The Protein Clause
This macronutrient should always be eaten first at meals and snacks
Protein
Name 2 distractions that can influence amount of food consumed
TV, Phone, Computer, Mingling
What are 2 ways to prevent overeating during the holidays?
1. Having regular meals and snacks (3 meals and 2 snacks) w/ protein + fiber
2. Planning and prepping - protein snacks on hand!
Mashed potatoes or Turkey Breast?
Turkey Breast
What is the fluid goal for most bariatric patients? (range)
48-64oz/d
The protein goal for bariatric surgery patients?
What is 60-70 grams?
How long should meals take to support the recognition of fullness?
20-30 minutes
Buddy is 2 weeks out from bariatric surgery. Buddy is excited to eat Thanksgiving w/ his elf friends. Which of the following foods are appropriate for Buddy?
SF protein pumpkin pudding
Butternut squash soup w/ 1% milk
Soft and lean turkey breast
Canned tuna fish
SF protein pumpkin pudding
Butternut squash soup w/ 1% milk
Shrimp or Steak?
Shrimp
True or False: You should avoid drinking fluids before, during, and after meals
False! Only avoid fluids during meal time and for 30 minutes after meal time.
Two holiday foods that are naturally high in protein?
turkey, ham, shrimp cocktail, eggs, greek yogurt
What are some of the key aspects of mindful eating?
limit distractions, use all senses, slow down and rest fork between bites, eat for satisfaction and nourishment, identify triggers - physical vs mental hunger, check in w/ hunger/fullness
True or False: Within a year of surgery, alcohol can be enjoyed in small amounts during the holidays
False
*Alcohol can create many medical problems. From a nutritional standpoint it interferes with essential nutrient absorption and can worsen dumping syndrome
2% Milk or Juice w/ no added sugars
2% Milk
What are examples of holiday drinks that would count towards hydration?
water, herbal tea, broth, sugar free hot drinks (hot cocoa, apple cider, egg nog)
What is proteins best friend for satiety?
Fiber!
This mindful skill can calm the urge to graze at holiday parties - by grounding your senses before you eat
Pause breath
Rudolph is excited for Thanksgiving and is 4 weeks out of bariatric sleeve surgery. Rudolph is planning to have ground turkey, mashed potatoes, butternut squash salad, and a charcuterie board (parm cheese, hard salami) w/ freshly sliced apples. Which foods are okay for Rudolph to have?
Soft Food Stage - Ground turkey, mashed potatoes, cooked and soft butternut squash minus the salad
sf hot cocoa w/ water and sf marshmallows or egg nog thats non-alcoholic and fat free
sf hot cocoa w/ water and sf marshmallows
True or False: Physical feelings of hunger can sometimes be a sign of thirst/dehydration
True! Check in and see when you last had something to drink. Is your urine dark? Are you dizzy or fatigued?
What are 2 reasons behind eating protein first before other food groups?
It keeps you full longer, it helps to stabilize blood sugar, and it protects your muscle
What is a fullness cue
hiccups, burping, nose running, sneezing, yawning
What are some strategies for eating at holiday parties after bariatric surgery?
1. Bring a dish to share!
2. Use a small plate for portion control
3. Ditch the clean plate club
4. Find a cozy spot to sit and eat
5. Give yourself grace and be kind to yourself and body
cranberry sauce or apples and peanut butter
apples and peanut butter
Drinking with meals can cause dumping syndrome by pushing food through too fast causing diarrhea. It can also cause nausea