Wondering about your choices when it comes to food after bariatric surgery? For people preparing for bariatric surgery, understanding what foods to eat post-surgery is important for long-term success.
Undergoing bariatric surgery is a significant step toward achieving a healthier lifestyle. However, surgery is just the beginning of a transformative journey that requires big changes to your eating habits.
This guide focuses on the best high-protein, low-fat foods while offering practical tips and specific recommendations for creating a varied and sustainable diet after sleeve surgery.
Why Diet Matters After Bariatric Surgery
After bariatric surgery, your stomach’s reduced capacity makes every bite count.
Nutrient-dense foods become essential to meeting your body’s needs and supporting your recovery.
High-protein, low-fat foods play a very important role in helping your body heal, preserving muscle mass, and promoting fat loss.
When you adopt these new eating habits you ensure maximization of the surgery’s benefits while minimizing complications like nutrient deficiencies.
Key Principles of a Bariatric Surgery Diet After Surgery
Explore these options for food after bariatric surgery:
- Focus on Protein: Protein is essential for tissue repair and muscle maintenance. Aim for more than 80 grams of protein daily, modify depending on your surgeon’s advice.
- Low Fat and Low Sugar: To prevent gastrointestinal discomfort and weight regain, prioritize low-fat and low-sugar options.
- Small Portions: With a smaller stomach, you need to eat smaller, frequent meals.
- Hydration: Avoid drinking liquids 30 minutes before or after meals to prevent overfilling your stomach, but make sure you consume 1.5-2L of water a day. Get a water bottle you like and keep tabs on yourself. Without measuring, it’s hard for anyone to keep themselves accountable.
- Variety: This is absolutely essential. Eating a variety of foods keeps your meals enjoyable and nutritionally balanced – and makes all the difference in sticking to a healthy new regimen.
High-Protein, Low-Fat Foods to Prioritize
Let’s look at your best options for high-protein, low-fat food after bariatric surgery.
1. Lean Proteins
Protein is the cornerstone of a bariatric surgery diet after surgery. Why? With rapid weight loss, you want to ensure that you lose fat and not muscle mass. Muscles are essential to keep your metabolic rate up and are vital to protect your bones and joints. Choose lean sources to keep your fat intake low while meeting your protein goals.
Here are some great options readily available in Canada:
- Skinless Chicken Breast: High in protein and low in fat, chicken breast is versatile and widely available. Brands like Maple Leaf or Kirkland (Costco) offer fresh and frozen options.
- Eggs and Egg Whites: Eggs are a high-quality protein source. Use Egg Creations Simply Egg Whites for a low-fat option in omelets or scrambles.
- Greek Yogurt: Choose plain, low-fat Greek yogurt like Oikos or Liberte for a high-protein snack or breakfast. Add a dash of cinnamon or stevia for flavour.
- Tofu: Soft or firm tofu, such as Sunrise Soya Foods’ varieties, is an excellent plant-based protein source that’s easy to digest.
- Canned Tuna and Salmon: Choose water-packed options, such as Clover Leaf, for a convenient and low-fat protein source.
2. Dairy Alternatives
For those who are lactose intolerant or prefer non-dairy options, there are plenty of high-protein alternatives:
- Silk Protein Vanilla Almond & Cashew Milk: Fortified with pea protein, it’s an excellent option for shakes or as a milk substitute.
- Plant-Based Yogurts: Look for brands like Silk with added protein and low sugar content.
3. Protein Shakes and Powders
During the early and late stages of post-surgery, protein shakes are a great nutrient-packed option and easy to take on the road or to work. Some recommended options include:
- Premier Protein Shakes: These ready-to-drink shakes, available at Costco or Walmart in Ontario, are low in sugar and high in protein (30g per serving).
- Whey Protein Isolate Powders: Brands like Kaizen Naturals or LeanFit are low in carbs and fat, making them ideal for blending with water or almond milk.
4. Low-Fat Cheeses
Cheese can be a great source of protein but watch for fat content. Try:
- Laughing Cow Light Cheese Wedges: Perfect for spreading on crackers or celery.
- Light Mozzarella or Ricotta: Brands like Saputo offer low-fat versions suitable for recipes or snacks.
