Nutrition Goals
I need at least __ grams of protein a day.
60
How many times should you chew each bite?
20-30 chews
What should take up 50% of your plate?
Protein. You should eat this first. if you are full after your protein STOP here.
You should always track _ _ _ _ _ _ _ _ whenever the scale isn't moving.
Calories (it takes 5 minutes to track. track when you're in the waiting room!!)
I need at least __ fluid ounces a day.
64
30minutes
When using your bariatric plate method, what should take up 30% of your plate.
Fruits/Non-starchy veggies
Never _ _ _ _ meals.
skip. Use a protein shake or bar if not hungry. Do not snack if you are skipping meals.
I should weigh myself on the scale at least once a _ _ _ _.
week. This helps prevent excessive weight gain!!
Put your _ _ _ _ _ _ _ _ down between each bite.
Utensils
What should take up the final 20% of your plate.
Smart carbs! (If you still have space in your pouch) potatoes, quinoa, brown rice, whole grain pasta. Keep in mind that rice and pasta may not be tolerated well because of their 'sticky' tendencies. Choose whole wheat carbs as often as possible.
I need to _ _ _ _ _ _ _ out my foods to prevent overeating and practice calorie & portion control
Measure
I need at least ___ minutes of active every day.
30
I should have ___ small meals/snacks a day
3 to 6 (count every calorie you put in your mouth as an eating time. NO GRAZING. NO SNACKING IF YOU'RE SKIPPING MEALS)
I need to eat at least __ fruits and __ vegetables each day.
2 fruits and 2+ vegetables
You should NEVER EVER _ _ _ _ _ your calories.
I need to take my bariatric ____ daily to prevent deficiencies
Multivitamin & Calcium Citrate
1000-1200 for women, 1200-1500 for men
You should avoid _ _ _ _ _ _ _ _ until reaching protein, fruit and vegetables goals.
Starches (grains, potatoes, pastas, rice)
Try to burn at least ____ active calories a day.
500. Active calories are the red circle on your apple watch. Active calories count when you're working out, standing, walking, house chores, etc.