Bariatric Surgery Nutrition

Craving sushi?

You likely will not be able to tolerate your favourite sushi rolls because of the rice and seaweed wrap, however there are several other equally satisfying options on every Asian-style restaurant menu to consider.
Indulge in an order of tartar or sashimi. These rice-less options are easier to digest. Don’t be afraid to ask if your favourite sushi rolls can be made with a cucumber wrap instead of the traditional seaweed wrap. This is often a ‘low carb’ option on sushi menus. Order a side of edamame beans. These soybeans are not only a good source of protein, but they are also rich in fibre. Try a protein rich Asian soup. Asian-style restaurants often have a traditional soup with eggs, tofu, chicken, and/or shrimp. Prioritize the solid pieces and leave most of the broth behind. Salmon or tuna salad. Most sushi restaurants have a simple green salad with a seared piece of fish and a flavourful salad dressing.
Sandwiches & Wraps·
Choose a sandwich on toasted bread. If it is a large sandwich, remove the top piece of bread. Great options include: chicken salad, egg salad, tuna salad and deli meats. Wraps are also a good option. Opt for baked chicken rather than crispy chicken.
Breakfast egg sandwiches
Choose a breakfast wrap or a toasted english muffin sandwich. Skip the bacon and sausage.
Salad
Almost all restaurants now have a green salad with chicken. Again, opt for grilled chicken instead of crispy chicken. Other high protein options include: taco salads, chickpea salads and bean salads.
Chili
Whether you choose the vegetarian or meat version, chili packs a lot of protein. They are also very easy to digest making them the perfect option if you have recently transitioned to solid food.

Here are some other helpful tips to challenge those old fast food habits:
Skip the combo option… yes, even if it’s cheaper! Don’t order a drink. You will be less tempted to drink and eat at the same time if you don’t have a refreshing beverage staring you down during your meal. Eat in the restaurant instead of in the car. If you are driving and eating, food is more likely to block. You can’t be mindful if you are multitasking! Choose foods described as: grilled, baked, sautéed, broiled, steamed, boiled, etc. more often. These cooking methods are lower in calories. Many corner stores and gas stations now have ‘grab and go’ options in their fridges such as sandwiches, salads, protein shakes, yogurt parfaits, etc. Next time you get gas, make a mental note of 3 appropriate meal options you could choose if you were in a pinch.
Bon appétit!

- Lisa & Monica

Craving sushi?

You likely will not be able to tolerate your favourite sushi rolls because of the rice and seaweed wrap, however there are several other equally satisfying options on every Asian-style restaurant menu to consider.
Indulge in an order of tartar or sashimi. These rice-less options are easier to digest. Don’t be afraid to ask if your favourite sushi rolls can be made with a cucumber wrap instead of the traditional seaweed wrap. This is often a ‘low carb’ option on sushi menus. Order a side of edamame beans. These soybeans are not only a good source of protein, but they are also rich in fibre. Try a protein rich Asian soup. Asian-style restaurants often have a traditional soup with eggs, tofu, chicken, and/or shrimp. Prioritize the solid pieces and leave most of the broth behind. Salmon or tuna salad. Most sushi restaurants have a simple green salad with a seared piece of fish and a flavourful salad dressing.
Sandwiches & Wraps·
Choose a sandwich on toasted bread. If it is a large sandwich, remove the top piece of bread. Great options include: chicken salad, egg salad, tuna salad and deli meats. Wraps are also a good option. Opt for baked chicken rather than crispy chicken.
Breakfast egg sandwiches
Choose a breakfast wrap or a toasted english muffin sandwich. Skip the bacon and sausage.
Salad
Almost all restaurants now have a green salad with chicken. Again, opt for grilled chicken instead of crispy chicken. Other high protein options include: taco salads, chickpea salads and bean salads.
Chili
Whether you choose the vegetarian or meat version, chili packs a lot of protein. They are also very easy to digest making them the perfect option if you have recently transitioned to solid food.

