Samantha Stavola MHA, RDN, LD Lifestyle
June 28th, 2023
This blog will help bariatric surgery or weight loss surgery patients to:
Acquire skills to make healthy food choices when dining out
Master how to eat smaller portions when dining out
Incorporate easy food substitutions
Learn healthier options for common menu items
Why do we eat out? We typically eat out for several reasons. These can include celebrations, sporting events, special occasions, work meetings, or because it is easy/fast and does not require clean up. Food portions have doubled or tripled over the last 20 years. Most servings are now large enough for at least two meals. There are also higher amounts of calories and sodium due to larger portions.
Consume a healthy snack before
Avoid appetizers
Stay away from salad bars/buffets
Choose the kid’s portion
Practice mindful eating
Eat slowly
Split meal with someone else
Box up half your meal before eating
Review the menu before arriving
Avoid fried options
Consume salad before the meal arrives
Ask for substitutions
Get all dressings/sauces on the side
Choose water over alcohol
Skip desserts
Get burger lettuce wrapped
Choose clear dressing over creamy dressing
Choose grilled protein sources
Ask for steamed vegetables without butter/oil
Remove some toppings (Ex. cheese, multiple sauces, bacon, croutons)
Choose whole wheat bread over white
You may feel there aren't any bariatric friendly restaurants. However, with a few smart choices, you can turn almost any menu into something healthy and enjoyable. Here are some different types of restaurants and easy replacements you can make to maintain healthy eating habits and enjoy bariatric friendly meals.
Choose This | Instead of |
---|---|
Broth Based Soup | Cream Based Soup |
Blackened Chicken | Fried Chicken |
Wings with Dry Rub | Wings with Sauce |
Fruit or Vegetables Side | French Fries |
Choose This | Instead of |
---|---|
Chicken Taco | Beef Taco |
Soft Taco Shell | Hard Taco Shell |
Fajitas | Quesadilla |
Enchiladas | Chimichanga |
Salsa | Refried Beans |
Choose This | Instead of |
---|---|
Egg Drop Soup | Wonton Soup |
Edamame | Fried Wonton |
Steamed/Boiled Entree | Stir Fried Entree |
Steamed Rice | Fried Rice |
Choose This | Instead of |
---|---|
Eggplant Primavera | Casserole Type Dish |
Chicken Marsala | Pasta with Cream Sauce |
Piccata Dishes | Scallopini or Parmigiana Dishes |
Choose This | Instead of |
---|---|
Filet Mignon | Ribeye |
House Green Salad | Caesar Salad |
Sweet Potato | Loaded Baked Potato |
Steamed Vegetables | Au Gratin Potatoes |
Choose This | Instead of |
---|---|
Grilled Chicken Sandwich | Cheeseburger |
Fruit or Side Salad | French Fries |
Kid's Meal | Value Meal |
Water | Soda |
Nutrient dense food choices can be made while eating out after gastric sleeve and other weight loss surgeries. Bariatric patients can avoid large portions by sharing, taking some home, or ordering a kid’s meal. You can also make easy modifications by ordering your burger on lettuce in place of the bun, ordering salad dressing on the side, or having toppings removed from many dishes.
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