Three to Six Months After Surgery
LIQUIDS
· Water, decaf coffee and teas, sugar-free drinks
· NO LIQUIDS WITH CALORIES
Includes: soups, milk, juice, protein drinks, energy drinks, yogurt smoothies, coffee drinks, milkshakes, fat free/sugar free ice cream, frozen yogurt, alcohol, anything greater than 10 calories/serving
· 64oz. per day—half of fluids from water
· Stop drinking 15 minutes prior to 45 minutes after your scheduled meals.
MEALS
· 3 meals and 1 snack ONLY—no grazing or in-between meal snacks
· Meal Pattern: Protein » Vegetables » Whole Grains » Fruits
· If you experience nausea or bloating--try the offending food again in a week
· Chew your food thoroughly approximately 20-25 times before swallowing
· Allow 20-30 minutes to eat each small meal.
· Avoid sweet foods or high-fat foods.
NUTRITIONAL REQUIRMENTS
START A FOOD DIARY—RECORD CALORIES, PROTEIN, AND FAT
Free Online Food Diaries =
FitDay - Free Weight Loss and Diet Journal Free Diet Plans at SparkPeople My Food Diary :: Online Calorie Counter w/ Diet Journal & Exercise Log
Free Online Calorie/Fat/Protein Counter =
CalorieKing - Diet and weight loss. Calorie Counter and more.
Roux-en-y, Lapband, and Gastric Sleeve
· Approximately 1,000 calories, 60-80 grams protein, and <30 grams fat
Duodenal Switch
· Approximately 1,200 calories, >90 grams protein, and 50-60 grams fat
**ACCOUNTABILITY IS THE KEY—EVERYONE NEEDS TO KEEP A FOOD DIARY
VITAMINS
· Calcium Citrate with vitamin D added: 1,000-1,200mg per day
· Recommend: 500-600mg TWO times per day
· Do Not take more than 600mg at one time
· Do Not take with multivitamins that contain iron or prenatal multivitamins
PROTEIN GROUPS
Meat Group (35-100 calories, 0-8 grams of fat/serving, 7 grams protein/serving)
1/4 cup egg substitute, 2 egg whites, or 1 egg
1/4 cup fat free or 1% cottage cheese
1 ounce cooked lean meats/fish (chicken, turkey, pork, fish, beef)
2 Tbsp peanut butter or 10 nuts (occasional use only)
1 ounce low-fat cheeses
1/2 cup cooked beans(black/lima/kidney/pinto), peas(chickpeas/black-eyed), lentils or ½ cup chili
Milk Group (80-150 calories, 0-8 grams of fat/serving, 8 grams protein/serving)
1 cup skim, ½%, 1%, soy light or lactaid milk—ONLY ONE GLASS IN THE MORNING WITH CEREAL OR OATMEAL
1 container no sugar added/low fat “lite” yogurt (Blue Bunny brand has highest protein)
1 cup sugar free pudding made with skim, ½%, 1%, soy light or lactaid milk
NON-PROTEIN GROUPS
Starch Group (80 calories, 0-1 grams fat, 3 grams protein/serving)
1 slice of bread, 1/4 bagel, 1/2 english muffin, 6” pita, 1/2 hamburger or hot dog bun
4-6 reduced fat crackers
1/2 cup cooked cream of wheat/grits/oatmeal/rice
3/4 cup unsweetened dry cereal
1/2 cup potatoes, winter squash, corn, or peas
1/3 cup rice or 1/2 cup pasta
Fruit Group (60 calories, 0 grams fat/serving)
1/2 cup canned “lite” fruit or natural applesauce
1 small fresh fruit
Vegetable Group (25 calories, 0 grams fat, 2 grams protein/serving)
1/2 cup cooked non-starch vegetables (broccoli/green beans/carrots/etc)
1 cup raw non-starchy vegetables
Food Portion Reference Guide
1 ounce (7 grams of protein):
volume of four stacked dice
slice of cheese is about the size of a 3 ½ inch computer disk
2 ounces (14 grams of protein):
1 small chicken leg or thigh
3 ounces (21 grams of protein):
about the size of your palm or a deck of playing cards
½ of whole chicken breast
1 medium pork chop
1 small hamburger
HOW TO READ A FOOD LABEL
Label or Package Definitions
· Low calorie = less than 40 calories per serving
· Reduced calorie = at least one-third fewer calories than comparable, nutritionally equivalent foods.
· Light, lite, leaner, or lower fat = 25 percent less fat than comparable, nutritionally equivalent foods.
· Lean or low fat = less than 10 percent fat. Extra lean = no more than 5 percent fat.
· Sugar-free = food using artificial sweeteners.
· Dietetic = designate foods intended for special diets, such as sodium-restricted or reduced-sugar.
· Sodium-free = less than 5 mg of sodium per serving. Very low sodium = 35 mg or less per serving.
Low sodium = 140 mg or less per serving. Reduced sodium = 75 percent less sodium.
