Choosing nutrients for effective weight management

KANSAS CITY — Quick-fix diets may work for a few weeks but soon fade in effectiveness. Consumers could choose another path on their weight management journeys: Make lifestyle changes and find eating patterns that are more sustainable.

Food companies may interest those consumers by offering nutrient-dense products and promoting the attributes on packages.

Lisa Jones, a registered dietitian and contributor to US News and World Report, said she recommends plant-forward diets such as the Mediterranean diet.

“Those tend to work really well long term because they are not overly restrictive,” she said.

Such diets tend to emphasize fruit and vegetables, whole grains, beans, healthy fats and good sources of protein like fish and chicken, she said.

“For long-term weight management, I think we need to move past the idea that there is one magical diet,” said Thom King, chief innovations officer at Icon Foods and based in Portland, Ore. “The evidence increasingly points toward sustainable dietary patterns rather than short-term restriction. Mediterranean-style eating is probably the gold standard here: plenty of vegetables, legumes, whole foods, healthy fats, adequate protein and fiber, with room for enjoyment.”

DASH-style diets and well-designed plant-forward diets may accomplish the same goals, he said, adding that keto diets are effective when they emphasize nutrient-dense foods, fiber and high-quality fats.

Protein and fiber improve satiety and nutritional density while “thoughtful” sugar reduction reduces caloric and glycemic load without consumers having to give up the foods they enjoy, he said.

“That matters because the best diet on paper is worthless if someone abandons it in six weeks,” King said.

Walnuts are a good fit in the Mediterranean diet as they contain 2.5 grams of monounsaturated fat, 13 grams of polyunsaturated fat, 4 grams of protein and 2 grams of fiber in a 1-oz serving, said Jennifer Olmstead, senior director of US marketing and communications for the California Walnut Board and Commission in Folsom, Calif.

“Walnuts are a whole food ingredient that can contribute to a filling meal,” she said. “Their applications range from salad toppings to charcuterie board accoutrements, along with baking and snack inclusions that create satiety upon consumption. These can increase the satisfaction of indulgences and sweet treats and justify the calories with the sensation of feeling full.”

‘Nutritional triage’

Food manufacturers may reach consumers managing their weight through front-of-pack promotions, the Nutrition Facts Panel and the ingredients list.

King said consumers examine products on the shelf through a “three-second nutritional triage.” On the front of the package, they look for signals such as high in protein, good source of fiber, low or no added sugar, lower carbohydrate levels, and calories per serving. On the back of the package, consumers check the numbers on the Nutrition Facts Panel to see if they support the marketing.

“For weight management specifically, I think the conversation is shifting from simply asking, ‘How few calories does this have?’ toward ‘What am I getting for those calories?’” King said. “Protein and fiber provide a much more compelling nutritional value proposition than empty calories, particularly as consumers become more focused on satiety, maintaining lean mass and controlling added sugar.”

He noted that consumers “play detective” when analyzing the ingredient list, searching for recognizable protein sources, meaningful fibers, and reduced added sugars and sweetening systems that deliver the experience of sugar.

Consumers may “play detective” when analyzing the ingredient list.

| Source: Sosland Publishing Co.

“That is where food formulators have a tremendous opportunity: Don’t just formulate a product that can make an attractive front-of-package claim,” King said. “Build the nutritional architecture so that when consumers turn the package around, the back of the package validates the promise on the front.”

Jones said consumers tend to make purchasing decisions based on the front of the package, but she encourages them to turn the package over to find details such as serving size, calories, protein, fiber, added sugar and saturated fat.

“That’s what gives you the bigger picture,” she said.

Consumers should look for recognizable nutrient-dense items at the top of the ingredient list, Jones said. If a product has 37 ingredients, and a consumer does not understand the first 10 ingredients, that’s a red flag. In processed cereal, consumers should be wary if sugar is among the first 10 ingredients.

A different GLP-1 market

Much food marketing has focused on attracting users of GLP-1 medications, but what about consumers who cannot take those medications, either because of side effects or financial constraints?

“For people that can’t afford or don’t have access to it, I really focus on foods that can help with fullness and really make it easier to manage your portions and overall calorie intake,” Jones said.

James Stone, vice president of global marketing and insights at Glanbia, pointed to a poll published in 2025 by the Kaiser Family Foundation showing that 56% of current or former GLP-1 users said the drugs were difficult to afford. Fourteen percent said they no longer took the drugs because of cost.

Food and supplements may stimulate the body’s natural production of GLP-1, Stone said, mentioning quality proteins like eggs, whey protein, chicken and fish; soluble fiber like chia seeds; insoluble fiber like psyllium; fermented food such as Greek yogurt, kefir, cabbage and cottage cheese; and foods rich in omega-3 fatty acids like olive oil, avocados, salmon and flax seeds.

“On the GLP-1 front, new product launches over the past two years have favored some type of GLP-1 claim, which can be limiting unless used as a reaffirmation versus being the primary claim,” Stone said. “GLP-1 users actually prefer the package to highlight the nutrient density or absence of negative aspects of the product they are choosing. For a desired broader claim, a message emphasizing weight management support is helpful.”

Jones, however, warned against comparing food or ingredients to having the same effect on the body’s GLP-1 as the medications.

“They are basically suggesting that the food can duplicate the effects of these medications, but they can’t,” she said.

King provided similar caution.

“For consumers who cannot afford or don’t have access to GLP-1 medications, food becomes an incredibly important tool, but we should be careful not to market food as nature’s Ozempic,” he said. “No ingredient reproduces the pharmacology of these medications. What we can do is build an eating pattern around some of the same outcomes consumers are seeking: greater satiety, better portion control, preservation of lean mass and improved metabolic health.”