{"id":35665,"date":"2025-08-13T14:47:35","date_gmt":"2025-08-13T02:47:35","guid":{"rendered":"https:\/\/www.myfoodbag.co.nz\/explore\/?p=35665"},"modified":"2026-11-10T07:06:46","modified_gmt":"2026-11-09T18:06:46","slug":"smart-portions-what-to-eat","status":"publish","type":"post","link":"https:\/\/www.myfoodbag.co.nz\/explore\/2025\/08\/13\/smart-portions-what-to-eat\/","title":{"rendered":"Smart Portions: What to eat"},"content":{"rendered":"\n

If you\u2019re experiencing a reduced appetite or finding you feel full sooner than usual, you might be wondering: what should I eat?<\/em><\/p>\n\n\n\n

When you\u2019re eating smaller amounts, it can take a little more thought to get enough protein, fluids, fibre and other essential nutrients. Making the most of the food you eat can help support your energy, muscle strength, digestion and overall health.<\/p>\n\n\n\n

Our Registered Dietitian Lily \u2018Lentil\u2019 shares some key nutrients to prioritise, along with practical tips to help you nourish your body when your appetite is smaller.<\/p>\n\n\n\n

<\/p>\n\n\n\n

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The information below is intended as a general guide. Your individual nutritional needs will vary depending on your health, circumstances and activity levels.<\/p>\n\n\n\n

<\/p>\n\n\n\n

Calories<\/h2>\n\n\n\n

Recommended amount<\/h4>\n\n\n\n

Your energy needs will vary depending on your age, gender, weight, and physical activity levels. If your appetite is smaller, it can sometimes be more challenging to eat enough to meet your body\u2019s needs (1).<\/p>\n\n\n\n

Rather than focusing on a specific calorie target, prioritise nourishing foods that provide a range of essential nutrients.<\/p>\n\n\n\n

Tips<\/h4>\n\n\n\n
    \n
  1. The quality of the foods you eat matter just as much as your daily calorie intake. <\/li>\n\n\n\n
  2. It’s important to focus on whole foods because these foods provide a package of nutrients like protein, dietary fibre, iron and calcium. Examples include vegetables, fruit, whole grains, legumes (chickpeas, lentils), lean protein sources (fish, poultry), and low-fat dairy products. <\/li>\n\n\n\n
  3. Monitor your meals and food intake to ensure you are getting enough food in each day.<\/li>\n\n\n\n
  4. If you have a reduced appetite, aim for smaller (more manageable) and frequent meals (2). <\/li>\n<\/ol>\n\n\n\n

    Remember<\/h4>\n\n\n\n

    When your appetite is reduced, it can be harder to get enough energy and essential nutrients from food alone. If you\u2019re finding it difficult to eat enough, your health professional or dietitian can help you work out an approach that meets your individual needs.<\/p>\n\n\n\n

    <\/p>\n\n\n\n

    Protein<\/h2>\n\n\n\n

    Recommended amount<\/h4>\n\n\n\n

    Protein is essential for building and maintaining muscle, repairing body tissues and supporting many important functions in the body. Getting enough protein is particularly important when you\u2019re eating smaller amounts.<\/p>\n\n\n\n

    Your individual protein needs will vary depending on factors such as your age, activity levels and health. Aim for 1.0 – 1.5 grams of protein per kilogram of body weight per day (1,2). <\/p>\n\n\n\n

    Tips<\/h4>\n\n\n\n
      \n
    1. Eat the protein foods on your plate first to ensure you are eating enough protein (aim for around 25-30g per plate and use protein-rich snacks to help you bridge the gap on days you eat less food or have a lower appetite). <\/li>\n\n\n\n
    2. Include quality protein foods at each meal i.e. lean meats, chicken, fish, seafood, low-fat dairy products like milk, Greek yoghurt and cottage cheese, peas, edamame beans, lentils, tofu, nuts and seeds.<\/li>\n\n\n\n
    3. Add a scoop of protein powder to boost smoothies and breakfast bowls.<\/li>\n\n\n\n
    4. Seek advice from your health professional around meal replacement products like shakes or bars. These can be helpful to supplement dietary intake especially if your appetite is significantly affected (1).<\/li>\n<\/ol>\n\n\n\n

      Remember: eating enough protein, alongside resistance and strength-based exercise, can help to preserve your muscle and reduce any losses (1,2).<\/h4>\n\n\n\n

      <\/p>\n\n\n\n

      Fluids<\/h2>\n\n\n\n

      Staying hydrated supports many essential functions, including temperature regulation, circulation and digestion.<\/p>\n\n\n\n