Here are some other helpful tips to challenge those old fast food habits:
Skip the combo option… yes, even if it’s cheaper! Don’t order a drink. You will be less tempted to drink and eat at the same time if you don’t have a refreshing beverage staring you down during your meal. Eat in the restaurant instead of in the car. If you are driving and eating, food is more likely to block. You can’t be mindful if you are multitasking! Choose foods described as: grilled, baked, sautéed, broiled, steamed, boiled, etc. more often. These cooking methods are lower in calories. Many corner stores and gas stations now have ‘grab and go’ options in their fridges such as sandwiches, salads, protein shakes, yogurt parfaits, etc. Next time you get gas, make a mental note of 3 appropriate meal options you could choose if you were in a pinch.
Bon appétit!

- Lisa & Monica

‘It’ foods are typically foods that many parts of the world have been eating for centuries but are only now being marketed in North America and other first-world countries. They are advertised as ‘good-for-you’ products with the promise of making you healthier and happier than you have ever been! Their marketing claims make you feel like you’ve been missing out and that you NEED to include this ‘perfect’ food in your diet every single day!

As dietitians, we are ALWAYS skeptical of these types of promises.

Many of our patients this year have been loading up on hemp and chia seeds to supplement their protein intake. Patients brag about sprinkling them on their oats, yogurts, scrambled eggs and even ice cream!

While these seeds do boast some great qualities, they have been misrepresented as being high in protein.

Yes you heard us right… hemp and chia seeds are NOT considered to be a good protein supplement.

Let us explain…

If you are struggling to meet your protein needs, a good protein supplement should add at least 6-15 grams of protein to your meal or snack. Additionally, you ideally want this protein source to have the least amount of calories possible.

A good way to compare how much protein you are getting for the calories is to calculate the food’sprotein to calorie ratio (protein : calorie).

Let's look at the protein to calorie ratios of some common protein supplements: What is this chart telling us?

* For every 1 gram of protein from chia seeds there are 29 calories.
** For every 1 gram of whey isolate protein powder there are 5 calories.

This means that whey isolate protein powder can give you the same amount of protein for much less calories. More precisely, it can provide the same 6 grams of protein for 1/6th of the calories compared to chia seeds!

So does this mean I should stop using hemp and chia seeds?

The short answer is no!

Hemp and chia seeds do have many positive benefits (see below), however they should not be used to supplement the missing 20 grams of protein in your diet.

WHY? Adding 20 grams of protein using chia seeds would mean adding a whopping 585 calories! With hemp seeds this would mean adding 320 calories, which is still quite a bit! Comparatively, adding 20 grams of protein using whey isolate protein powder would only mean adding 100 calories. See the difference?

How should I be using hemp and chia seeds then?
For those of you looking to boost your protein intake, hemp and chia seeds should not be your only source of added protein. We recommend using them in combination with other lower calorie protein supplements such as protein powders.

Adding ½ or 1 serving of seeds per day (see serving sizes in chart above) for example is very appropriate, as hemp and chia seeds contain many important nutrients that are often not talked about.

Hemp and chia seeds are… Good vegan/vegetarian source of protein. High in fiber. Make sure you choose whole hemp seeds (i.e. not shelled ones like hemp hearts) if you are looking for the fiber boost. In the early stages postop, adding 1-2 tbsps of these seeds into your smoothies is a great way to help fight constipation. High in several important micronutrients. Hemp seeds are excellent sources of iron, zinc, magnesium, manganese, phosphorus and vitamin E, while chia seeds are high in calcium, magnesium, manganese, phosphorus, omega-3s and omega-6s.
The bottom line: Healthy eating is not determined by one ‘superfood’ or seed. As always, the key is variety and moderation!

- Lisa & Monica

P.S. For those of you who are vegetarian or vegan, we recommend that you speak with your dietitian if you have questions about sources of protein.

