298 Part IV: The Part of Tens
Put Good-Quality Foods First
Being aware of what you’re eating is more important now than ever before.
Because you can’t eat as much as before surgery, you need to make sure you
get the most nutritional bang for your calorie buck. Focus on nutrient-rich
foods that are loaded with vitamins and minerals and tend to be lower in
calories. Keep healthy foods in the house and junk food out!
Think about foods that are as close to their natural state as possible,
focusing on
✓ Proteins — remember to eat these first!
✓ Fruits
✓ Vegetables
✓ 100 percent whole grains
✓ Healthy fats
✓ Low-fat or fat-free dairy
Chew, Chew, Chew
One of the most important habits to adopt after weight loss surgery is to take
very small bites (the size of a pencil eraser) and chew food thoroughly. This
helps you to avoid nausea, vomiting, and food getting stuck. Trust us, none of
those are pleasant!
Chew each bite 20 to 30 times until it’s a smooth consistency. Put your
utensils down between bites. The longer you take to eat, the fuller you feel
with less food. After all, that’s the goal, isn’t it?
Watch Your Portion Sizes
Portion size is key to weight loss. It is estimated that people tend to
underestimate the calories they consume by 25 percent. This can really add
up in terms of calories consumed.
You need to weigh and measure everything you eat. Alternatively, eat 1 cup
of cereal (or other food) out of a 1 cup container to make sure you don’t
exceed that amount. If you aren’t careful, you may experience “portion
creep,” in which you make portions larger as time goes by because you forget
what they should look like. Measuring your portions keeps you honest and
helps move you toward your goals.
