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.  Examples of healthy snacks are fresh fruit, vegetables, and lowfat cheese.  Avoid 100 calorie snack packs of cookies or chips.  Drink plenty of fluids between meals. 

 

•  Drink calorie free beverages between meals, such as water or decaf green tea.  Avoid fruit juices and soda!

 

•  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.