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Start the New Year Right!  Get Back On Track

Healthy Eating Tips:

•  Eat 3 meals per day!!  Do not skip meals or go more than 4-5 hours without eating.  If you are not hungry for a meal, drink a protein shake.

•  Eat solid meals to help with satiety.  Liquids pass through the stomach pouch quicker than solids,   leaving you hungry soon after!  Wait 30 minutes after eating a meal to drink a beverage.

•  Consume protein first at each meal.  Aim for 60-80 grams per day. 

•  Include vegetables and fruit.

 

•  Limit Starches!  Bread, rice, pasta, and potatoes can add unwanted calories and take up room in your stomach pouch that could be used for protein, vegetables or fruit.    

 

•  Choose low calorie snacks- <100 calories per snack and avoid eating after dinner!  If you are hungry between meals try adding a mid-morning or afternoon snack of protein, fiber, or lowfat dairy to curve hunger.  Drink plenty of fluids between meals. 

 

•  Food Journaling will help you get back on track!  Click here to download a food journal.

 

•  Attend monthly support groups.

 

•  Exercise consistently!  Aim for 3-4 days per week of exercise.  Join a fitness program or aquatic center. 

 

 

 

                                                                        Protein Intake:

 

One of the obstacles after bariatric surgery is consuming enough protein.  Aim for at least 60 grams per day.    Try these tips below:

 

  • Consume a high protein, low calorie shake for breakfast or lunch.
  • Drink protein water between meals, such as isopure or stacker2.
  • Add protein powder to soups, shakes, puddings, and flavored waters.
  • Add low-fat cheese to vegetables, meats, eggs and soups.
  • Add 1-2 protein snacks per day, such as lowfat cheese, boiled egg, or turkey and cheese roll up.
  • Start food journaling to track your protein intake!

 

Our Nutritionist will provide you with handouts and recommendations on types of protein shakes and supplements to take after surgery.

Vitamin & Supplement Websites:

www.bariatricestore.org

  • Online bariatric chewable vitamins and protein supplement store

http://www.nutrametrix.com/myvitamins/

  • Liquid isotonic vitamins and minerals.   

www.barigoodlife.com

      • Journal/worbook includes food and exercise journals, goal setting charts, back on track and weight      charts.   Also, see nutrition tips on this site.