Jacqui Lewis - January 2021

What will keep you feeling satisfied, and be a good move
toward good health?

1. Include a HIGH PROTEIN FOOD at every meal & snack

WHY?

High protein foods help keep you full longer, and regulate your blood sugars to ward of hunger and cravings.

Help you maintain muscle and lose fat!

2. Take your time to eat (NO TV, NO Screens)

Eating slowly and savouring your food without distractions increases satiety at meal times.

WHY?

This gives your brain time to process that you are eating (satiety) and lets you get the flavour fix you’re looking for.
Is said to increase how much nutrition is absorbed from your food.

3. Ask yourself if liquid protein snacks (aka ‘slider foods’) keep you full long enough (Ex. milk, yogurt, soft cheeses, cereal).

While these foods are nutritious and provide good quality protein, they may not help you feel as full as you felt in the first few months after surgery.

WHY?

These liquid foods spend less time in your stomach which is why you maybe feel hungry soon after eating.

4. Always delay your fluids from your solid foods

Stop drinking 30 minutes before your meals/snacks and wait at least 30 minutes after eating to start drinking again.

WHY?

Drinking and eating at the same time dilutes your precious stomach acid (heavily reduced after surgery) and it takes up precious space for quality food and nutrients.
Stomach acid is responsible for breaking down food and also plays a part in your ability to absorb those all important nutrients too.

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