Putting a meal together Important to know:
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Eat frequently. Choose either three small meals and two to three snacks, or four to six mini-meals. Do not skip meals. Eat protein first. Aim for 60 – 80 grams per day. Next add vegetables and /or fruit. Add starches last. Consume water and other non-caloric, non-carbonated, decaffeinated fluids in between meals and snacks. Aim for 64 oz. per day. Avoid added sugars (i.e sugar sweetened drinks, candy, desserts, sugary cereals and snack foods.) Limit added fats and avoid fried, greasy and other high fat foods (i.e cheese, ice cream, chocolate, baked goods.)
But how exactly should you put together a meal? Start with protein Protein foods are essential to help your body heal after bariatric surgery. Protein also helps you feel full longer in between meals. Aim for at 60 – 80 grams of protein per day. For example, 3 oz of meat contains approximately 21 grams of protein. Check labels to determine the protein content of foods. Below are some protein rich foods. • Skinless chicken or turkey • Seafood (baked, grilled or boiled) • Beef (loin, and round cuts) • Pork (loin and round cuts, lean ham) • Eggs or egg substitutes • Nuts and Natural nut butters • Beans (black beans, kidney beans, chick peas, navy beans, lentils, split peas) • Reduced fat dairy (yogurt, Greek yogurt, skim or 1% milk, reduced fat cheese) • Soy products such as tofu, edamame or unsweetened soy milk.
Cover half your plate with veggies Vegetables are low in calories, high in fiber and contain tons of vitamins and minerals. Aim to have a vegetable with two to three meals and one to two snacks daily. Choose colorful non starchy vegetables such as:
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Artichokes Asparagus Beans (green, wax, Italian) Bean sprouts Beets Brussel sprouts Broccoli Cabbage (green, bok choy, Chinese) Carrots Cauliflower Celery 25
