Chapter 3: Maintaining Healthy Eating for Life 45
Another concept you need to consider when making menu choices is variety.
When thinking about meeting your nutritional needs, select different foods
each day, because different foods provide different nutrients. You may drink
milk for calcium and protein but be neglecting meat, which is high in iron
(and milk is not). Strawberries are high in vitamin C, but apricots are high in
vitamin A. Remember, variety is the spice of life!When putting together a healthy, varied diet, you need to know some basic
food facts. The following sections give you need-to-know info on protein,
carbohydrates, and fats, the core breakdown of any diet. We also discuss
fiber, a key ingredient in the recipe for health and weight loss.The building blocks of nutrition
The foundation of your diet comes from protein, carbohydrates (carbs), and
fats. These are known as macronutrients and provide the calories in your
diet. Each of the macronutrients contributes to health in its own way. Keep
in mind, many foods contain combinations of protein, carbs, and fats, so you
may see some of the same foods discussed in each of the following sections.There has been a lot of discussion in recent years about diet. Are carbs bad?
Should we eat more protein? Less protein? Is fat good or bad? The truth of
the matter is that we need all three — protein, carbs, and fats.In light of the surgery you have had, it’s vital that you have a basic under-
standing of nutrition and apply it to your daily life in order to decrease risk of
malnutrition, feel good, look good, and have lots of energy. In this section we
discuss the nuts and bolts of good nutrition so that you know what to choose
to eat, and not just how much.Eating protein first
In your pre-op surgery class or visit with the surgeon you heard all the reasons
protein is important. Probably all you recall at this point is “If I don’t eat
enough protein, I’ll lose my hair!” (Hair loss can also occur as a result of the
surgery.) Protein is important for many other reasons, though — so important
that it’s the base of the bariatric food guide pyramid (refer to Figure 3-1 earlier
in this chapter). Protein-containing food contributes nutrients such as zinc, B
vitamins, phosphorous, selenium, thiamine, iron, and magnesium, and helps
your body do the following things:✓ Heal after surgery
✓ Build muscle