“BASIC NUTRITION PRINCIPLES”

TEXAS CENTER FOR MEDICAL & SURGICAL WEIGHT LOSS

Nutrition After Weight Loss SurgeryGastric Bypass Sleeve Gastrectomy Gastric Banding

Overview

Principles of Weight Loss

Macronutrients

Meal Compositions

Success after Weight Loss Surgery

Weight loss surgeries help you lose weight by making it hard for you to eat as much and by making you less hungry.

Making poor food choices and being inactive will make you less successful with your weight loss.

Certain behaviors can promote weight regain Eating frequently throughout the day Drinking sodas, sweet teas and other calorie laden drinks Drinking with meals Repeatedly eating large serving sizes

Principles of Weight Loss

To manage your weight your need to balance: DEPOSITS (what your eat)

Which foods should be included more frequently Which foods should be limited Everyday foods versus once-in-awhile foods

WITHDRAWALS, or how we spend or “burn” calories

Calorie=energy currency of our body We need to balance our budget and spend as much as

we are taking in!

Nutrition Basics

Three types of macronutrients provide calories Protein, 4 calories per gram Carbohydrate, 4 calories per gram Fat, 9 calories per gram

Alcohol does not provide nutrients but has 7 calories per gram

Micronutrients (i.e. vitamins/minerals) do not provide any calories

Theoretically, 3500 calories=1 pound

Protein

Made up of amino acids or building block

Animal proteins (meat, fish, dairy, eggs)

Plant proteins (grains, legumes, nuts/seeds) Do not always have all

the amino acids so may need to be combined with other foods

Protein

Most important macronutrient of bariatric diet (along with water) Minimum 60g daily for women, 80g for men

Needed for structure, regulating body functions, and to provide energy If you do not eat enough protein after surgery

May not heal as well Lower energy levels Lose more muscle and less fat May lose more hair

Shoot for 50% of each meal from protein and eat your protein first!

Fats

Needed for energy storage, cell signaling, membranes, transport and storage of fat-soluble vitamins, and hormone production

Most calorically dense component of food

Fats

Fats are higher in calories than protein and carbohydrates. More than twice the calories per gram!

They are habit forming/addictive.Our bodies are very efficient at storing fat.

A significant intake can dramatically decrease your rate of weight loss

Fats

You do need some fat in your diet Essential fatty acids omega-3 and omega-6 Fats also protect organs and bones and provide

insulationAvoid added fats (saturated and trans fats)

Fried foods, dressings, butter, gravies, sauces, sour cream, cream cheese, mayo, etc.

Healthy fats (olive oil, canola oil, nuts/seeds, avocado) are

acceptable in small amounts

Carbohydrates

Main source of fuel for energy in cellsStarches: breads, cereals, pasta, rice,

crackers, tortillasFruitsSome dairy products

Carbohydrates

Carbs/sugars give little satiety and cause you to become hungry again sooner.

Foods like white bread, rice, potatoes, soft drinks, bagels, crackers, and fruit juices are especially bad choices.

Choose whole grain carbohydrates in small amounts

May be problematic early in diet progression but should work for long term

Higher fiber (wheat, bran), barley, quinoa, brown rice

Meal Composition

Remember that at least 50% of each meal needs to be a lean protein source

Eat protein first

How Meals Should Look

How Meals Should Look

How Meals Should Look

Eat Vegetables Next

How Meals Should Look

Savvy Consumer

Track your intakes Manage portions

occasionally measure the foods to know how much you are eating Read food labels or nutrition facts labels

Information is per serving so think about your portion size Is the food a high-quality protein and how much protein does it

have? Is the food low calorie? Is the food low in fat (especially saturated and trans fat)?

Less than 3 grams per 100 calories Is the food low in sugar?

Keep to less than 12 grams per meal Is the food a good source of fiber?

Savvy Consumer

Track your intakes Use a tool to give yourself accountability long term Smartphone Apps

Myfitnesspal Lose It

Computer Sparkpeople Supertracker

Spending Calories

Basal Metabolic Rate Over half the calories you burn are used for basic life

Breathing, heart beating, digestion, etc

Day-to-day activities: Sitting, standing, cooking, housework, walking into

work DO NOT MINIMIZE the effect of increasing the amount

of PURPOSEFUL MOVEMENT in your day to day life

Engaging in physical activity Part of long term weight management to help us

balance on energy budget Find something you enjoy and work up to it

Spending Calories

Basal Metabolic Rate Over half the calories you burn are used for basic life

Breathing, heart beating, digestion, etc

Day-to-day activities: Sitting, standing, cooking, housework, walking into

work DO NOT MINIMIZE the effect of increasing the amount

of PURPOSEFUL MOVEMENT in your day to day life

Engaging in physical activity Part of long term weight management to help us

balance on energy budget Find something you enjoy and work up to it

TEXAS CENTER FOR MEDICAL & SURGICAL WEIGHT LOSS

Congratulations on starting the journey to a new you!