GLP-1 Diet Basics

 

Here are 6 tips to help you maximize results and minimize side effects when taking GLP-1s.

GLP-1 medications like Ozempic, Wegovy, Mounjaro and Zepbound can help lower blood sugar and support weight loss. If you are taking one of these medications, your food choices can make a big difference in how well they work and how you feel in the process, but there’s not one particular diet that should be followed. However, there are a few dietary basics that can improve your experience.

Since the medications work by slowing digestion and suppressing appetite, a focus on eating nutrient-rich foods that your body can easily digest and experimenting with GLP-1 recipes that keep you satisfied will help you see positive results while minimizing gastrointestinal side effects. Although each person has to find what works best for them, here are 6 diet basics to follow when taking GLP-1 medications:

1. Eat enough food. Some people find it difficult to consume enough calories to stay energized, which can leave them feeling tired, sluggish and unwell. If you can’t eat enough solid food, consider drinking high-protein smoothies or shakes to get enough calories, protein and nutrients. Also, don’t go too long without eating. Aim to eat a little bit every few hours.
2. Don’t eat too much at once. It’s not uncommon to feel too full or uncomfortable after eating a big meal, or even after eating a meal that used to leave you feeling satisfied. Slower digestion means you will likely feel full after eating less than you’re used to. Eating several smaller meals and snacks throughout the day is usually preferable to eating a few bigger meals.
3. Prioritize protein. One of the most important nutrients you need when taking GLP-1s is protein. Not only does it help you stay full but it helps preserve lean muscle mass. Rapid weight loss increases the chance that you’ll lose muscle in addition to fat, but eating protein helps. Strength training is also essential to preserve lean muscle as much as possible.
4. Don’t skimp on fiber. Many people on GLP-1s experience constipation, but eating enough fiber-rich foods can help everything move through your system more smoothly. Fiber can be found in fruits, vegetables, whole grains and legumes like lentils or black beans. Fiber supplements may also be needed. Increase fiber intake slowly and drink enough water to improve fiber’s effect.
5. Stay hydrated. GLP-1 medications can make you dehydrated and it’s easy to forget to drink enough when you don’t have much of an appetite. Proper hydration helps keep your digestive system moving and may lessen other side effects. It also supports weight loss and is essential for all bodily functions. Get in the habit of keeping a water bottle nearby to sip throughout the day.
6. Avoid “junk” foods. Although you can technically eat anything you want when taking GLP-1s, many people find that foods high in fat or sugar cause unwanted side effects such as nausea, vomiting, bloating and diarrhea. Fried foods, sweets and highly processed foods don’t need to be completely sworn off, but it’s best to enjoy them only sparingly and in small portions.

Everyone reacts differently to GLP-1 medications, which is why the best eating plan is one that makes you feel good while seeing positive results. If you are having a hard time figuring out what to eat, are struggling with side effects or are not seeing the reduction in blood sugar or weight you are expecting, talk to a doctor or registered dietitian for advice or dietary recommendations.

Copyright 2025 © Baldwin Publishing, Inc.  Health eCooks® Heart Healthy Recipes® is a registered trademark of Baldwin Publishing, Inc. Any duplication or distribution of the information contained herein without the express approval of Baldwin Publishing, Inc. is strictly prohibited.

Date Last Reviewed: June 17, 2025

Editorial Review: Andrea Cohen, Editorial Director, Baldwin Publishing, Inc. Contact Editor

Medical Review: Jane Schwartz, RDN, CLT

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No information provided by Baldwin Publishing, Inc. in any article is a substitute for medical advice or treatment for any medical condition. Baldwin Publishing, Inc. strongly suggests that you use this information in consultation with your doctor or other health professional. Use or viewing of any Baldwin Publishing, Inc. article signifies your understanding and agreement to the disclaimer and acceptance of these terms of use.

5 Tips to Ease Back to School Anxiety

 

Here’s how to make the transition to a new school year easier on everyone in the family.

The start of a new school year is often exciting, but it can also stir up a lot of nerves. Kids may feel anxious about going back to school, no matter what their age. They might worry about making friends, finding their way around school or handling the workload. Even just a change in routine can cause anxiety until they settle in. And kids aren’t the only ones who may feel the pinch at this time of year – adults may be stressed as well.

The good news is that back-to-school stress and anxiety are often manageable and short-lived. As a parent or guardian, here are some things you can do to make the transition to a new school year smoother for everyone:

