By Lori Skurbe, MPH, CDE, Prime Surgicare Bariatric Dietitian
Bariatric warriors are advised again and again to “eat a balanced diet,” but what does that really mean? How can a person who has had Weight Loss Surgery (WLS) eat a balanced diet?
Let’s take a closer look.
We have all heard of the different food groups:
Fruits (apples, peaches, pears, grapes, pineapples, melons, oranges, etc.) are sources of many essential nutrients that we do not get enough of, including potassium, dietary fiber, vitamin C, and folate (folic acid).
Vegetables (dark green leafy, carrots, broccoli, cucumbers, peppers, etc.) provide many nutrients, including potassium, dietary fiber, folate (folic acid), vitamin A, and vitamin C.
Protein (beans, fish, seafood, skinless poultry, eggs, etc.) are a rich source of B vitamins (niacin, thiamin, riboflavin, B12 and B6), vitamin E, iron, zinc, and magnesium.
Dairy (low-fat or fat-free milk, cheese and yogurt) foods offer mainly calcium, potassium, vitamin D, and protein.
Grains (breads, pasta, rice, potato, corn, cereals) provide dietary fiber, several B vitamins (thiamin, riboflavin, niacin, and folate), and minerals (iron, magnesium, and selenium).
Fats – Healthy fats (olive oil, avocado, nuts and seeds) provide omega 3s and other vitamins and minerals; use sparingly, however, due to high calorie content of these fats.
Each food group provides a specific set of vitamins and minerals – if we only ate from 1 or 2 food groups, we would be missing key nutrients found in the other food groups.
TIP: When you choose a variety of foods from all the food groups at each meal, you are getting a healthy dose of vitamins and minerals needed to maintain your health
Building a balanced meal
A general rule of thumb: make sure you have at least 3 food groups on your plate at each meal. When your plate includes food from 3 or more food groups, the all-important micronutrients (vitamins, minerals) increase.
Example: if you have a meal with foods from the protein, vegetable and grain groups, your plate may include:
Broiled salmon (protein), with steamed broccoli (vegetable) and wild rice (grain).
If you only eat protein, you are not getting fiber and other key nutrients in vegetables and wild rice.
Let’s say a meal contains a food from the dairy, grain and fruit groups, such as skim milk, healthy cold cereal (high fiber, low or no added sugar) and fresh berries.
But if you only ate cereal and milk, you would be missing the nutrients that come with the fruit.
Another example: a meal that contains a choice from the vegetable, protein, fruit, healthy fat groups: that could translate into a green salad with tofu and sliced strawberries, with olive oil and vinegar dressing.
If you only ate a salad – it certainly would be healthy, but not balanced – adding in the protein, fruit and healthy fat – you also increased the variety and amounts of vitamins and minerals in your diet.
Without question, it can be tricky for a WLS client to eat a balanced meal, especially soon after surgery, when your diet is narrow.
Keep in mind, you will be steadily adding new foods as time goes on—this is when it is essential to include foods from at least 3 food groups at each meal for good health and wellness.
Make the quality of your snacks count
It is also important to make snacks count – if you are having trouble getting in 3 or more food groups at a meal because you get too full – have the food groups you cannot get in at meals and have them as a snack.
For example, if you get too full before you consume your fruit or vegetables, save it for a snack later in the day.
Planning your meals and snacks around a variety of food groups helps ensure a balanced diet.
Get personalized guidance from your bariatric dietitian
How are you eating balanced meals? If you don’t have it quite figured out yet, or you need guidance, schedule a telehealth appointment with me so that we can streamline your balanced meal nutrition to optimize the vitamin and mineral count.
Of course, it’s essential to continue taking your prescribed bariatric vitamins daily to fill in any nutritional gaps.
Call (732) 982-2002 to make an appointment with me to discuss any of your pre- or post-op nutrition and dietary issues.
If you’ve regained during COVID-19, we can talk about a specific strategy to get you back to losing again.