50+ Lifestyles

Dietitian’s Nutrition Tips for GLP-1 Weight Loss Medications

By Hannah Anderson MA, RDN, LDN, CLS
Hy-Vee Registered Dietician
(515) 695-3602     hannah.anderson1@hy-vee.com

The use of weight loss medications has become increasingly more popular. Did you know that nutrition can help you be even more successful with these medications? Let’s review GLP-1 receptor agonists (Ozempic, Wegovy and Rybelsus) and the importance of evidence-based nutrition guidance while taking them.

What are GLP-1s?

These medications are a class of drugs that mimic the body’s hormone (glucagon-like-peptide-1). They’re injectable and primarily prescribed for patients with type-2 diabetes and obesity. They may help reduce blood sugar (glucose) levels and decrease body weight. Reduced appetite, increased sense of fullness, decreased “food noise” and reduced food cravings are noted effects.

Specific prescribing requirements exist, and they’re not a solution but a tool that, when combined with a healthy diet and lifestyle pattern, may help with long-term weight management.

Overall nutrition goals

• Muscle maintenance: With any weight loss approach, muscle loss can occur, reducing strength and metabolism (calorie-burning rate). With GLP-1’s it’s even more important to eat enough protein and remain physically active to maximize body fat loss and maintain muscle mass.
• Balanced nutrition intake: Reduced appetite is a common side effect, and eating a balance of key macronutrients (protein, fat and carbohydrates) throughout the day is suggested. Adequate daily fiber intake and fluids are also important, along with other dietary recommendations.

Protein-rich snack ideas

Consuming adequate protein is an important nutrition goal. The following are a few protein-rich snack options that also include fiber:

• Energy snack bars. Try Sunflower Seed Energy Bars (see recipe below.)
• Yogurt with fruit and nuts. Look for a yogurt brand that’s high in protein, such as Too Good, which has zero sugar, 13 grams of protein, 70 calories per serving, and no artificial sweeteners or lactose.
• Protein-packed smoothies: Add a scoop of protein powder into a blender with milk or kefir. Toss in yogurt, frozen bananas, berries and ground flax seed.
• Ready-to-drink protein shakes. Ready-to-drink protein shakes are shelf-stable and usually contain 25 – 35 grams of protein, depending on the variety. Add the shake to a fruit smoothie for an extra protein boost.
• Nut butters. Spread peanut or almond butter on a whole-grain cracker or toast.

Maximizing results – collaborating with a dietitian

Meeting with a registered dietitian can provide specific nutrition and lifestyle guidance that helps patients on their weight loss journey. Sessions begin with an assessment of current food intake and a personalized nutrition plan that addresses macronutrients and individual needs. Meal suggestions, sample menus, recipe ideas and strategies for managing medication impacts may also be provided.

Long-term success

Weight loss medications are only one tool in the larger picture of weight management. To get the best results, remember to follow up with a medical team and consider meeting regularly with a registered dietitian.  Hy-Vee registered dietitians offer personalized guidance to assist in various nutrition goals, including nutrition management of GLP-1’s. Health insurance coverage may also be available depending on the location.

Visit Hy-Vee.com/Health to get started with a free discovery session to learn more about programs and services: Best Dietitians Near Me: Nutrition Counseling and Meal Planning (hy-vee.com)

This information is not intended as medical advice. Please consult a medical professional for individual advice.

Image courtesy of Hy-Vee Inc.

Sunflower Seed Energy Bars

This easy “no bake” chewy bar will satisfy your sweet tooth while providing excellent protein and fiber sources.

Servings: 16

All you need:

• 3/4 c. creamy sunflower butter
• (can substitute peanut or almond butter)
• 1 c. agave nectar
• 1 1/4 c. Hy-Vee old-fashioned oats
• 1/2 c. wheat germ
• 1/2 c. oat bran
• 1/2 c. ground flax seed
• 1/2 c. vanilla-flavored whey protein powder
• 3/4 c. nuts, seeds, and fruit trail mix
• 1/2 c. mixed dried fruit bits or dried cranberries

All you do:

1. Stir sunflower butter (or alternate) and agave nectar in a large bowl, mixing well. Add oats, wheat germ, oat bran, flax seed, protein powder, nuts, and dried fruit to the mixture, stirring well.
2. Press the mixture into a 9-by-9-inch baking pan. Freeze for 15 minutes; cut into 16 squares. Return to the freezer and freeze until hard. Remove from the freezer and wrap each square with plastic wrap. Store bars in a freezer bag. They are best eaten when partially frozen.

Nutrition Facts per serving: 250 calories, 35 g carbohydrate, 6 g fiber, 21g total sugar (includes fruit), 10 g fat, 1 g saturated fat, 0 mg cholesterol, 8 g protein, 90 mg sodium

Recipe Source: Hy-Vee, Inc.

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Hannah Anderson is a registered dietitian at Hy-Vee. She can be reached at (515) 695-3602 or at hannah.anderson1@hy-vee.com.