      Recommended amount<\/h4>\n\n\n\n

      Aim to drink 2 \u2013 3 litres per day.<\/p>\n\n\n\n

      Tips<\/h4>\n\n\n\n
        \n
      1. Fluids include water (plain or sparkling), low sugar drinks, tea\/coffee, nutrient-dense beverages (such as low-fat dairy or plant-based, calcium-fortified dairy alternatives), veggie\/protein-packed soups, smoothies (1). <\/li>\n\n\n\n
      2. Keep fluids within easy reach. Carry a water bottle or keep a glass of water nearby to help you remember to drink regularly throughout the day.<\/li>\n\n\n\n
      3. Build hydration into your routine. Try having a drink when you wake up, with meals and snacks, or at regular points throughout the day.<\/li>\n\n\n\n
      4. Limit alcohol because it doesn’t provide any benefit to your health and can increased dehydration.<\/li>\n\n\n\n
      5. Limit caffeine because it can make you need to use the toilet more often – making it even harder to meet your fluid requirements. <\/li>\n<\/ol>\n\n\n\n

        <\/h4>\n\n\n\n
        \n
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        <\/p>\n\n\n\n

        Carbohydrate<\/h2>\n\n\n\n

        Recommended amount<\/h4>\n\n\n\n

        Carbohydrates provide energy for your body and brain, and many carbohydrate-containing foods also provide important nutrients, including dietary fibre, vitamins and minerals.<\/p>\n\n\n\n

        Choosing a variety of carbohydrate sources can help support your overall nutrition and digestive health.<\/p>\n\n\n\n

        Tip<\/h4>\n\n\n\n
          \n
        1. Include wholegrain carbohydrate foods where you can. Options such as brown rice, bulgur wheat, wholemeal couscous, oats, weetbix, whole grain breads, wholemeal pita provide dietary fibre and other nutrients.<\/li>\n\n\n\n
        2. Enjoy a variety of carbohydrate sources. Fruit, vegetables and legumes such as lentils and chickpeas also contribute carbohydrates, alongside other important nutrients.<\/li>\n\n\n\n
        3. Choose options that suit your appetite and preferences. If you find larger meals difficult to manage, smaller portions of carbohydrate foods can still contribute to a balanced meal.<\/li>\n<\/ol>\n\n\n\n

          <\/h4>\n\n\n\n

          Dietary fibre<\/h2>\n\n\n\n

          Dietary fibre supports healthy digestion and regular bowel movements. It can also help support healthy blood cholesterol and blood glucose levels.<\/p>\n\n\n\n

          Recommended amount<\/h4>\n\n\n\n

          Aim for 25-30g dietary fibre per day.  <\/p>\n\n\n\n

          Tip<\/h4>\n\n\n\n
            \n
          1. Dietary fibre helps to keep your bowels regular and healthy, lowers blood cholesterol and slows the release of blood glucose. <\/li>\n\n\n\n
          2. Whole grain carbohydrate foods like brown rice and bulgur wheat, vegetables and fruit (skins on), legumes (beans, chickpeas) and seeds (chia seeds, sunflower seeds) will help to contribute dietary fibre to your plate at each meal.<\/li>\n\n\n\n
          3. It is important to gradually increase your fibre intake and drink plenty of water to prevent gut-related symptoms like bloating and constipation (1).<\/li>\n\n\n\n
          4. If you are unable to meet your dietary fibre requirements, chat to your health professional around whether a dietary fibre supplement is an option. \u202f <\/li>\n<\/ol>\n\n\n\n

            Remember<\/h4>\n\n\n\n

            If you experience ongoing constipation, bloating or other gut symptoms, speak with your health professional around how to gradually and safely increase your fibre intake. <\/p>\n\n\n\n

            <\/p>\n\n\n\n

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            <\/p>\n\n\n\n

            Fat<\/h2>\n\n\n\n

            Dietary fat provides energy, helps your body absorb vitamins A, D, E and K, and supports normal cell function. Including a variety of fats is an important part of a balanced diet.<\/p>\n\n\n\n

            Tips<\/h4>\n\n\n\n
              \n
            1. Choose healthy poly and monounsaturated fats such as <\/strong>nuts and seeds, avocado, nut butters, oily fish and olive oil due to the heart health benefits.<\/li>\n\n\n\n
            2. Make small additions when appetite is limited.<\/strong> Depending on your needs and preferences, adding foods such as nut butter, seeds or olive oil to meals can increase the meal’s energy and nutrient content without requiring a much larger portion.<\/li>\n\n\n\n
            3. Choose foods that feel comfortable for you. <\/strong>Some people find richer, creamy, fried and fatty foods less appealing when their appetite is reduced. If this applies to you, experiment with different ingredients and preparation methods to find what works best.<\/li>\n<\/ol>\n\n\n\n

