If you’re on GLP-1s, your reduced appetite may limit you to one small plate during holiday meals and events.
Learn how to build your holiday plate so that you can enjoy your favorite foods with less nausea and discomfort.
Putting protein first, eating smaller portions, and slowing down can help with nausea and fullness.
There are easy workarounds to enjoying your favorite holiday foods, but you may need to limit alcohol.
Whether you’re still experiencing nausea or you fill up after a few bites, you still want to enjoy your favorite holiday foods. The tips below reduce nausea and discomfort during GLP-1 holiday meals. It’s not about dieting or deprivation; it’s about adjusting each meal to your new appetite.
1. Avoid Your Triggers
Foods high in fat, butter, cream, and sugar are most likely to trigger nausea. During Thanksgiving and Christmas, this includes:
Alcohol
Mashed potatoes
Green bean casserole
Dessert
Greasy appetizers
Gravy
Sweet beverages
2. Plate and Eat Protein First
Holiday meals feel overwhelming when you know you can’t eat as much as you used to. Since GLP-1s reduce your appetite, make every bite count. Protein tends to sit more comfortably in queasy stomachs than rich, fatty dishes. Build your holiday plates by eating protein first, the leaner the better.
This includes:
Turkey
Ham
Other meat and seafood
Plant-based proteins like black-eyed peas, lentils, and tofu
3. Smaller Portions, Slower Pace
After plating your protein, add a few bites of the side dishes you love most. Since you’re eating less, savor every bite.
These tips may help minimize discomfort:
Eat slowly and pause partway through to check in with your body.
Stop eating when you’re full. Leftovers will be there tomorrow.
Skip foods that trigger your symptoms, or only eat a bite or two.
Sip ginger or peppermint tea after you eat to help settle your stomach.
Eat dessert later in the day after your dinner’s had time to digest.
4. Don’t Forget to Hydrate
GLP-1 medications can quiet your thirst along with your appetite. If you’re experiencing nausea or diarrhea, you’re at a higher risk of dehydration. Caffeine and alcohol also increase dehydration. The holiday season is busy, which can make hydrating and nourishing your body easy to forget.
Bring a water bottle with you as a reminder to drink more water.
Sip water slowly throughout the day rather than drinking large glasses.
Carry sugar-free or low-sugar electrolyte packets with you to increase hydration.
Unsweetened herbal tea and sparkling water count toward your water intake.
5. Skip or Limit Alcohol
Holiday meals aren’t the only thing to adjust due to GLP-1 medications. According to the American Journal of Lifestyle Medicine, alcohol can make nausea and acid reflux worse while you’re on a GLP-1 medication. So, you may want to skip or limit alcohol on Thanksgiving and Christmas. When you drink, eat a small amount of non-triggering foods, sip slowly, choose wine over high-sugar cocktails, and alternate with water. Also explore festive NA wine, Jamaican sorrel, or sparkling water with cranberry.
How to Say No to Family Who Wants You to Eat More
Loving relatives may push seconds. They may even take offense that you aren’t eating as much as you used to, but you don’t owe anyone an explanation about your health. Try responding by saying “It was delicious as always!” or “Can I take a plate home?” Accept that some loved ones simply won’t understand.
Beyond GLP-1 Holiday Meals: Nutritional Support for Every Season
The tips above help minimize your GLP-1 side effects during holiday meals. If you’d like to learn how to minimize your side effects and nourish your body year-round, let’s create a personalized meal plan. Since you’re eating less, the quality of your food has never been more important.
As a registered dietitian, I tailor meals to your lifestyle and the foods and flavors you love. Reach out to learn more!