Let’s Make This Painless

If you talk to any nutritionist, they’re eventually going to ask how many fruits, vegetables, whole grains, and protein sources you eat in a day.  Unless you’re some sort of nutrition virtuoso, you probably have a sneaking suspicion it isn’t enough and that you’re about to get a gentle scolding. 

To avoid that inevitable discussion—or at least come out in better shape than most, this post might help.  Yeah, it’s like revisiting 6^th grade health class, but seriously do you know how many servings of vegetables you need a day?  How about protein?  Well, your burning questions get answered here! (Hey, I’m trying for enthusiasm here.)

So, just how many servings of fruits, vegetables, grains, dairy, and protein are you supposed to consume a day?

According to MyPlate, your meals should roughly break down like this:

• 50% fruit and vegetables,
• 25% grains
• 25% protein
• A side of dairy

Totally doable.  Right?

Ok…how many servings of everything are you supposed to have? …Let’s find out!

Fruits and Vegetables

It’s not complicated at all. Anyone should be able to remember that it’s 2 servings of fruit per day and 3 servings of vegetables per day.  Basically, a cup is a serving.  Or one piece of fruit. Simple!

Between them, they provide potassium, fiber, vitamin C, vitamin A, and folate. All the stuff you need for a balanced diet, and it’s especially important for those taking a GLP-1. 

Why? 

Because with a limited appetite, you could miss out on all of this, which long-term is a bad idea. For instance, if you don’t get enough fiber, you’re probably going to get constipated.  Yes, I know—gross.  But it’s something you’re going to want to avoid. 

Lesson?  Eat your veggies!

Dairy

Want to find out about dairy? (I know you’re just dying to.)

Dairy is pretty straightforward too.  You just need 3 servings – like a cup of milk or yogurt.

Of course, for those taking a GLP-1, you want to focus on low fat or fat-free dairy foods so you can still get in the nutrients it provides without extra calories from fat.  But then again, you need some fat.  So, this is something you’ll need to decide for yourself.

So what’s actually in dairy?  Calcium, potassium, and vitamin D.  They’re important for bone strength—something that can become a concern during rapid weight loss. 

Why?

With a reduced appetite, it’s easier than you think to fall short on nutrients that support bone health. And with rapid weight loss, you might lose muscle, which could then put more stress on your bones. So they need to be strong!

Grains

Grains are completely manageable, too.  You’re supposed to get 6 to 8 ounces per day. Of which 2–4 should be whole grains. I know you’re thinking—an ounce?  Like I’m going to weigh my food?  You won’t have to.  An ounce is like a slice of bread or a cup of cereal, or a half cup of cooked rice or pasta.  So, no big deal.

Okay…why should you care?

Because grains are a great source of fiber, complex carbohydrates, several B vitamins, iron, magnesium, folic acid, and selenium.  Which are important for GLP-1 users because they improve digestion.  You know that thing that the meds slow down? Fiber and everything else will help you avoid constipation too.  (Yeah, that again. Face it, it’s a problem most people taking a GLP-1 have.)

Another thing grains do? Aid in weight management—you know, the reason you’re taking a GLP-1 med?  They help fill you up and make you feel satisfied, so you eat less.   Hard to argue with that.

They do a few other things too, but the big ones are reducing the risk of heart disease and type 2 diabetes—two conditions GLP-1 meds are known to help treat. So really, the grains support what the meds are already trying to do.

Protein

Okay, I admit protein is a bit more complicated than the others.  But it doesn’t have to be.  All you need is 5 to 6 ounces a day.  But with a high-protein diet, you’ll want more. 

How much more is the pressing question.    

Warning: You’re going to hate the answer.

The answer?

I don’t know.  

Here’s another hated answer—talk to a weight loss specialist or a nutritionist, as they can give you a specific answer geared to your needs. 

Now that we have the prerequisite warning out of the way…

What is an ounce of protein?  It’s easier than it sounds. It’s one egg, or a tablespoon of peanut butter, or 1 ounce of meat, etc.  And there are a lot of options if you want to branch out beyond meat, like beans, nuts, seeds, dairy, and tofu. 

What does protein actually do? And why do you care as a GLP-1 user? 

It’s essential for building and repairing body tissues like muscles—you know, that thing we’re repeatedly warned that we might lose with rapid weight loss. 

Another point of interest for you as a GLP-1 user? 

Keratin—the protein that makes up your hair—is built from the protein you consume.  It’s vital for hair growth and helps prevent excess shedding and breakage—that thing we’re also warned about. Who here wants to have thin hair?

Lesson?  Eat some meat!  Or at least some cheese.  Or God help you—tofu. 

So There You Go

On its face, nutrition is pretty easy.  You can count to 3 or 6 or 8. (I’d hope.  Or that’s an entirely different conversation.) 

You know how to measure your food.  Or be like me and eye the food and guess.  Chances are you’ll be close enough.  Probably a little over, which is great for getting enough fiber or protein, but isn’t so good for a calorie count, so you probably do want to measure your food.

So now you know what good nutrition looks like! If a nutritionist asks you about it, you are at least informed enough that you won’t embarrass yourself.  (And this post wasn’t too painful, was it?)