I'm a Dietitian—These Are 15 Grocery Staples I Recommend to Anyone on GLP-1
A bariatric dietitian told Newsweek that when appetite is reduced, "every bite should provide meaningful nutrition."
For millions of Americans with GLP-1 medications, eating less feels natural. The real challenge lies in ensuring sufficient protein, fiber, and essential nutrients. According to KFF, around one in eight U.S. adults take a GLP-1 medication, making nutrition awareness critical. Bariatric dietitian Helene Konsker advises her patients to follow a "protein-first" shopping approach.
She advises shoppers to start by selecting a protein source for each meal and snack before adding fruits, vegetables, and whole grains. GLP-1 medications work by mimicking a hormone that aids appetite regulation, leading to increased satiety, reduced hunger, and slower stomach emptying. Consequently, many users consume fewer calories and shed weight.
After securing protein needs, the rest of the cart should consist of fiber-rich produce, whole grains, and healthy fats to promote digestive health and overall nutrient intake. Here, dietitian Helene Konsker recommends the 15 grocery items most often suggested to her GLP-1 medication patients. Greek yogurt, with 15-20 grams of protein per serving, is easy to consume even when appetite is low.
Cottage cheese, rich in casein protein, supports muscle maintenance and has a soft texture, making it a favorable option during less appealing meal days. Eggs, containing complete protein with all nine essential amino acids, are quick to prepare and generally well-tolerated when cooked simply. Salmon and other oily fish combine high-quality protein with heart-healthy omega-3 fats.
Frozen salmon simplifies portion control and reduces waste. Pre-cooked chicken provides lean protein and can be integrated into salads, wraps, or soups. Protein shakes offering 20-30 grams of protein aid in boosting intake during episodes of nausea or low appetite. Konsker prefers protein shakes over protein bars, as the latter often contain ingredients that may cause bloating, gas, or diarrhea in sensitive individuals.
Berries, high in fiber and antioxidants, can be added to smoothies, yogurt, or cottage cheese. Canned or vacuum-packed berries are handy for quick meal additions. Oats, containing soluble fiber associated with digestive benefits, are gentle on the stomach and can be prepared as overnight oats. Adding fiber gradually and ensuring sufficient hydration is crucial, as increasing fiber without enough fluids may worsen constipation, a common side effect of GLP-1 medications.
Kiwifruits provide vitamin C, hydration, and fiber. Incorporate these fruits gradually, ensuring adequate fluid intake. Chia seeds and flaxseeds deliver fiber, omega-3 fats, and minerals in small servings. Introduce these seeds slowly and increase gradually. Frozen vegetables match the nutrition of fresh produce while lasting longer, reducing food waste, and increasing fiber without additional shopping trips.
Edamame offers fiber, complete plant protein, iron, and folate in one food. Choose it as either a snack or side dish. On days when nausea makes eating difficult, consider bone broth and protein-rich soups, which provide hydration, electrolytes, and gentle nutrition. To maintain muscle during weight loss, pair adequate protein intake with regular resistance exercise.
Written by urgent.news from Newsweek's reporting — not their text. Machine-written — may contain errors; check the original before relying on it.
