Vitamins & Minerals
Nutrition
Mindful Eating
Hydration
Staying Active
100
The form of calcium that is best absorbed and is the recommended form for Bariatric patients.
What is calcium CITRATE
100
The amount of protein that should be consumed per day after surgery
What is 60-80 grams
100
This type of eating caused by distractions often leads to overeating, poor judgement in food choices, and subsequent weight gain.
What is mindless eating
100
The number of ounces you need of fluid per day
What is 64
100

In order to get beneficial exercise you must raise this.

What is your heart rate

200
This vitamin is not found in many foods, is important for bone health, and can be synthesized (or created) by your skin when exposed to sunlight.
What is vitamin D
200
As an excellent source of calcium, potassium, protein, zinc, and vitamins B6 and B12, and higher in protein/lower in sugar than it's original version, this food offers a thicker, creamier texture because the liquid whey is strained out.
What is Greek yogurt
200
Each bite should be chewed this many times
What is 20 to 30
200
This substance can cause dehydration and prevents calcium absorption, so should be avoided after surgery
What is caffeine
200

For best body composition and good health we should aim to get this many minutes of exercise per week

What is 150 minutes per week
300
This mineral reacts with iron to prevent it's absorption - so don't take these two supplements together!
What is calcium
300
Whole grains should be consumed because they are higher in vitamins, minerals, and this nutrient.
What is fiber
300

A group of friends and mentors that help you learn, grow, and succeed in your life changes before and after bariatric surgery. We meet on Mondays...

What is support groups

300
Fluids should be separated from meals by this number of minutes before and after.
What is 30 minutes
300

Physical activity plans should include these 3 types of exercise

What is cardio, strength/endurance, and flexibility

400

DAILY DOUBLE!! Also known as ascorbic acid, this vitamin enhances the absorption of iron.

What is vitamin C

400
The highest quality protein comes from these. (Hint: plants or animals)
What is animals
400
A tool to help you see patterns in your eating behaviors and help develop healthy eating behaviors long-term. Often used to track protein and calories!
What is a food journal
400
Soda, seltzer water, and beer contain this that can cause pain when consumed after surgery.
What is carbonation
400

DAILY DOUBLE!! If you lose inches but not pounds (weight), this has changed

What is body composition (OR lower body fat % OR more muscle mass)

500
The four "fat-soluble" vitamins, meaning fat is needed to absorb them!
What is Vitamin A, D, E, and K.
500
The highest quality type of protein powder
What is protein isolate
500

DAILY DOUBLE!! Reducing the size of this can help you reduce portions and overall calorie intake.

What is your plate!

500
It is best to mix protein powder with this liquid to maximize protein intake.
What is skim milk, 1% milk, soy milk
500

Physical activity (and a healthy diet) can reduce your risk of this age related bone disease

What is Osteoporosis

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