There are some key diet and lifestyle habits to aim for after bariatric surgery. These habits will optimise your overall weight loss, enhance your health and wellbeing, and assist in keeping the weight off in the long term.
Dietary Habits Checklist For a Successful Sleeve
1
Plan your meals and snacks at the beginning of each day so you have all the food and drinks you need for the day. Planning ahead means you will be less likely to consume food or fluid with low nutritional value, or experience adverse side effects such as abdominal discomfort, reflux, nausea or vomiting.
2
Adapt your favourite recipes to suit your small stomach and try new recipes that are rich in protein and fibre. There are several recipes available on the Mercy Bariatric website for you to try.
3
Have 3 small meals each day, and 2-3 small healthy snacks between meals if required. Avoid skipping meals, as this can lead to inadequate protein intake, muscle mass loss and a subsequent reduction in metabolic rate.
4
Include a source of protein at each meal and snack (lean meat, chicken, fish, eggs, legumes, nuts, milk, yoghurt, cheese).
5
Include vegetables or salad at each meal or have them in between meals if you don’t have room at mealtimes. These provide essential fibre to keep your bowels regular and healthy. Good choices include raw carrot, celery, capsicum, cucumber, snow peas and cherry tomatoes.
6
Ensure you consume 2-3 serves of reduced fat, no added sugar dairy products each day. Milk, cheese and yoghurt provide important protein for your muscles and essential calcium for your bones.
7
Eat slowly, chew your food well, and stop when you feel satisfied.
8
Sip on fluids between meals. Aim for at least 8 cups of fluid/ day. Choose water, reduced fat milk, tea, herbal tea, weak coffee and homemade smoothies (blended reduced fat milk, yoghurt and fruit). Flavouring your water with slices of fresh fruit, cucumber, sugar-free cordial or cold infusion tea bags can help you to drink more easily. Adding ice can also help.
9
Avoid drinking fluids 20-30 minutes before and after meals. Avoid/limit fizzy drinks and alcohol. These are very likely to lead to weight regain.
10
Take your multivitamin and mineral supplements every day, as recommended by your bariatric dietitian. It is very difficult to obtain all the micronutrients your body requires through your food intake alone.
11
Regular physical activity is essential for optimising weight, health and wellbeing. Aim to find a variety of activities you enjoy and can sustain.
12
Ensure you have your blood tested every 6 months so that any deficiencies can be detected and treated.
Mercy Bariatrics Perth
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