1. Ease into new routines. Jumping back into a school routine can be stressful if you wait until the last minute. Instead, start moving bedtime and wake times up, set aside quiet times for reading and reinstate regular mealtimes for the last few weeks of summer if your routine has otherwise been a bit of a free-for-all. Routines help kids and adults alike feel more in control.
2. Ask direct questions. Kids often won’t come right out and tell you they’re anxious, but as a parent, you may notice that they’re being quiet, cranky or clingy. Be direct and ask gentle questions like, “Is there anything you're nervous about with school starting?” Let them know it’s okay to feel anxious and give them tips on how to cope with anything that worries them.
3. Do a practice run. If your child is starting a new school or riding the bus for the first time, practice can ease fears. Visit the school together, walk the halls or even drive the route a few times. Meet their teacher and try to get together with other kids in their class, if possible. Familiarity helps reduce anxiety because it removes the fear of the unknown.
4. Stay positive. Focus on what kids might enjoy when school starts, like seeing friends, learning something new or joining a club. If you’re feeling anxious about any aspect of the upcoming school year, such as not liking the teacher they have been assigned, try not to let your kids pick up on your energy. If you’re stressed, they probably will be too.
5. Practice coping skills. Talk to your child about things they can do when they start to feel stressed or anxious. Deep breathing, counting to ten or thinking of a happy place are good ways to manage negative feelings. It’s helpful for parents to have a few tricks up their sleeves, too, for when stress starts to rear its ugly head.

Some anxiety is to be expected when a new school year rolls around, but if your child’s feelings don’t go away after a short time or get worse, it may be time to reach out to a school counselor, pediatrician or therapist. They can offer additional support and are often experienced in working with children who have similar fears, concerns and emotions.

Copyright 2025 © Baldwin Publishing, Inc.  Health eCooks® Heart Healthy Recipes® is a registered trademark of Baldwin Publishing, Inc. Any duplication or distribution of the information contained herein without the express approval of Baldwin Publishing, Inc. is strictly prohibited.

Date Last Reviewed: June 20, 2025

Editorial Review: Andrea Cohen, Editorial Director, Baldwin Publishing, Inc. Contact Editor

Medical Review: Perry Pitkow, MD

Learn more about Baldwin Publishing Inc. editorial policy, privacy policy, ADA compliance and sponsorship policy.

No information provided by Baldwin Publishing, Inc. in any article is a substitute for medical advice or treatment for any medical condition. Baldwin Publishing, Inc. strongly suggests that you use this information in consultation with your doctor or other health professional. Use or viewing of any Baldwin Publishing, Inc. article signifies your understanding and agreement to the disclaimer and acceptance of these terms of use.

 

What to Expect at Your Child’s Wellness Visit

 

Here’s what the doctor will check at your child’s physical and how to prepare for the visit.

Bringing your child to the doctor for a wellness visit each year is one of the best things you can do for their health. These checkups are an opportunity to make sure your child is growing and developing the way they should, catch any concerns early and ask any questions you may have.

When it comes to what to expect at these visits, it’s worth noting that annual physicals look a little different depending on your child’s age. If your child is very young, your doctor will check developmental milestones, like whether your baby is sitting up or your toddler is starting to talk. As your child gets older, the focus will shift to things like school performance, mental health and social development.

No matter what the child’s age, however, most wellness visits include:

• A review of height, weight and growth patterns
• A head-to-toe physical exam
• Vision and hearing screenings
• Blood pressure and heart rate checks
• Vaccinations or boosters, if needed

The doctor will likely ask about your child’s eating, sleeping and activity habits, as well as their emotional and social development. They may also screen for anxiety, depression or signs of learning or behavior problems. This is especially important during and after major life changes, such as moving, starting a new school or going through a tough family situation.

If your child is a preteen or teen, your provider may also ask to speak with them privately for part of the visit. This gives kids a chance to ask questions about their health, bodies or emotions in a safe, judgment-free space.

Preparing for the Visit

Wellness visits are the ideal time to talk about anything that’s been on your mind when it comes to your child’s health and development. You know your child better than anyone, so if you’ve noticed changes in behavior, appetite, sleep, mood or school performance, bring it up. Make notes of what you want to talk about so you don’t forget. You should also bring any forms that need to be filled out for school, daycare or sports teams.

It’s also a good idea to arrive with a list of questions you want to ask, such as:

• Is my child’s growth and development on track?
• Are there any vaccines we’re missing?
• How can I help my child stay active and eat healthier?
• Should I be worried about anything I’ve noticed at home or school?
• How can I support my child’s mental health or emotional well-being?

If you’re feeling overwhelmed by anything going on with your child, let the doctor know. Many providers can connect you with community resources, mental health support or parenting tools that can help. They can also connect you with specialists if they feel there’s a need for further evaluation, treatment or care that goes beyond the scope of their practice.

Copyright 2025 © Baldwin Publishing, Inc.  Health eCooks® Heart Healthy Recipes® is a registered trademark of Baldwin Publishing, Inc. Any duplication or distribution of the information contained herein without the express approval of Baldwin Publishing, Inc. is strictly prohibited.

Date Last Reviewed: June 23, 2025

Editorial Review: Andrea Cohen, Editorial Director, Baldwin Publishing, Inc. Contact Editor

Medical Review: Perry Pitkow, MD

Learn more about Baldwin Publishing Inc. editorial policy, privacy policy, ADA compliance and sponsorship policy.

No information provided by Baldwin Publishing, Inc. in any article is a substitute for medical advice or treatment for any medical condition. Baldwin Publishing, Inc. strongly suggests that you use this information in consultation with your doctor or other health professional. Use or viewing of any Baldwin Publishing, Inc. article signifies your understanding and agreement to the disclaimer and acceptance of these terms of use.