Taking a GLP-1? Here’s how to stay nourished

With the growing availability of new weight loss medications, you likely know someone taking GLP-1s, or perhaps you’ve started taking one for your own health.

GLP-1s are prescription medicines that mimic a natural hormone to help control blood sugar, reduce appetite and help some patients manage diabetes or weight under a doctor’s care.

Because people taking GLP-1s often feel full sooner and eat less overall, dietitians say it’s important to make every bite count. That means choosing nutrient-dense foods, especially those rich in protein and fiber.

Fiber helps support healthy digestion, while protein helps maintain muscle mass during weight loss.

Excellent sources of high-quality protein include real beef, pork, poultry and dairy foods. Pairing protein with fiber-rich foods can help create balanced meals that are satisfying and nutritious.

“Beef pairs really well with fiber, and you can get that fiber from fruits, vegetables and whole grains,” says Erin Good, a registered dietitian with the Iowa Beef Industry Council.

A 3-ounce serving of beef, about the size of a deck of cards, provides 25 grams of protein for just 170 calories, Good notes.

Making smaller meals count

Good says choosing nutrient-dense foods is especially important for people taking GLP-1s, who tend to eat smaller meals because they feel full faster.

“They don’t always see a healthcare professional again for a couple months. And we don’t want them to have nutritional deficiencies. That’s not going to help anyone feel good or want to stick to it long term,” Good says.

The new U.S. Dietary Guidelines, released earlier this year, raised the recommended daily intake of protein to 1.2 to 1.6 grams per kilogram of body weight.

So a 170-pound person would need about 100 grams of protein per day, Good says.

For adults who are trying to eat more protein, reaching that goal can take planning.

Easy ways to add protein throughout the day

To meet your daily protein needs, Good recommends starting at breakfast instead of waiting until supper to eat most of your protein.

For example, you could scramble two eggs (15 grams protein) with leftover ground beef (25 grams) for a high-protein breakfast.

If you don’t feel hungry in the morning, try a fruit smoothie. Blend fruit with Greek yogurt and whey protein, then top with chia seeds, flax or chopped nuts for extra protein and texture.

Snacks can also help boost protein intake between meals. Good recommends snacks like deli meat, string cheese, Greek yogurt, beef sticks and nuts.

She also likes to make a simple trail mix with nuts, pumpkin seeds, chopped beef jerky and dried fruit, such as apples or raisins.

A practical option for busy families

While beef prices are higher right now, Good says beef can still be a practical way to add protein along with other nutrient-rich foods families enjoy.

“The cost for ground beef (per pound) is still more affordable than getting a latte,” she says.

In addition to protein, beef provides iron, zinc and B vitamins, nutrients, Good says.

And beef can also be part of a heart-healthy diet. More than 38 cuts of beef are considered lean, according to the U.S. Department of Agriculture. That’s thanks to the work of Iowa cattle farmers, who have adopted new innovations and improved genetics to meet consumer demand for leaner beef.

When shopping at the meat counter, look for lean beef cuts from the round or loin. Leaner cuts often benefit from low-and-slow cooking or a marinade for tenderness, Good says.

Good says Iowa cattle farmers take pride in raising nutritious, high-quality beef for your family, and theirs.

“I’m so impressed by how farmers never get a day off. You know, it’s always something. They can’t control the weather. But they are always such good sports about it. They truly love what they do,” Good says.

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