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Dietitian Corner

  • Top 10 Tips for Healthy Eating as a Bariatric Patient

    • Eat small, frequent meals.
    • Prioritize protein intake.
    • Choose nutrient-dense foods to maximize nutrition.
    • Take recommended vitamin and mineral supplements
  • Drink plenty of water but avoid drinking with meals.
  • Avoid high-sugar and high-fat foods.
  • Chew food thoroughly before swallowing.
  • Plan meals ahead to make healthy choices easier.
  • Stay active to support your weight loss journey.
  • Listen to your body’s hunger and fullness cues.

1. Protein-Packed Egg Muffins

 Ingredients:

  • 6 large eggs
  • ½ cup spinach, chopped
  • ½ cup diced bell peppers
  • ¼ cup shredded cheese (cheddar or feta)
  • 2 slices turkey bacon, chopped
  • Salt and pepper to taste

Instructions:

  1. Preheat oven to 375°F (190°C).
  2. In a bowl, whisk the eggs and season with salt and pepper.
  3. Add spinach, bell peppers, cheese, and turkey bacon to the eggs. Mix well.
  4. Pour mixture into a greased muffin tin, filling each cup about ¾ full.
  5. Bake for 20 minutes until muffins are set and slightly golden.
  6. Let cool for a few minutes before serving.

Why It’s Healthy:

  • High in lean protein from eggs and turkey bacon, essential for muscle preservation post-surgery.
  • Low in carbs to help with weight loss.
  • Vegetable-rich, providing vitamins and fiber to aid digestion.

Nutrition Info (Per Muffin):

  • Protein: 10g
  • Carbs: 2g

Tip:

Make a batch for the week and store in the fridge for a quick grab-and-go breakfast.

2. Greek Yogurt Parfait

Ingredients:

  • 1 cup plain Greek yogurt
  • ½ cup mixed fresh berries (strawberries, blueberries, raspberries)
  • 1 tbsp chia seeds
  • 1 tsp honey or sugar-free sweetener (optional)
  • 2 tbsp granola (low sugar)

Instructions:

  1. In a cup or bowl, layer half of the yogurt.
  2. Add a layer of berries and chia seeds.
  3. Add the remaining yogurt on top.
  4. Sprinkle with granola and drizzle honey if desired.
  5. Serve immediately or refrigerate for later.

Why It’s Healthy:

  • Greek yogurt is high in protein and probiotics for gut health.
  • Berries add antioxidants and fiber for digestion.
  • Chia seeds provide omega-3s and healthy fats.

Nutrition Info (Per Serving):

  • Protein: 20g
  • Carbs: 18g

Tip:

Use sugar-free granola or skip honey to reduce carbs.

3. Low-Carb Cauliflower Mash

Ingredients:

  • 1 head of cauliflower, chopped
  • 1 clove garlic, minced
  • ¼ cup Greek yogurt
  • ¼ cup grated parmesan cheese
  • 1 tbsp olive oil
  • Salt and pepper to taste

Instructions:

  1. Steam or boil cauliflower until tender (about 10 minutes).
  2. Drain well and pat dry with a paper towel.
  3. In a food processor, blend cauliflower, garlic, Greek yogurt, and parmesan cheese until smooth.
  4. Drizzle with olive oil and season with salt and pepper.
  5. Serve warm as a substitute for mashed potatoes.

Why It’s Healthy:

  • Low-carb alternative to mashed potatoes.
  • High in fiber, helping with digestion.
  • Provides healthy fats and protein from Greek yogurt.

Nutrition Info (Per Serving):

  • Protein: 8g
  • Carbs: 5g

Tip:

Add roasted garlic or herbs for extra flavor without extra calories.

4. Zucchini Noodles with Grilled Chicken

Ingredients:

  • 2 medium zucchinis, spiralized
  • 1 grilled chicken breast, sliced
  • 1 tbsp olive oil
  • 1 garlic clove, minced
  • ½ cup cherry tomatoes, halved
  • ¼ cup grated parmesan cheese
  • Salt and pepper to taste

Instructions:

  1. Heat olive oil in a pan over medium heat. Add garlic and sauté for 1 minute.
  2. Add zucchini noodles and cherry tomatoes, cooking for 2-3 minutes.
  3. Toss in grilled chicken slices and cook for another minute.
  4. Remove from heat and sprinkle parmesan cheese on top.
  5. Serve warm.

Why It’s Healthy:

  • Low-carb and packed with fiber.
  • Chicken provides lean protein.
  • Zucchini is hydrating and easy to digest.

Nutrition Info (Per Serving):

  • Protein: 30g
  • Carbs: 7g

Tip:

Use a spiralizer to make fresh zucchini noodles instead of buying pre-packaged ones.

5. Baked Salmon with Asparagus

Ingredients:

  • 1 salmon fillet
  • 1 cup asparagus spears
  • 1 tbsp olive oil
  • 1 garlic clove, minced
  • Juice of ½ lemon
  • Salt and pepper to taste

Instructions:

  1. Preheat oven to 400°F (200°C).
  2. Line a baking sheet with parchment paper.
  3. Place salmon fillet and asparagus on the sheet.
  4. Drizzle with olive oil and lemon juice, then sprinkle garlic, salt, and pepper.
  5. Bake for 15-20 minutes or until the salmon is flaky.
  6. Serve warm.

Why It’s Healthy:

  • Rich in omega-3s, which support heart and brain health.
  • Low in carbs, making it great for weight loss.
  • Asparagus provides fiber and essential vitamins.

Nutrition Info (Per Serving):

  • Protein: 35g
  • Carbs: 6g

Tip:

Pair with a side of cauliflower rice for an extra low-carb meal.