Jacqui Lewis - Jan 2021

List of Foods for Healthy Weight Management

What to eat and not eat for Healthy Weight Management

LIST 1: FOODS TO INCLUDE EVERY DAY

Greens are healthy & Low in calories

Nuts are a good source of protein and healthy/essential fats and minerals such as zinc, selenium and magnesium 

Carrots are great for fibre, Vitamin A - which is a common deficiency seen after WLS 

Whole grains are rich in fibre and will keep you fuller longer they also have Low GI - so will help to manage insulin and blood glucose levels 

Fruits and green tea have antioxidants and resveratrol, known to promote longevity
3 cups of green tea daily begins with it HUGE health benefits

Lean cuts of meat provide protein and iron, choose white meat 3 x per week
Red meat 2 x per week choose grass fed, five star and organic meats where possible.
Small portions now mean you can make it count with good quality.

LIST 2: FOOD TO EAT 3 TIMES A WEEK FOR GOOD HEALTH

Yoghurt is a great source of calcium, probiotic cultures and PROTEIN just make sure not too much sugar is added. 

Cauliflower and Broccoli are praised for their cancer-fighting properties - support liver detox - especially for women. 

Sardines are high in protein, and omega-3  fatty acid, which is very good for your heart; plus, the tiny bones contain calcium!

Tofu is a low-calorie protein source, and has more protein than ground beef! This one is often forgotten about!
It's a great addition to the diet - also providing “plant oestrogens” which is a great addition after Menopause 

Avocado and oily fish contain good fats for you!

LIST 3: FOOD LIMIT OR SAVE FOR SPECIAL OCCASIONS

White starchy foods, Desserts and Alcohol.

So you should choose a dessert or drink that you really love and savor it.

Be smart about your portions!

LIST 4: FOOD TO NEVER EAT

Soda, processed meals, canned soups

Artificial sweeteners, colours preservatives all have negative impacts on health and should be limited.

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