35 St George Obesity Surgery Unit | Bariatric Book | Long-Term Eating Plan Losing adequate weight and maintaining this weight loss long term will depend on using your new stomach effectively by: • Avoiding grazing and mindless snacking – aim for 3 main meals per day, including snacks only if needed. • Keeping your meal portions no more than 1 cup volume in total – to begin with you may only tolerate 1/4 - 1/2 cup of food at a time • Eating slowly and stop eating when satisfied • Not eating and drinking at same time • Drinking healthy, calorie-free fluids • Being active Food Group Include Avoid MEAT AND MEAT ALTERNATIVES Aim: 2 serves a day • L ean meat/chicken (80g) • Fish (80-100g) • E ggs (2 x large) • L egumes (0.5 cup) - baked beans, chickpeas, kidney beans, lentils • Tofu (100g) • S liced lean delicatessen meats • Fatty cuts of meat – sausages, salami, processed meats • Crumbed meats DAIRY Aim: 3 serves a day • Low fat milk (1 cup) • High protein yoghurts ie Chobani FitTM (170g) • Low fat cheese (1 slice) • Ice cream • Flavoured milks GRAINS Aim: <3 serves a day • 1.5 Weet-bix or VitabritsTM • 0.3 cup Porridge, or oats • 0.75 cup Wholegrain cereals • 0.3 cup Brown rice • 0.3 cup Quinoa • 0.5 cup Wholemeal pasta • 1 slice Wholegrain bread • White bread/rolls • White pasta and rice • Sugary or refined cereals • Pastries/pies FRUIT Aim: 1 a day • Whole fresh fruit • 0.5 cup fruit in natural juice • Fruit juice • Dried fruit VEGETABLES Aim: 3-4 serves a day • Choose a variety of different coloured vegetables. • ‘Non-starchy’ Vegetables (0.5 cup) • Salad Vegetables (0.5 cup) • Deep fried vegetables (chips) • Starchy vegetables (potato/sweet potato/corn) – keep to a max (0.5 cup/day) FLUIDS Aim: 1.5-2L a day • Water • Tea • Coffee • Infused tea (no sugar) • Low sugar cordial eg diet cordial • Fruit juice • Sweet cordials • Soft drink/energy drinks • Flavoured milk/milkshakes • Alcoholic drinks • Sports drinks
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