The Top 10 Nutrition Habits are like the frame for your home. Without a strong frame, your home would not be balanced or stand strong. They help bariatric patients lead a successful lifestyle that is safe and nutritionally strong.
Homes are not built in a day. Neither are healthy habits. As you begin your bariatric journey, you do not have to tackle the top 10 list all at once. Try picking a habit that may be easier for you to implement, like increasing your water intake. Hydration is important for a bariatric patient. Practice having water with you wherever you go and sip, sip, sip! Are you gulping instead of sipping? After surgery, gulping leads to nausea and vomiting. Lack of water slows down weight loss, leads to constipation, and can land you in the ER with dehydration.
Are you experiencing a weight plateau, gaining weight or having complications? Getting back to these nutrition habits is a great place to return, wherever you are in your journey. Just as we make sure our home is kept in good condition and safe, we must keep up with the Top 10 Nutrition Habits so our bodies are healthy, strong and in good condition.
Top 10 Nutrition Habits to Start Now:
- Take a good multivitamin daily.
- You will be taking one daily from now on. Try Centrum, Centrum Silver or a generic equivalent.
- Begin drinking a high protein shake every day.
- Look for protein shakes that have 20-30 grams of protein, <5-9 grams of carbohydrates and <3-5 gram of fat per serving.
- Omit caffeine, carbonation and calories from beverages.
- Omit alcohol, tobacco and gum chewing.
- Start drinking lots of water. Take it wherever you go.
- Eat regularly throughout the day.
- Eat three meals and snacks as needed at scheduled times to avoid getting over-hungry.
- When you eat:
- Spend 20-30 minutes eating each meal.
- Practice mindful eating. Avoid distractions.
- Stop eating when comfortably full.
- Eat protein first.
- Break the habit of drinking fluids with meals. Stop drinking fluids 30 minutes before, during and after a meal.
- Chew food to applesauce consistency.
- Aim for your protein goal.
- Focus on eating foods high in protein. Limit foods high in carbohydrates and fat.
- Learn the protein content and portions of common foods.
- Get moving! Walk, stretch, swim or resistance training.