Bariatric Nutrition & Lifestyle Overview

Bariatric Nutrition & Lifestyle Overview.

[Audio] Your body, like a car, needs food to function. To keep your body running smoothly, it's essential to establish structured and consistent eating patterns before and after bariatric surgery. Don't skip meals or snacks; instead, aim to eat three meals and two small snacks daily. Eat within an hour of waking up and every three to five hours thereafter. Avoid eating after dinner unless medically advised. Spread your food and protein evenly throughout the day, as this is crucial for proper fueling of your body. Don't graze..

[Audio] Protein is crucial for maintaining muscle mass and overall health. After weight loss surgery, consuming adequate amounts of protein daily is essential. We recommend aiming for 80 to 100 grams of protein per day, every day, for the rest of your life. This ensures the body receives necessary nutrients for optimal functioning. When planning meals, incorporate 25 to 30 grams of protein per meal, which can be achieved through lean meats, fish, eggs, dairy products, legumes, and nuts. Snacks should provide 5 to 10 grams of protein, examples being Greek yogurt, cottage cheese, and protein shakes. Meeting these protein requirements will help maintain a healthy lifestyle post-surgery..

[Audio] Protein is essential for muscle building and tissue repair. It also helps individuals feel fuller longer. To incorporate more protein-rich foods into their diet, individuals can focus on lean meats, fish, shellfish, eggs, milk and dairy products, and soy-based options. Some examples include 95% lean ground beef, chicken or turkey, grilled chicken breast, 96% lean pork tenderloin, 97% fat-free deli meats, canned or pouched tuna or salmon, shrimp, salmon, tilapia, flounder, or grouper, whole eggs, egg whites, or egg substitutes, skim, 1%, FairLife, Lactaid, or unsweetened soy, almond, or cashew milk, low-sugar, low-fat flavored Greek or high-protein yogurt, and low-fat or 1% cheese like string cheese, cottage cheese, or ricotta. Additionally, tofu, edamame, or veggie burgers can provide a good source of protein. However, it's important to avoid high-fat, fried, breaded, or highly processed meats such as bacon, sausage, hot dogs, bologna, salami, SPAM, chicken or turkey wings. By incorporating these protein-rich foods into their diet, individuals can support their overall health and well-being..

[Audio] Protein shakes are an option for meeting daily protein needs. It's crucial to follow specific guidelines when selecting and consuming these shakes. Look for 100% whey isolate, soy isolate, or egg white protein, avoiding collagen protein and blends. Opt for less than 6 grams of sugar, caffeine-free, and 25 to 30 grams of protein per scoop. These shakes can be premade or mixed with low-fat milk, unsweetened plant-based milk, or other unsweetened beverages like Crystal Light. Limit your intake to no more than one protein shake per day during the pre-operative clearance process. Suitable protein shakes include Premier protein, Boost Max, Isopure, GNC lean shake, Pure protein, and Ensure High protein..

[Audio] Carbohydrate foods are essential for fuelling our brains and bodies. They provide energy and support overall health. We need to include a variety of carbohydrate-rich foods in our diets. These can come from different sources, including bread, rice, cereal, pasta, starchy vegetables, beans, dairy, and fruit. When choosing these foods, aim for whole grains, minimal processing, and no added sugars. Examples of good choices include whole wheat bread, brown rice, whole wheat pasta, Fiber One cereal, green peas, pinto beans, low-fat cheese, and fresh fruit. On the other hand, it's best to avoid white bread, rice, or pasta, as well as junk foods like potato chips, most crackers, cookies, ice cream, candy, and fruit packed in heavy syrup. By making informed choices about carbohydrates, we can maintain a balanced and healthy lifestyle..

[Audio] Fats play a crucial role in our diet, providing energy and supporting overall health. Healthy fats are essential in bariatric nutrition, including olive oil, avocado oil, canola oil, nuts, seeds, and avocados. These sources provide essential fatty acids while being lower in calories. On the other hand, unhealthy fats such as butter, coconut oil, palm oil, high-fat meats, and skin on poultry should be avoided. By choosing healthy fats wisely, we can support our weight loss journey and overall well-being..

[Audio] Non-starchy vegetables offer vital nutrients and fiber for our bodies. They can be eaten fresh, frozen, or canned without added salt, and can be prepared through cooking or consuming them raw. It is recommended to consume a minimum of three to five servings daily, but feel free to indulge in more if desired. A serving size corresponds to half a cup of cooked vegetables or one cup of raw vegetables. When choosing non-starchy vegetables, it is advisable to avoid those that have been cooked with butter, breaded, or fried, as these methods can add extra calories and fat..