              <\/p>\n\n\n\n

              We eat food not nutrients<\/h2>\n\n\n\n

              When your appetite is smaller, getting the nourishment your body needs can take a little more thought. It doesn\u2019t need to mean complicated meals or a complete change to how you eat – focus on a variety of whole foods, protein-rich meals and finding practical ways to eat regularly to help support your overall wellbeing.<\/p>\n\n\n\n

              The goal isn\u2019t to get every meal perfect. It\u2019s to find sustainable ways to nourish yourself that work for your appetite, preferences and lifestyle.<\/p>\n\n\n\n

              <\/h4>\n\n\n\n

              Ready to make every mouthful count?<\/strong><\/h2>\n\n\n\n

              Check out our Smart Portions Meal Plan \u2013 balanced, protein-packed and portion-controlled meals designed to help you stay nourished while having a reduced appetite.<\/h4>\n\n\n\n

              Explore our Smart Portions Meal Plan<\/a><\/h4>\n\n\n\n
              \n
              \"\"<\/figure>\n<\/figure>\n\n\n\n

              <\/p>\n\n\n\n

              If you’re experiencing significant changes in your appetite and concerned about your food intake, check in with your healthcare professional to help ensure you’re meeting your individual nutrition needs.<\/em><\/p>\n\n\n\n

              References<\/p>\n\n\n\n

                \n
              1. Almandoz JP et al. Nutritional considerations with anti-obesity medications. Obesity (Silver Spring). 2024 Sep;32(9):1613-1631.<\/li>\n\n\n\n
              2. Mozaffarian D et al. Nutritional priorities to support GLP-1 therapy for obesity: A joint Advisory from the American College of Lifestyle Medicine, the American Society for Nutrition, the Obesity Medicine Association, and The Obesity Society. Obesity (Silver Spring). 2025; 1-29.<\/li>\n<\/ol>\n\n\n\n

                <\/p>\n","protected":false},"excerpt":{"rendered":"

                If you\u2019re experiencing a reduced appetite or finding you feel full sooner than usual, you might be wondering: what should I eat? When you\u2019re eating smaller amounts, it can take a little more thought to get enough protein, fluids, fibre and other essential nutrients. Making the most of the food you eat can help support […]<\/p>\n","protected":false},"author":20,"featured_media":35700,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_et_pb_use_builder":"off","_et_pb_old_content":"\n

                If you're taking a GLP-1 medication like Ozempic\u00ae and Wegovy\u00ae you might be wondering: what should I eat now?<\/em><\/p>\n\n\n\n

                These medications work by slowing digestion, suppressing appetite, and helping your body to manage blood sugar levels. However, these medications are designed to be used alongside<\/span> lifestyle changes not instead<\/span> of them. In fact, the quality of your diet becomes even more important when you are reducing your food intake. <\/p>\n\n\n\n

                Below our dietitians Lily lentil <\/em>covers the key nutrients and how to ensure you are eating in a way that nourishes your body.<\/p>\n\n\n\n

                <\/p>\n\n\n\n

                Health professional<\/p>\n\n\n\n

                Calories<\/h2>\n\n\n\n

                Your calorie needs will vary depending on your age, gender, starting body weight, and physical activity levels.\u00a0\u00a0<\/p>\n\n\n\n

                As a guide, your calorie intake should be above 1,200 calories per day for women and 1,500 calories per day for men.  <\/p>\n\n\n\n

                Even if you're consuming enough calories overall, poor food choices can lead to nutrient deficiencies. To optimise health outcomes, a focus on nutrient-dense foods becomes important. These foods are characterised by a high micronutrient (vitamins, minerals) to calorie ratio, with minimal added sugars, saturated fats, and sodium. Examples include vegetables, fruits, whole grains, legumes (beans, peas, lentils), lean protein sources (fish, poultry), and low-fat dairy products <\/p>\n\n\n\n

                Intakes lower that this should be under the supervision of your health professional.  <\/p>\n\n\n\n

                Remember<\/h4>\n\n\n\n

                GLP-1 medications decrease your appetite (around 16-39% less calories) related to changes in cravings, fullness and hunger which makes it difficult to meet your nutritional needs from diet alone.<\/p>\n\n\n\n

                Tip<\/h4>\n\n\n\n

                Focus on both the quality and quantity of calories. Base your diet around plenty of nutrient-dense whole and minimally processed foods. Monitor and track your food intake so that you are getting enough in each day.<\/p>\n\n\n\n

                Protein<\/h2>\n\n\n\n

                Aim for at least 60 grams per day of high-quality protein, or up to 1.5 grams of protein per kilogram of body weight per day. Consume high-protein foods first at each meal to ensure adequate protein intake at meals (at least 20-30g per plate).\u00a0<\/p>\n\n\n\n

                Remember<\/h4>\n\n\n\n

                Weight loss, whether achieved from lifestyle changes or medications, results in a loss of both fat and muscle tissue. Eating adequate amounts of protein, along with resistance exercise, may help to minimise the loss of muscle mass.<\/p>\n\n\n\n

