Choosing the Right Snacks After Weight Loss Surgery

Monday, 29 June 2009 14:55

Daily snacks play a crucial role in overall diet and nutrition because the wrong snacks can have hidden calories that may disrupt your entire eating schedule. This is especially important for weight loss surgery patients, as the small amount of food consumed each day usually only adds up to 500-1200 calories. To find snacks and foods that will work best for you, pay attention to which foods cause you digestive irritation- for many, this includes nuts, dried fruits, and unhealthy (junk) food.

Fruits

Fruits are a great snack, because most are soft, easy to digest, and can satisfy your sweet tooth. Canned or frozen fruits and fruit cups are easy to pack and eat- choose the sugar-free varieties and servings are usually 60-80 calories each. For an extra crunch, keep the fruit frozen before you eat it.

Don't forget to peel the skin off any fruits before you eat them- many bariatric surgery patients cannot tolerate fruit skins. Many grocery stores sell pre-cut or pre-peeled fruit in the produce section or at the salad bar - this is a good option if you don't have much time to prepare fruit.

Veggies

Canned, frozen, or pureed vegetables provide great nutrition and are usually low in calories and fat. They also have great texture. For a quick snack, eat a small salad, a cup of corn, string beans, or celery with peanut butter. It's important to remember to be cautious of prepared veggies that are high in sodium - this will make you bloated (because salt retains water) and may cause serious discomfort.

If you eat salads as meals or snacks, always ask for or prepare the salad with the dressing on the side. Before you take each bite, dip your fork in the dressing first. This will save calories and prevent you from over-dressing your salad. Oil & Vinegar are also good salad dressings that are healthier than ranch, blue cheese, and other cream or fat-based dressings.

Liquids

Keeping your body hydrated is essential to effective weight loss after bariatric surgery. Fortunately, there are many liquid drinks on the market that also provide a good source of nutrition. Some of these include: protein drinks and shakes, flavor packets to add to bottles of water, smoothies (which are easy to make at home and can include additives, such as protein and fiber powder), and yogurt.

Limit dairy consumption, as it causes digestive discomfort in some. Additionally, carbonated beverages, such as soda or sparkling water, cause bloating and should always be avoided. Only choose juice that is 100% pure fruit juice and opt for low-sugar or sugar-free versions, if available. Many 'fruit cocktails' contain less than 25% real fruit juice and are very high in sugar.

Snacks to Avoid

There are some foods that need to be avoided because of their high-calorie content, especially in restaurants and other public places where food is served. These foods include buttered popcorn, chips, crackers, ice cream, mayonnaise, soups, and nuts. These foods are easy to eat and can add up quickly. If you are unsure of the calorie count, choose another option.

Some of these foods can be made in a healthy way at home using natural ingredients or less fat and sugar. There are many cookbooks on the market that provide healthy recipes geared towards the stomach size of WLS patients. Some of these include Eating Well After Weight Loss Surgery by Patt Levine, et. Al, and Recipes for Life After Weight Loss Surgery by Margaret Furtado and Lynette Schultz.

Other Ideas

Besides the aforementioned healthy snacks for weight loss surgery patients, there are several other alternatives. Because protein is crucial after surgery, eating protein bars in-between meals may help stop hunger and fit in extra protein throughout the day. However, be sure to check the calorie count and ration your other meals and snacks accordingly. For bigger protein bars, it may be best to cut one in half and save the rest for another snack later in the day.

For a sweet treat or dessert to replace ice cream or candy cravings, try popsicles or fudge bars. Often these are 50 calories or less and packaged separately, making them a responsible snack.

In order to ensure weight loss success, it is important for WLS patients to keep a daily food journal off all foods consumed each day. This will promote conscientious eating and help you stay on track. Additionally, only eat snacks if you are truly hungry - don't fall into an eating pattern just because you are “supposed” to eat at designated times of the day. If you are having problems maintaining the recommended diet or need help planning daily meals, it may be best to speak with a nutritionist or a knowledgeable WLS professional.