Healthy Holiday Eating After Bariatric Surgery

Celebrating the holidays can add complications and stress after weight loss surgery. This blog will review ideas to help you achieve healthy holiday eating after bariatric surgery. The holidays can be a potentially challenging time individuals who have undergone weight loss surgery so we provide some valuable tips along with some healthy eating habits.

Develop a Holiday Season Game Plan

Having an overall plan of attack will help you navigate the holidays. The best offense is a good defense. Planning and strategizing provides the best plan of attack for healthy eating after bariatric surgery during the holidays and avoiding eating disasters.

1.  Identify what events you have coming up (family parties, work parties, etc)

2.  Recognize those thought patterns

3.  Strategize about overcoming previous ways of thinking

4.  Set positive goals for yourself that you plan to maintain all season long

No one ever lost weight from eating one salad, just like no one ever gained weight from eating one dessert. Be flexible, and kind to yourself! Stay consistently healthy, and allow for treats every now and then, so you avoid feeling deprived and potentially binging later on.

Recognize and Identify

There will be situations and or people you may encounter who will try to derail you from your eating after bariatric surgery habits and/or sticking to your predetermined plan. Identify the upcoming situations/people you may encounter this holiday season. What events will be difficult for you to maintain healthy eating after bariatric surgery guidelines? Which ones will be easier? Think about office holiday parties, food while shopping for holiday gifts, family events, any extra baking and cooking at home. How will you plan and overcome these situations? Come up with a plan that works for you and stick to it so you are in control and not your emotions/feelings making the decisions.

Strategize for the Season

Next discuss your goals with your dietitian, friends, and family to obtain their support.  

Don’t forget about your big picture goals during the holidays. It’s okay to adjust your goals too if you’re busier in the holiday season. The key is to make holiday eating goals that are attainable!

Most people are willing to help you but they aren’t mind readers. You have to ask for help if/when you need it.  Verbalizing your needs is a great step in the right direction when implementing a plan. Ask and discuss your needs with your support team. Come up with a plan that will work for you (not your sister/friend).

Breakfast of Champions

Even though Thanksgiving and Holiday meals tend to be larger, still maintain your habit of eating breakfast to start the day off right. 

• Don’t forget to eat Breakfast-It is the meal of Champions
• Saving up calories for a meal later in the day may actually be detrimental to your overall calorie goals  
• Being over-hungry prior to a meal may actually cause you to not make the best choices, eat too much, and/or eat too fast

All of the above mentioned may not help you feel well later in the day and it is just not worth it, especially for the weight loss surgery patient! So, start your day with a small, but satisfying breakfast. Incorporate protein with fiber if possible. The protein-fiber combination helps to reduce hunger so you don’t arrive to the holiday feast hungry.

Be Active

• Create a calorie deficit; it’s the name of the game when it comes to losing weight and maintaining that weight loss
• Do not forgo your exercise plan
• Work out (be physically active) to burn some extra calories when you know you might be eating more than you would typically eat
• Increase your steps (track by using a pedometer)
• Lengthen your workout by adding 10-15 minutes to your routine
• Make fitness fun for the whole family 
• Take a walk after the meal as a family
• Consider signing up for a Turkey Trot the morning of the big feast
  • Creating new traditions with your family and friends can be an exciting way to get through the holidays and maintain your health goals

Shave the Calories

• Consider modifying a few dishes to make them a healthier version of your favorites and maintain healthy eating after bariatric surgery habits by doing the following:
  • Use fat-free chicken broth to baste the turkey and make gravy
  • Use sugar substitutes in place of sugar
  • Use applesauce (or another fruit puree) instead of oil in baked goods
  • Reduce oil and butter wherever possible
  • Try using plain yogurt (plain Greek Yogurt works well and provides extra protein) or fat-free sour cream to creamy dips, mashed potatoes, and casseroles

Portion Distortion

For many families, holiday tables are bountiful, beautiful displays of all the family favorites. Maintain fundamental eating after bariatric surgery habits by:

• Ask the host for a smaller plate, such as a dessert-plate 
• Survey your choices first, then choose
• Do not let impulses guide your selections
• Focus on protein first 

Skip Seconds

Resist temptation for round two, just say no. If you eat your protein first, you should feel full anyways! Save the leftovers for a different day, or your next meal. You don’t have to eat all the food you prepared in one sitting. If you have planned “a splurge” save some room for a couple of bites of your favorite dessert. Always remember, staying hydrated can help you feel full too!

Be Choosy

White turkey meat has less calories/fat as compared to dark turkey meat, however some patients have difficulty tolerating the white meat because it tends to be drier.

Green Bean Casserole has more fat/calories. Opt for steamed vegetables with Mrs. Dash for seasoning. Baked Sweet Potatoes are delicious. Sweet Potatoes do not have to be loaded with additional sugar and butter; they’re already sweet and tasty. Try adding some cinnamon or nutmeg to a baked sweet potato to enhance the flavor. A small slice of Pumpkin pie with a dollop of light whipped cream will set you back 300 calories as compared to 500 calories for the pecan pie.

Slow is the Name of the Game 

Holiday meals are where you want eating after bariatric surgery to progress slowly so you can enjoy the moment. Put your fork down in between bites, and taste each bite of food. This is the best way to enjoy your meal and feel satisfied with one small plate of food. Chewing well and eating slower can reduce the possibility of food getting stuck.

Be Mindful at Dessert

Consider starting a new tradition of going for a family walk before the dessert course begins.  

Spread out the timing of the meal. This will help you to realize how full you are before it’s too late and you reach that miserable/uncomfortable stuffed feeling that can occur faster than normal when eating after bariatric surgery. It will also help you to not overeat leaving you feeling uncomfortably stuffed. Ask yourself if you are really hungry for dessert or are you just wanting it/eating it because it’s there and/or everyone else is eating dessert. Studies show we really enjoy the first 2 bites, after that we just finish our plate. Savor your small portions and enjoy those 2 bites!

Alcohol Allowance

Go easy on the wine and cocktails. Alcohol calories can add up quickly and they do not provide much, if any, nutritional value to the meal. Drinking for weight loss surgery patients is different anyways. Most patients feel the effects of the alcohol much quicker. Alcohol can also reduce your ability to make better food choices. Some patients, especially during the rapid weight loss phase, have a much lower tolerance to alcohol. A little can go a long way. Also, a word of caution: Gastric Bypass patients could experience dumping syndrome from alcohol, especially when drinking hard liquors that are mixed with sugary mixers in their cocktails.

Focus on Your Family and Friends

Ultimately, that is what thanksgiving is all about. Enjoy the holiday and the time that you can share with your loved ones. That is more important than any holiday foods.