[Audio] Hydration is essential for overall health, and it's especially crucial for individuals who have undergone bariatric surgery. Our daily goal is to consume between 80 to 100 ounces of fluids each day. We can choose from various options, including water, crystal light, MIO, Propel, Lipton diet green tea, diet juice, low-fat milk, herbal tea, and unsalted broth. It's important to avoid certain beverages, such as alcohol, carbonated drinks, and sugar-sweetened beverages. Prioritizing hydration and making informed choices about our fluid intake can support our overall well-being and optimize our post-operative recovery..

[Audio] When planning your meals, start by looking at the week ahead and considering what you want to eat. Take some time to think about your preferences and schedule. Then, write down a weekly meal plan that includes three meals and two snacks. Be sure to include a variety of foods to ensure you're getting all the nutrients you need. Once you have your meal plan, check your recipes and take a food inventory to see what ingredients you have on hand and what you need to buy. Make a list and shop accordingly. When you get home, prep and cook your meals, and then portion and store them in the refrigerator or freezer..

[Audio] Using the Baritastic App allows you to accurately assess the macronutrient composition of your food, categorizing it into carbohydrates, protein, and fats. This helps you monitor and evaluate your dietary intake to ensure alignment with your bariatric nutrition goals. By doing so, you can increase accountability and awareness of your eating habits, making informed decisions about your diet. You can download the app on your phone, create your profile account, and input our program code 133284 to connect with First Health Bariatrics..

[Audio] Here is a sample meal plan that outlines healthy options for breakfast, snack time, lunch, and dinner. Each meal includes a balance of protein, healthy fats, and complex carbohydrates, which support optimal weight loss and overall health. By incorporating these nutritious foods into your daily routine, you'll be well on your way to achieving your bariatric nutrition goals..

[Audio] Adhering to your programming requires consistency and perseverance, which are essential for achieving your goals. Having a positive mindset is crucial, as it enables you to practice self-care and self-love. By committing to your goals and overcoming challenges, you'll be able to achieve a different outcome..

[Audio] Having a strong network of support is crucial for achieving a successful outcome. Seek support from trusted individuals such as family, friends, and coworkers who can assist you in reaching your goals. Additionally, our Bariatric Support Group and program Facebook page, Weigh2Focus, are available to provide further support and networking opportunities..

[Audio] The quality of your sleep has a significant impact on various aspects of our overall health. It's linked to not only physical health but also mood and even our ability to lose weight. Hunger hormones play a crucial role in this process. Unfortunately, people who struggle with poor sleep tend to experience higher rates of morbid obesity, high blood pressure, and diabetes. To maintain optimal health, it's essential to prioritize getting adequate sleep each night. Aim for 7-9 hours of sleep per night, and establish a consistent sleep-wake schedule throughout the week. Additionally, if you're experiencing sleep disorders, treat them as advised by medical professionals to ensure you're supporting your overall health and weight loss goals..

[Audio] Eating after dinner excessively or eating when awakening from sleep is linked with higher BMI and less satisfaction with outcome after bariatric surgery. This behavior can occur due to various reasons such as stress, emotional concerns or lack of a consistent daily routine for meals and snacks. To maintain a successful weight loss journey, it's essential to establish a regular schedule for eating and avoid consuming food outside of these designated times, unless otherwise directed by a healthcare professional..

[Audio] Maintaining healthy social, emotional and behavioral functioning throughout your bariatric surgery journey is crucial to achieving your goals. This includes addressing any underlying behavioral health conditions that may impact your ability to adhere to your treatment plan. Our governing board, the American Society for Metabolic and Bariatric Surgery, has established guidelines for our team to ensure a safe and favorable outcome for all patients. By treating any behavioral health conditions, we can optimize your mood and support you in reaching your goals..

[Audio] Lifelong abstinence from alcohol, nicotine, and illegal drugs is advised due to the health risks associated with substance use after bariatric surgery. The American Society for Metabolic and Bariatric Surgery, our governing board, has noted that alcohol use after surgery can have serious consequences, potentially leading to an increased risk of alcoholism in bariatric surgery patients. Your behavioral coach will provide further information on this topic..

[Audio] Stress management is crucial to achieving and maintaining your health and weight loss goals. By developing healthy, non-food related coping skills, you'll be better equipped to handle stressful situations and avoid turning to food as a way to cope. Remember, eating to manage emotions can hinder your progress and undermine your overall well-being. Instead, focus on maintaining your meal and snack schedule consistently, even when faced with challenging circumstances. This commitment will help you stay on track and achieve lasting results..

[Audio] Exercise plays a crucial role in achieving overall health. Consistency and commitment are essential factors in reaching your goals and maintaining weight loss over time. According to the Centers for Disease Control and Prevention, it's recommended to engage in at least 150 minutes of moderate-intensity cardiovascular activity and two days of muscle-strengthening exercises that target all major muscle groups each week. Before starting any exercise routine, please consult with your doctor. Regularly scheduled exercise can bring numerous benefits, including improved physical and mental well-being, enhanced mood, and increased self-esteem..