Carbohydrates: Is the main source of energy of energy and found in most of the foods we eat. There are two types of carbohydrates: simple & complex. Complex carbohydrates contain more fiber and essential nutrients than simple carbohydrate.
- Complex carbohydrate source include: 100% whole wheat breads, brown rice, & beans.
- Other healthy sources of carbohydrate include: low- fat milk, light yogurt, fruit and starchy vegetables such as peas, corn & sweet potatoes.
Protein: build & maintains your tissue and replaces it in your body.
- Good sources of lean protein include: Lean ground beef, skinless poultry, fish, egg whites, beans & lentils.
Fats: is found in nuts, oils, butter, processed snack foods, meats & cheese. These are “good” fats (unsaturated) & “bad” fats (saturated & trans-fats). All fats are calorically dense and moderation is the key to avoid excessive weight gain.
- “Good” fats come from plants and included: Avocados, & vegetable oils.
Healthy Eating Goals:
- Cut out all sugary (sodas, juice, sports drinks)
- Avoid all fried foods
- Post-operative Guidelines Consume at least 3 meals & 1-2 snacks/ day
- Use an 8 inch plate at home
- Follow the “Plate method” half your plate filled with veggies/salad, one quarter meat, and one quarter starch
- Multivitamin/ mineral & protein supplementation is essential after weight loss surgery due to the nature of the surgery.
- You are going to need to increase your protein intake prior to & right after surgery to prevent muscle wasting, boost your hair, & aid in the healing process. It also helps keep skin, powers & shakes to so that you can find ones that you like right away.
- Lifelong vitamins & minerals are necessary supplements after surgery because of your decrease intake. Once your surgery date is scheduled, go ahead purchase your necessary vitamins & minerals & be prepared to start taking vitamins & mineral supplements the day after surgery.