Nutrition

This page has all the information I've seen consistently on nutrition. I am not a dietician. Everyone has unique needs, and they should be discussed with your nutritionist/dietitian. Looking for protein shake info? Check out my supplements page. Here are some basics:

• 600-800 calories a day during the weight loss period seems typical.
• Protein is king. Miss it and all kinds of problems will ensue (can you say hair loss?!).  Remember to eat protein foods first at each meal, followed by vegetables and fruit.
• Water, water, water. Always be sipping it. 1.5-2 quarts of liquids a day, my friend.
• Avoid sugar. Sugar = slow weight loss.
• Limit or avoid alcohol. Yeah, I know. This one bums me out too. I'm not giving it up all together, but let's be real. This is a big step and drinking empty calories is just stupid. And everyone says it will slow your weight loss. Is that drink really that important?
• Cut the carbs. Avoid rice, potatoes, and bread. We both know these aren't going to help us.

If there's one consistent message I've heard over and over, it's that protein is REALLY, REALLY important. Because the volume of our meals will be limited, most bariatric surgeons will tell you to aim for a minimum of 70-80 grams of protein per day – and much of it may come from your protein supplement. You can read more on the supplements page. So, why is protein important?

• Wound healing
• Sparing loss of muscle
• Minimizing hair loss (umm, hello?! This is reason enough for me :)
• Preventing protein malnutrition

 Good sources of protein

• Skim of 1% milk. 1 cup = 8g
• Evaporated skim milk (canned). 1 cup = 19g
• Soy milk beverage. 1 cup (8 ounces) = 7g
• Non fat dry milk powder. 1/3 cup powder = 8g
• Nonfat, sugar free yogurt. 1 cup (8 ounces) = 8g
• Nonfat or low fat cottage cheese. ½ cup (4 ounces) = 14g
• Nonfat or low fat cheese slices/String cheese. 1 ounce/ 1 slice = 6g
• LEAN meats – skinless chicken or turkey breast, fish, beef, ham, Deli meats. 1 ounce = 7g
• Egg or Egg substitute. 1 egg or ¼ cup subst. = 7g
• Peanut Butter (creamy). 1 Tablespoon = 5g
• Tofu. ¼ cup = 5g
• Legumes; dried beans peas or lentils.  ½ cup cooked = 7-9g
• Chili, bean soup. ½ cup = 6-7g
• Soy/vegetable patty (like Gardenburger). 1 patty = 8-10g
• Hummus. ½ cup = 6g

High Protein Ideas

• Chicken or Turkey
• Pureed – Use baby food or make your own. Try mixing it into strained low-fat cream soup.
• Breast – baked or grilled
• Thin-sliced/shaved deli slices
• Ground – meatballs, meatloaf
• Canned – works great for chicken salad
• Strained out of canned soup – tends to be very moist
• Fish (avoid bones)
• Baked, broiled, poached, or grilled fish
• Shrimp
• Imitation or regular crab meat
• Fresh or canned salmon in water
• Canned tuna in water
• Sushi
• Beef or Veal (Extra Lean) - Ground – meatballs, meatloaf
• Pork - Shaved deli ham
• Eggs or Egg substitute
• Scrambled eggs or omelet
• Homemade eggnog made with skim milk, sugar-substitute
• Diet custard
• Egg salad
• Quiche or frittata
• Deviled eggs
• Low-fat Dairy Products
• Milk (skim or 1%)
• Yogurt (plain or no-sugar added)
• Low-fat cheeses including cottage cheese, string cheese, ricotta, or any other cheeses
• which are reduced-fat or non-fat.
• Legumes
• Peanut Butter – smooth
• Dried beans or lentils – or soups, stews or chili made from these
• Hummus
• Vegetarian or fat-free refried beans
• Tofu