Weight Loss
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Healthy Fall Foods to Eat on GlP-1 Medication

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Jordan Anthony, MS RDNAuthor's avatar
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Updated:  
October 23, 2024
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Medically reviewed by 
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Healthy Fall Foods to Eat While Taking GlP-1 Medication

As fall continues, cravings for hearty, comforting meals naturally increase. For patients on GLP-1 medications like compounded semaglutide, finding the right balance between satisfying comfort foods and supporting weight loss can be challenging. However, the abundance of seasonal produce and clever substitutions can make fall a delicious and healthy time of year. Here’s a guide to enjoying healthy fall comfort foods while staying on track with your weight loss goals.

Comfort Food Redefined: What to Prioritize

Comfort foods are often associated with high-calorie, carbohydrate-heavy dishes, but with a few adjustments, you can enjoy lighter versions that fit into a healthy eating plan. Look for meals that are:

  • Rich in fiber: Fiber aids in digestion and keeps you fuller for longer, which is ideal for patients on weight loss medication.
  • Packed with protein: Protein supports muscle mass and promotes satiety, which is especially important for those looking to maintain lean body mass while losing fat.
  • Seasonally inspired: Using fresh, seasonal produce not only enhances flavor but also adds vitamins, minerals, and antioxidants to your meals.

Top Healthy Fall Comfort Foods for GLP-1 Patients

1. Roasted Root Vegetables

Fall is the perfect time to enjoy nutrient-dense root vegetables like sweet potatoes, carrots, and parsnips. These vegetables are high in fiber and packed with vitamins like A and C. Roasting them with olive oil, garlic, and herbs enhances their natural sweetness without adding excessive calories. Pair with a lean protein like salmon, chicken or turkey breast to create a filling, balanced meal.

2. Pumpkin Soup

Pumpkin is a quintessential fall flavor, and it’s also low in calories while being rich in fiber and vitamin A. Make a comforting soup by blending roasted pumpkin with vegetable broth, a splash of almond milk, and spices like cinnamon and nutmeg. For added protein, top your soup with roasted chickpeas or mix in some plain Greek yogurt.

3. Cauliflower Mashed Potatoes

Swap traditional mashed potatoes with mashed cauliflower for a lower-carb, higher-fiber alternative. Cauliflower is an excellent source of fiber and antioxidants, and it provides the same creamy texture as mashed potatoes without the calorie density. Add garlic, a bit of olive oil, and herbs to bring out the flavors, making this a perfect side dish for any fall meal.

4. Turkey Chili

Chili is a hearty comfort food that can be adapted to fit a weight-loss-friendly diet. Use lean ground turkey instead of beef to reduce fat content, and load up your chili with beans, tomatoes, bell peppers, and onions. Beans provide a good source of plant-based protein and fiber, keeping you full and satisfied for hours. Avoid overloading with cheese or sour cream; instead, try topping your bowl with avocado slices or a dollop of Greek yogurt.

5. Spaghetti Squash with Turkey Meatballs

Spaghetti squash is a great low-carb alternative to pasta. When roasted, its flesh turns into spaghetti-like strands that can be topped with homemade marinara sauce and turkey meatballs. This dish is packed with fiber, protein, and flavor, making it an excellent comfort food choice that supports weight loss.

Tips for Making Fall Comfort Foods Even Healthier

  • Add seasonal spices: Spices like cinnamon, nutmeg, and cumin can add depth to your dishes without extra calories.
  • Focus on portion control: Even with healthy options, keeping portion sizes in check is crucial. Weight loss medication helps reduce appetite, but be mindful of eating just enough to feel satisfied.
  • Choose healthy fats: Use olive oil or avocado oil for cooking. These fats support nutrient absorption and keep you feeling full longer.
  • Stay hydrated: Fall comfort foods tend to be rich and warming, but don’t forget to stay hydrated with plenty of water or herbal teas.

Try these dietitian approved, fall inspired, recipes today!

Turkey Pumpkin Chili

Cauliflower Rice Pilaf

Caprese Spaghetti Squash with White Beans

Herb-Roasted Root Vegetables

Sources

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