Ask the RD | July

Our registered dietitian, Jamie, offers answers to nutrition-related questions our community have submitted over the past month.

The information shared within this blog is meant for informational purposes only and should not be received as medical advice.

If you have a question to submit, please click the button and watch for a response the following month. Before submitting a question, we invite you to visit the main page for Ask the RD and enter a keyword into the search box — your question may already be answered!

• How can I eat healthy while on a GLP-1 medication for weight loss?

  With the rising popularity and proven health benefits associated with anti-obesity medications — Ozempic, Wegovy, Mounjaro, and Zepbound — many find themselves considering one of these GLP-1 medications.

  For background, GLP-1 agonist medications utilize a synthetic form of the glucagon-like peptide-1 hormone which plays a role in appetite suppression, gastric emptying, and insulin response. They promote significant weight loss by helping to reduce caloric intake, lessen food cravings, and improve blood sugar levels. These impressive 15-20% body weight reductions within the first twelve to eighteen months of use are comparable to the weight loss seen with invasive bariatric surgeries. Beyond just weight loss and diabetic control, research is finding that GLP-1 medications offer additional benefits in cardiovascular, renal, liver, brain, and metabolic health.  

  Many patients are having success with weight loss and diabetes management; however, a healthy diet plus other lifestyle improvements are still extremely important to ensure optimal health benefits and lasting weight control.

  It is recommended to follow a healthy eating plan that is high in lean proteins, vegetables, fruits, whole grains, legumes, and healthy fats. Regular exercise is also encouraged to promote a healthy body composition (i.e., preserve lean muscle mass) while the body is shedding pounds. It is important to stay consistent with these healthy lifestyle habits to optimize health and maintain the weight loss, especially in the setting of GLP-1 medication cessation.  

  Though tremendous benefits can be seen with these medications, they do not come without side effects. As these medications impact gastric emptying, they may cause a number of GI side effects including nausea, vomiting, reflux, bloating, abdominal cramping, diarrhea, or constipation especially when just starting the medication or when changes to a higher dose. Recommendations to optimize nutrition and minimize GI symptoms include: 

  • Eat smaller portions at more frequent intervals 

  • Prioritize protein to help preserve your muscle mass as you lose weight 

  • Include plenty of fiber to promote bowel health 

  • Drink adequate fluids to prevent constipation  

  • Avoid empty calories and instead focus on nutrient-rich food options to ensure you are meeting your vitamin and mineral needs  

  • Limit or avoid high fat foods, refined carbs and added sugars, and alcohol as these can exacerbate GI discomforts 

  And though these medications are showing exciting results, they may not be for everyone. It is important to discuss the potential pros and cons of taking a GLP-1 medication with your physician. And remember that GLP-1 medications cannot do all the work for you. You may want to utilize a registered dietitian to help you create sustainable healthy eating habits or consider behavioral therapy to improve your relationship with food and dieting. You may want to join a gym or seek out a personal trainer to help you establish a strength training routine in order to build muscle and foster a healthy metabolism — you can also check out Basecamp’s free movement classes to help support you.

  Ultimately, these GLP-1 medications can be a powerful tool for improving your health, but they are not a substitute for healthy lifestyle habits such as a nutritious diet and regular exercise.

• Are any processed meats considered healthy?

  Previous Ask the RD Questions:  

  • Can processed meats be part of a healthy diet? (January 2024)

  • When selecting meat, what is the healthiest option? (September 2025)

Jamie Libera, RD, LD, CCTD, is a clinical dietitian within the Providence health system. She works closely with the heart programs in offering consultations for heart failure patients, cardiac rehab patients, and serves as the nutrition consultant for Basecamp Prevention + Wellness. Jamie offers monthly nutrition-based classes and a monthly heart-healthy recipe as part of Basecamp’s free community programming.