                Tip<\/h4>\n\n\n\n

                Include high quality protein foods at each meal i.e. lean meats, chicken, fish, seafood, low-fat dairy products like milk, Greek yoghurt, and cottage cheese, beans, peas, lentils, nuts and seeds, tofu, edamame and protein shakes. Eat protein first to ensure sufficient intake.<\/p>\n\n\n\n

                Fluids<\/h2>\n\n\n\n

                Aim to drink 2 \u2013 3 Litres per day.<\/p>\n\n\n\n

                Remember<\/h4>\n\n\n\n

                Constipation is a common side effect of GLP-1 and drinking of plenty of fluids can help. Reduced food intake means that fluid intake is reduced which means that effort is required to meet these requirements.<\/p>\n\n\n\n

                Tip<\/h4>\n\n\n\n

                Water (plain or sparkling), low sugar drinks, tea\/coffee, nutrient-dense beverages (such as low-fat dairy or plant-based, calcium-fortified dairy alternatives), veggie\/protein-packed soups.\u00a0<\/p>\n\n\n\n

                Limit alcohol because it can slow weight loss. It adds empty calories to the diet, which can contribute to a calorie surplus and weight gain. Additionally, alcohol can impair metabolic processes, reduce fat burning, and increase appetite, leading to overeating and poor food choices.<\/p>\n\n\n\n

                Carbohydrate<\/h2>\n\n\n\n

                Your carbohydrate needs will vary depending on your age, gender, starting body weight, and physical activity levels. Usually >130g\/day. Limit added sugars.\u00a0\u00a0<\/p>\n\n\n\n

                Remember<\/h4>\n\n\n\n

                very low-carbohydrate diets, like the keto diet are not recommended as they may increase the risk of dehydration. <\/p>\n\n\n\n

                Whole grain carbs help to provide fibre which helps to prevent constipation \u2013 a common side effect of GLP-1. They also help to stabilise blood sugar levels. <\/p>\n\n\n\n

                Nausea is also a common side effect of GLP-1 and may make you want to eat plain carbohydrate foods like rice\/bread\/pasta instead of whole grain \/ wholemeal versions which is fine while your get symptoms under control.\u00a0<\/p>\n\n\n\n

                Tip<\/h4>\n\n\n\n

                whole grain carbohydrate foods like brown rice, bulgur wheat, wholemeal couscous, oats, weetbix, whole grain breads, wholemeal pita. Carbohydrates also include vegetables, fruit and legumes too.<\/p>\n\n\n\n

                Dietary fibre<\/h2>\n\n\n\n

                Aim for 25-30g \/day. Gradual increase in fibre if not meeting goals.\u00a0<\/p>\n\n\n\n

                Remember<\/h4>\n\n\n\n

                A lower fibre diet may be better tolerated for people who have gut symptoms. Prevents constipation and keeps your bowels regular and healthy, lowers blood cholesterol and slows the release of blood glucose.\u00a0<\/p>\n\n\n\n

                Tip<\/h4>\n\n\n\n

                Whole grain carbohydrate foods like brown rice, bulgur wheat, wholemeal couscous, oats, weetbix, whole grain breads, wholemeal pita. Include vegetables, fruit and legumes too.\u00a0<\/p>\n\n\n\n

                If dietary changes aren't enough to improve your bowel function, fibre supplements might be an option. Make sure you chat to your team about this.\u202f <\/p>\n\n\n\n

                Note: If you have Irritable Bowel Syndrome (IBS) or any other gut symptoms it is important to talk to your dietitian for a personalised plan to gradually increase your fibre intake without exacerbating your symptoms. <\/p>\n\n\n\n

                Fat<\/h2>\n\n\n\n

                20-35% of your daily calories, translating to roughly\u202f25 to 60\u2009g\/day (1200- to 1500-kcal\/day diet) or 35 to 70\u2009g\/day (1500- to 1800-kcal\/day diet).<\/p>\n\n\n\n

                Remember<\/h4>\n\n\n\n

                A lower fat diet may be better tolerated for people experiencing gut side effects such as bloating, heart burn or diarrhoea.\u00a0\u00a0<\/p>\n\n\n\n

                Fat plays a vital role in absorbing essential vitamins (A, D, E, and K) and promoting healthy gallbladder function during weight loss, potentially reducing the risk of gallstones <\/p>\n\n\n\n

                Avoid fried and high-fat foods to minimise potential digestive issues associated with GLP-1 medications. <\/p>\n\n\n\n

                Tips<\/h4>\n\n\n\n

                Choose healthy fats such as <\/strong>nuts and seeds, avocado, olive oil, fatty fish, seafood, olive oil and other vegetable oils.<\/p>\n\n\n\n

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