Protein Facts after WLS

Egg Protein

Egg Protein was around long before whey. Before whey, egg protein was a bodybuilder’s powder of choice.

What makes egg whites egg-tra-ordinary? Because they contain as many as 40 different high quality proteins. 

Getting enough protein is important because it helps prevents muscle breakdown. And just why should we care about muscle breakdown? Because our muscles keep our bones strong and sturdy and strong bones keep us young. 

It's true. Having strong bones is the number one way to keep our body young and healthy. Strong muscles also help us lose weight. Egg-actly what I thought—Egg-tra-ordinary! A big round of applause for egg protein.

Protein Absorption

For bariatric patients getting your protein into your diet is an essential part of keeping your body healthy along with having successful weight loss. On average an ounce of meat or fish has approximately 7 grams of protein.  Protein grams on this chart are based on a "regular diet" serving size.

Beef

Hamburger patty, 4 oz – 28 grams protein

Steak, 6 oz – 42 grams

Most cuts of beef – 7 grams of protein per ounce

Chicken

Chicken breast, 3.5 oz - 30 grams protein

Chicken thigh – 10 grams (for average size)
Drumstick – 11 grams
Wing – 6 grams
Chicken meat, cooked, 4 oz – 35 grams

Fish
Most fish fillets or steaks are about 22 grams of protein for 3 ½ oz (100 grams) of cooked fish, or 6 grams per ounce
Tuna, 6 oz can - 40 grams of protein

Pork
Pork chop, average - 22 grams protein
Pork loin or tenderloin, 4 oz – 29 grams
Ham, 3 oz serving – 19 grams
Ground pork, 1 oz raw – 5 grams; 3 oz cooked – 22 grams
Bacon, 1 slice – 3 grams
Canadian-style bacon (back bacon), slice – 5 – 6 grams

Eggs and Dairy
Egg, large - 6 grams protein
Milk, 1 cup - 8 grams
Cottage cheese, ½ cup - 15 grams
Yogurt, 1 cup – usually 8-12 grams, check label
Soft cheeses (Mozzarella, Brie, Camembert) – 6 grams per oz
Medium cheeses (Cheddar, Swiss) – 7 or 8 grams per oz
Hard cheeses (Parmesan) – 10 grams per oz

Beans (including soy)
Tofu, ½ cup 20 grams protein
Tofu, 1 oz, 2.3 grams
Soy milk, 1 cup - 6 -10 grams
Most beans (black, pinto, lentils, etc) about 7-10 grams protein per half cup of cooked beans
Soy beans, ½ cup cooked – 14 grams protein
Split peas, ½ cup cooked – 8 grams

Nuts and Seeds
Peanut butter, 2 Tablespoons - 8 grams protein
Almonds, ¼ cup – 8 grams
Peanuts, ¼ cup – 9 grams
Cashews, ¼ cup – 5 grams
Pecans, ¼ cup – 2.5 grams
Sunflower seeds, ¼ cup – 6 grams
Pumpkin seeds, ¼ cup – 19 grams
Flax seeds – ¼ cup – 8 grams

After surgery it can seem as though its impossible to get 80-100 grams of protein a day, but make the effort it will pay off in the long run and help you become a healthier person after WLS.

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!