Expanding Your Plate with Variety
While protein takes center stage, incorporating a variety of nutrient-dense foods ensures you’re getting vitamins and minerals that are essential for overall health.
1. Vegetables
Soft, cooked vegetables are ideal for the early stages of bariatric surgery diet after surgery:
- Steamed Broccoli or Cauliflower: These vegetables are rich in fibre and nutrients. Look for frozen steamable bags from Green Giant.
- Zucchini or Yellow Squash: Sautéed or spiralized, they’re easy to digest and versatile.
- Leafy Greens: Spinach or kale, cooked until soft, can be added to soups or smoothies.
2. Fruits
Choose low-sugar fruits in small portions:
- Berries: Blueberries, strawberries, and raspberries are low in sugar and high in antioxidants.
- Unsweetened Applesauce: A gentle option during early recovery stages.
3. Healthy Carbohydrates
Incorporate complex carbs in moderation as your diet progresses:
- Quinoa: A complete protein and a great alternative to rice.
- Sweet Potatoes: Mashed or baked, they’re rich in fibre and nutrients.
- Whole Grain Crackers: Pair with light cheese or tuna for a balanced snack.
Tips for Long-Term Success
A few more smart tips about eating food after bariatric surgery:
- Don’t overcomplicate things: take these tips and apply a few of them at a time, start easy, go slow but go. Give yourself grace but equally, stay on the path. Find support from your surgeons, dieticians, and friends and family and you will do great!
- Meal Prep: Planning meals in advance prevents poor food choices. Invest in portion-controlled containers for easy meal storage.
- Experiment with Spices and Herbs: Flavour your food without adding fat or sugar. Popular options include garlic, paprika, and Italian seasoning.
- Track Your Intake: Use apps like MyFitnessPal to monitor protein, calorie, and nutrient levels.
- Consult a Dietitian: Working with a bariatric dietitian can provide personalized advice and adjustments to your diet.
High-Protein, Low-Fat Snack Ideas
Snacking smart is essential for maintaining your protein intake while avoiding empty calories. Here are some high-protein, low-fat snack ideas that are easy to prepare and enjoy:
- Hard-Boiled Eggs: A quick and portable snack, hard-boiled eggs are a great source of protein. For variety, sprinkle with a pinch of paprika or everything bagel seasoning.
- Low-Fat Cottage Cheese with Vegetables: Brands like Nordica offer low-fat cottage cheese that pairs well with cucumber slices, cherry tomatoes, or bell pepper strips.
- Turkey Roll-Ups: Use slices of low-fat turkey breast (such as Maple Leaf Natural Selections) wrapped around a sliver of light cheese or a cucumber stick for a high-protein snack.
For those who prefer plant-based options, try:
- Edamame: Steamed and lightly salted edamame (available in frozen bags at most grocery stores) is a satisfying snack packed with protein.
- Hummus with Celery or Carrot Sticks: Look for low-fat hummus options and enjoy them with crunchy veggies for a balanced bite.
- Protein Bars: Choose bariatric-friendly protein bars like Quest or Simply Protein, which are low in sugar and high in protein.
Preparing For Bariatric Surgery In Ontario, Canada
Transitioning to a bariatric surgery diet after surgery requires commitment and preparation, but it’s entirely manageable with the right guidance.
Eating good food after bariatric surgery is important. By prioritizing high-protein, low-fat foods and embracing variety, you can set yourself up for long-term success. With readily available options in Ontario and across Canada, such as lean proteins, plant-based alternatives, and nutrient-dense vegetables, your journey to a healthier lifestyle is well within reach.
Remember to consult with your healthcare team for personalized advice, and enjoy the process of discovering a new way of nourishing your body.
If you’re ready to take the next step and may not qualify for publicly-funded surgery, our team of MyLife Bariatrics surgeons, dietitians, and partners at HOW Clinic are here to help those seeking private out-of-hospital surgery.
Reach out today and let’s make long-term success your reality.
By integrating healthy and fun food choices into your daily routine, you’re not just investing in weight loss—you’re investing in a healthier, happier future. Let MyLife Bariatrics be part of your journey every step of the way. Contact us to learn more.
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