Healthy Restaurant Meal Planning

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You know which one is the better choice, but most times patients have difficulty making the right choice when it comes to the temptations when eating out in restaurants. Here are some helpful tips from our nutritionists, Bridget Turrone and Mary Warner, to assist with planning a healthier meal when eating out.

¨ Use the following websites and resources to help determine the nutrition content of various restaurant foods:

¨      The Calorie King Book, Allen Borushek-  May be purchased at Barnes and Noble

¨      http://www.calorieking.com/

¨      If you own a Smartphone use can download free restaurant apps





¨  Select  lean protein foods first at all meals and snacks.  Trim Visible fat from meat and remove the skin from the poultry. 

¨      Try and have your meal planned before you go out to eat so you will not be tempted to make an unhealthy food choice once you get to the restaurant.

¨  Ask the server to pack up half of the meal before he or she brings it to you. Remember that even half of a restaurant sized-meal may be too much food for you after surgery.  Recommend no more than 1 cup per meal.

¨      Obtain a Restaurant Card from Physicians East Bariatric Coordinator or Registered Dietitian. - 252-413-6683 (Nutrition Dept)

¨  Share the meal with a friend or family member.

¨ Have your server put all sauces and dressings on the side because these may be high fat or high sugar.

¨ Avoid the chips or bread before the entrée arrives since these are a low in protein.  If you fill up on starchy foods you will not leave enough room in your stomach for healthy protein foods.

¨ Select moist and tender foods.   Dry, tough foods are difficult to tolerate.

¨ Do not try new foods for the first time while eating out. Try these at home to prevent an uncomfortable situation.

¨  Avoid any breaded and fried foods as they will provide extra calories and fat.

¨      High Fat Terms to Avoid include: 

Battered

Fried

Basted in it’s own Gravy

Hollandaise Sauce

Beer Battered

Cheese Sauce Sauté

Crispy

Pan-fried

¨      Low Fat Terms to choose from: 

Broiled or Baked

Roasted

Grilled

Steamed

Charbroiled



All these are great tips to help patients to successfully eat healthy at restaurants, but it takes will power as well and picking locations ahead of time that you know you can pick items on the menu that are appropriate to your weight loss plan.  If you or anyone you know would like more information on healthy meal planning please schedule an appointment with our nutritionists, Bridget Turrone or Mary Warner, at 252-413-6683.  Good luck and healthy eating!!



FOOD LABELS: HOW TO READ AND UNDERSTAND THEM

Have you ever tried to chose foods that are good for you by reading the labels located on the back or side of foods?  If you have then you know how frustrating and confusing it can be to figure out what you should be looking for.......calories, fat, or fiber???  Here's is an article our nutritionists, Bridget Turrone and Mary Warner,  provided to help you read and understand food labels better when it comes to chosing the right foods to help you with your weight loss. 

Serving Size/Servings Per Container:  Look at this very carefully!  In many cases the package will contain more than 1 serving.  For example: in the food label below, if you ate 4 crackers, you are eating 2 servings and will have to multiple the calories, fat, etc by 2. 

                                                                                                                                               

Calories:  Check the calories to see if this food item fits into your total daily calories.  Your Dietitian or Surgeon will determine the amount of calories you are to have after Bariatric Surgery.  In most cases, we recommend no more than 1200 calories per day one year post operative.

Protein:  Make sure to always check grams of protein on the food label.  Try and consume 60-80 grams of protein per day!

Total Fat:  Recommend no more than 8-10 grams of total fat per meal.   Limit amounts of saturated, trans fats, and cholesterol as these are unhealthy. 

Sodium:  Limit to no more than 1500-2000 mg per day. 

Total Carbohydrate:  Most patients should not exceed 25-30 grams of carbohydrates per meal, 10-15 grams of carbohydrates per snack, and no more than 5 grams of carbohydrates per beverage.   Avoid simple carbohydrates such as candy, pie, cake, etc as they may promote dumping syndrome.

Sugars:  Avoid any products with added sugars.  Avoid foods with 5-10 grams of sugar per serving to help prevent dumping syndrome or hypoglycemia. 

Sugar Alcohols (i.e. sorbitol, xylitol):  Limit to no more than 10 grams per serving because these may have a laxative effect.

Dietary Fiber: Aim for products that have at least 3-5 grams of fiber per serving.

If you are interested in meeting with one of our wonderful nutritionists to assist in helping you with information like this please 252-413-6683 to schedule an appointment with Bridget Turrone, RD, LDN & Mary Warner, RD, LDN, Physicians East Registered Dietitians. They look forward to assisting you in reaching your weight loss goals!  

GET UP AND GET MOVING!

Exercise is an important key when it comes to bariatric surgery and weight loss.  Its something you love or hate but regardless you have to do it to be successful in reaching your weight loss goals.  Some patients turn to gym memberships and use the equipment as their source of exercise or hire a personal trainer to assist them in learning what to do and having to "answer to someone" is the only way they will definately get it done.  Then there are individuals who want to exercise in a more fun, nontraditional way and attend classes for Pilates, Zumba, Kickboxing, and Aerobics similar to the craze of Jazzercise back in the 80s and 90s but with a kick! Check out some videos I found giving examples of a few ways you can lose weight and make it fun!

Zumba

Check out your local gyms for classes in your area.

Pilates

Check out local gyms to find classes in your area.

Regardless of how you decide to work out it is important to come up with a plan that works for you and your body.  Those individuals who work out after bariatric surgery has a larger success rate and weight loss after surgery then those individuals who do only the minimal requirements. Remember bariatric surgery is a LIFESTYLE CHANGE not a quick fix, and is only as successful as you allow it to be!

Finally I leave you with a few tips for becoming more active:

• Use a Pedometer it helps you track how many steps you take in a day, also giving you  a goal to reach of 10,000 steps per day - If you are a patient of ours we offer these to you free, just ask!
• Find a workout buddy to keep you motivated
• Mix it up - do different things to keep it fun!
• If you have joint pain, consider water aerobics and working with a physical therapist to find a way to be active that won't cause pain or injury.

Tell us how your staying active before, during, and after bariatric surgery.