Nutrition 101

Whether you are considering weight loss surgery or have already had bariatric surgery, you need to make sure you are eating healthy. Making the right food choices is essential for losing weight and even more important for keeping the weight off long-term.

What is Healthy Eating?

In order to make the best food choices, it is necessary to understand what healthy eating means. Macronutrients that make up the ideal weight loss diet include carbohydrates, proteins, and fats.

Carbohydrates

Carbohydrates are the body’s main source of energy and should be consumed daily. However, there is often a tendency to eat too many refined carbohydrate foods which can lead to weight gain. Carbohydrate foods that are beneficial to include on a daily basis are:

• Fruits and vegetables – low calorie and provide beneficial vitamins and nutrients
• Low fat milk and dairy products – provide calcium for strong bones and teeth

Carbohydrates in the form of pasta, rice, and breads should be eaten in limited quantities. If consumed, choose those made from whole wheat, whole rye, whole oats or oatmeal, quinoa, or bulgur.

Proteins

Every cell within the human body contains proteins, including our muscles, organs, and immune system. A healthy diet plan includes protein to help our bodies repair cells and make new ones. Foods rich in proteins include:

• Meat, poultry, fish – skinless chicken or turkey, and baked or grilled fish are the healthiest choices. Beef contains more saturated fat which can lead to weight gain, therefore should not be eaten more than once a week.
• Eggs – contain protein primarily in the white. The yolk is mainly comprised of fat and cholesterol so consumption should be limited to only a few times per week.
• Beans – Chick peas, kidney beans, black beans, and lentils are all good sources of protein and may be substituted for meats in some recipes.
• Nuts – while a good source of protein, nuts are high in calories and fat and should be eaten in limited quantities
• Low-fat dairy products – Choose low-fat milk, yogurt, and cheese for good sources of protein. When choosing yogurt, opt for greek style which provides more protein than regular yogurt.

Fats

A common mistake made when creating a healthy diet plan is cutting out all fats. Some amount of fat is needed in our daily diet to facilitate proper absorption of certain vitamins and minerals. There is however, no need to add fats to our daily diet, as fats are already present in many of the foods we eat. Healthy fats can be found in foods such as:

• Avocados
• Nut and seed butters
• Olives
• Ground flaxseed
• Salmon
• Tofu
• Edamame

A Healthy Diet

Maintaining a healthy diet plan is not as difficult as it may seem. Ensuring that you consume 3 meals a day, with lunch and dinner comprised primarily of lean protein and vegetables is important. If you anticipate more than 4 hours between meals, plan a healthy snack midway between the meals. Staying hydrated is also a key component of your diet. Aim to drink approximately 64 ounces of water daily.

Contact us for more information about healthy eating before and after weight loss surgery.