Busy schedules and low energy during the holidays could throw off exercise routines. If usual goals feel overwhelming, set smaller movement goals during this time. Adjusting goals at different points in life is a great way to learn how to prioritize exercise long term.
- If a workout is missed, pick back up the next day or schedule time later in the week.
- Include family members or friends on a walk or holiday race.
Don’t skip meals
Our bodies can only absorb a certain amount of nutrients in a sitting. Since these medications cause the feeling of being full to last longer, there may be temptation to skip meals, including skipping breakfast or lunch the day of big holiday dinner. Eating small, frequent meals can help you get enough protein, fiber, vitamins and minerals, and reduce any nausea/vomiting symptoms.
- Keep nutritious breakfast and lunch staples on hand, like oatmeal or cottage cheese, to reduce chance of skipping meals.
- If experiencing low appetite, set a phone alarm for meal reminders.
Ditch the fizzy drinks
Carbonated drinks can cause GLP-1 individuals to feel full fast. Prioritize water and limit carbonated drinks – or drink them after or between mealtimes – to ensure the body gets the nutrition it needs from food.
Lose the diet mentality
It’s helpful to make food and exercise behavior changes that can be maintained long-term. It’s important to balance foods you enjoy during the holidays with nutrients your body needs.
Working with Kroger Health registered dietitians (sign up at kroger.com/nutritionyourway) while taking GLP-1 medications can help reduce side effects and ensure long term success. For GLP-1 support during the holidays, Kroger Health is here to help.