“basic nutrition principles” texas center for medical & surgical weight loss nutrition after...
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“BASIC NUTRITION PRINCIPLES”
TEXAS CENTER FOR MEDICAL & SURGICAL WEIGHT LOSS
Nutrition After Weight Loss SurgeryGastric Bypass Sleeve Gastrectomy Gastric Banding
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
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