SAMPLE DAY
Food Item and Amount Calories Fat Protein
Breakfast Goals: Protein + Starch = <300 Calories fat: 5-10g Protein >15g
1 egg 70 5 6
1 ounce of low fat cheese 70 4.5 7
1 slice light whole wheat bread 40 1 2
Lunch Goals: Protein + Vegetable = <300 Calories fat:5-10g protein;>15g
(Add Starch if needed)
2 ounces lean turkey 100 4 14
1 ounce low-fat cheese 70 4.5 7
1/4 whole wheat pita 85 1 3
½ cup cooked vegetables 25 0 2
Dinner Goals: Protein + Vegetable = <300 Calories 5-10g >15g
(Add Starch if needed)
3 ounces baked white fish 110 2 21
½ cup cooked vegetables 25 0 2
½ cup mashed potato 80 1 2
Snack Goals: Protein + Fruit = <200 Calories 5-10g ~15g
1 low-fat string cheese 50 2.5 5
½ apple – sliced 50 0 0
¼ cup cottage cheese dip 70 0 7
with cinnamon
Totals: 845 cal* 25.5 g 78 g
* Sauces/Condiments = additional calories
FAST FOODS
*Calorie content is listed after each food item. For additional information, visit
CalorieKing - Diet and weight loss. Calorie Counter and more..
WENDY’S
Chili (small)- 220, 17g pro, 6g fat
Ultimate Chicken Grill- 320, 28g pro, 7g fat
(Chicken Only-130 cal, 26g pro, 2 g fat)
Jr. hamburger- 280, 15g pro, 9g fat
Chicken Caesar w/o dressing or croutons- 190, 27g pro, 5g fat
Mandarin Chicken w/o nuts/noodles/dressing-170, 23g pro, 2g fat
Spinach Salad w/o dressing/croutons-260, 32g pro, 12g fat
TACO BELL
Crunchy Taco – 170, 8g pro, 10g fat
Tostada– 200, 8g pro, 6g fat
Chicken Gordita- 270, 16g pro, 10g fat
Soft Ttaco (spicy chicken)– 180, 10g pro, 7g fat
Pintos’n Cheese – 180, 10g pro, 7g fat
Chicken Enchirito Burrito- 250, 16g pro, 5g fat
Fresco Crunchy Taco – 150, 7g pro, 8 g fat
Fresco Grilled Steak Soft Taco – 160, 10g pro, 4.5g fat
Fresco Beef Soft Taco – 180, 10g pro, 8g fat
Fresco Grilled Chicken Soft Taco – 170, 12g pro, 4 g fat
McDONALD’S
Egg McMuffin w/o cheese- 250, 15g pro, 8g fat
Hamburger – 260, 13g pro, 9g fat
Grilled Chicken Fillet Only– 120, 22g pro, 2g fat
Grilled BBQ Snack Wrap – 260, 18g pro, 9g fat
Asian Salad w/grilled Chicken* - 290, 31g pro, 10g fat
Bacon Ranch Salad w/grilled chicken* – 260, 33g pro, 9g fat
Caesar Salad w/grilled chicken* 220, 30g pro, 6g fat
* Salads did NOT include croutons or dressing.
SUBWAY
6 inch Ham on Wheat- 290, 18g pro, 5 g fat
6 inch Oven Roasted Chicken- 330, 24g pro, 5g fat
6 inch Subway Club- 320, 24g pro, 6 g fat
6 inch Turkey Breast and Ham- 290, 20g pro, 5 g fat
6 inch Turkey Breast- 280, 18g pro, 4.5g fat
Mini subs Turkey/Ham – 180, 11g pro, 3g fat
* All 6 inch subs made WITHOUT cheese and mayo.
A LOOK AT YOUR LIQUOR
BEVERAGE SERVING ALCOHOL(grams) CARBOHYDRATE(grams) CALORIES
BEER
Regular beer 12 oz. 13 13 150
Light beer 12 oz. 11 5 100
Near beer 12 oz. 1.5 12 60
DISTILLED SPIRITS
80 Proof (gin, rum, vodka, whiskey, scotch) 1 ½ oz. 14 Trace 100
Dry brandy, cognac 1 oz. 11 Trace 75
TABLE WINE
Dry white 4 oz. 11 Trace 80
Red or Rose 4 oz. 12 Trace 85
Sweet wine 4 oz. 12 5 105
Light wine 4 oz. 6 1 50
Wine cooler 12 oz. 13 30 215
SPARKLING WINES
Champagne 4 oz. 12 4 100
Sweet kosher wine 4 oz. 12 12 132
DESSERT WINES
Sherry 2 oz. 9 2 74
Sweet sherry, port, muscatel 2 oz. 9 7 90
Cordials, liqueurs 1 ½ oz. 13 18 160
COCKTAILS
Bloody Mary 5 oz. 14 5 116
Daiquiri 2 oz. 14 2 111
Manhattan 2 oz. 17 2 178
Martini 2 ½ oz. 22 Trace 156
Old-fashioned 4 oz. 26 Trace 180
Tom Collins 7 ½ oz. 16 3 120
MIXERS
Mineral water Any 0 0 0
Sugar-free tonic Any 0 0 0
Club soda Any 0 0 0
Diet soda Any 0 0 0
Tomato juice ½ cup 0 5 25
Bloody Mary mix ½ cup 0 5 25
Orange juice ½ cup 0 15 60
Grapefruit juice ½ cup 0 15 60
Pineapple juice ½ cup 0 15 60