How to Make Nutrient-Dense Choices When Eating Smaller Portions

As GLP-1 medications have become more popular, many Americans are eating less food and taking in fewer calories. Still, eating less is not the same as eating well.

A smaller appetite can make it harder to get enough protein, fiber, and other nutrients the body needs to stay healthy and function properly. Jaclyn St. John, a registered dietician and director of nutrition partnerships at Dairy West, said people often think healthy eating means cutting out entire food groups. Instead, she said, the goal should be a balanced diet, and dairy foods such as milk, cheese, yogurt, and cottage cheese can offer high-quality protein and a strong nutrient package in a small serving.

"Think about 500 calories in a day, if that's all you are going to eat, if you are going to have 500 calories from candy or foods that's not providing you any nutritional value, your body is really missing out on those key nutrients that you need to maintain muscle mass to maximize your vitamins and mineral intake," St. John said. "And dairy foods provide all of that....make sure that what you do reach for is providing you some good high-quality nutrition."

Give Your Body What It Needs

St. John also emphasized the importance of eating a wide range of foods, including fruits and vegetables, along with whole grains for healthy carbohydrates. She added that the body also needs fats.

"There's healthy fats like avocado and nuts and dairy foods," said St. John. "Actually, there's a lot of emerging research now showing that the saturated fat in dairy foods is not negatively impacting our body like once thought. So full fat dairy foods can provide healthy fat as well as make you feel full longer from the that increase satiety."

St. John noted that dairy is not a weight-loss cure, but dairy foods can provide important nutrition and support a healthy eating pattern.

For meal and snack ideas, visit Dairy West's website.

If you have a story idea for the PNW Ag Network, call (509) 547-9791, or e-mail glenn.vaagen@townsquaremedia.com.