Weight Loss Surgery Cookbook

Chapter 3: Maintaining Healthy Eating for Life 47

Protein tips

Protein is so important that half of your plate at each meal should be protein

and you should eat it first.

Eat 15 to 20 grams of protein at each meal, which is about 2 to 3 ounces. Your

protein for the day should equal about 30 percent of your daily calories.

When eating proteins like meat, be sure you take very small bites, and chew,

chew, chew! Make sure the meat is very moist and not stringy. Dry, stringy,

inadequately chewed food can stick causing problems.

Make sure you know what the correct portion size is for the food you’re

eating and look at the nutrition facts to see how many grams of protein are in

that serving. If there’s no nutrition label, you can look up the information on

the Internet. Then record the amount of protein you consume at each meal or

snack in your food diary.

Checking out carbs

Are carbs good or bad? Well, they can be either. The right kinds are definitely

good for you. Many people have the misconception that all carbs make you

gain weight. Too much of anything can contribute to weight gain, but carbs

like soda pop, candy, and cookies are particularly bad. These empty calorie

foods provide calories but few nutrients.

Going for healthy carbs

Carbs are necessary for energy for both the body and brain. Without adequate

carbs, your thinking may be fuzzy and you may feel sluggish and tired.

Healthy carbs are good sources of vitamins A and C, potassium, folate, iron,

magnesium, selenium, calcium, and B vitamins like thiamine and riboflavin.

Carbs also provide fiber, antioxidants, and phytochemicals necessary for

good health. Healthy carbs include the following foods:

Protein-filled snack ideas

Of all of the macronutrients (protein, carbs, and
fats), protein is the most satiating and will make
you feel full longer. Pretty good reason to eat
your protein, isn’t it? Include some source of
protein at each meal and snack. A snack may
consist of:

✓ String cheese and an apple

✓ Peanut butter and whole-grain crackers

✓ Cottage cheese and fruit

✓ Whole-grain cereal and low-fat or fat-free

milk

Be sure to check out Chapter 18 for good

snacking ideas.