Drinking liquid calories (although the stomach limits the volume of food that you eat, it doesn’t prevent you from being able to drink large amounts of calories), Not delaying your fluids from your solids (drinking and eating at the same time - only after surgery - appears to result in the rapid transit of the food you eat, in other words it “flushes” the food out of the stomach the same way flushing the toilet with water empties the bowl. This results in an empty stomach and a true physical hunger leading you to eat more. This is often confused with people thinking or feeling as if they have stretched their pouch), Grazing/Picking and nibbling (surgery operates on the stomach, not the mind, thus the reasons that may have lead some people to overeat before surgery may remain, such as emotional eating, stress eating, using food as a coping mechanism, etc. Some other reasons for weight regain that are less common but still possible include:
An enlarged gastric pouch A fistula Intestinal adaptation New medications that may induce weight gain (i.e. anti-depressants, some forms of chemotherapy, etc) A poorly controlled thyroid (synthroid doses need to be adjusted after rapid weight loss). For further nutrition advice or to read our blog, visit our website and like our Facebook page for up-to-the-minute information:
Bariatric Surgery Nutrition
Bariatric Surgery Nutrition

Craving sushi?

You likely will not be able to tolerate your favourite sushi rolls because of the rice and seaweed wrap, however there are several other equally satisfying options on every Asian-style restaurant menu to consider.
Indulge in an order of tartar or sashimi. These rice-less options are easier to digest. Don’t be afraid to ask if your favourite sushi rolls can be made with a cucumber wrap instead of the traditional seaweed wrap. This is often a ‘low carb’ option on sushi menus. Order a side of edamame beans. These soybeans are not only a good source of protein, but they are also rich in fibre. Try a protein rich Asian soup. Asian-style restaurants often have a traditional soup with eggs, tofu, chicken, and/or shrimp. Prioritize the solid pieces and leave most of the broth behind. Salmon or tuna salad. Most sushi restaurants have a simple green salad with a seared piece of fish and a flavourful salad dressing.
Sandwiches & Wraps·
Choose a sandwich on toasted bread. If it is a large sandwich, remove the top piece of bread. Great options include: chicken salad, egg salad, tuna salad and deli meats. Wraps are also a good option. Opt for baked chicken rather than crispy chicken.
Breakfast egg sandwiches
Choose a breakfast wrap or a toasted english muffin sandwich. Skip the bacon and sausage.
Salad
Almost all restaurants now have a green salad with chicken. Again, opt for grilled chicken instead of crispy chicken. Other high protein options include: taco salads, chickpea salads and bean salads.
Chili
Whether you choose the vegetarian or meat version, chili packs a lot of protein. They are also very easy to digest making them the perfect option if you have recently transitioned to solid food.

Here are some other helpful tips to challenge those old fast food habits:
Skip the combo option… yes, even if it’s cheaper! Don’t order a drink. You will be less tempted to drink and eat at the same time if you don’t have a refreshing beverage staring you down during your meal. Eat in the restaurant instead of in the car. If you are driving and eating, food is more likely to block. You can’t be mindful if you are multitasking! Choose foods described as: grilled, baked, sautéed, broiled, steamed, boiled, etc. more often. These cooking methods are lower in calories. Many corner stores and gas stations now have ‘grab and go’ options in their fridges such as sandwiches, salads, protein shakes, yogurt parfaits, etc. Next time you get gas, make a mental note of 3 appropriate meal options you could choose if you were in a pinch.
Bon appétit!

- Lisa & Monica

Craving sushi?

You likely will not be able to tolerate your favourite sushi rolls because of the rice and seaweed wrap, however there are several other equally satisfying options on every Asian-style restaurant menu to consider.
Indulge in an order of tartar or sashimi. These rice-less options are easier to digest. Don’t be afraid to ask if your favourite sushi rolls can be made with a cucumber wrap instead of the traditional seaweed wrap. This is often a ‘low carb’ option on sushi menus. Order a side of edamame beans. These soybeans are not only a good source of protein, but they are also rich in fibre. Try a protein rich Asian soup. Asian-style restaurants often have a traditional soup with eggs, tofu, chicken, and/or shrimp. Prioritize the solid pieces and leave most of the broth behind. Salmon or tuna salad. Most sushi restaurants have a simple green salad with a seared piece of fish and a flavourful salad dressing.
Sandwiches & Wraps·
Choose a sandwich on toasted bread. If it is a large sandwich, remove the top piece of bread. Great options include: chicken salad, egg salad, tuna salad and deli meats. Wraps are also a good option. Opt for baked chicken rather than crispy chicken.
Breakfast egg sandwiches
Choose a breakfast wrap or a toasted english muffin sandwich. Skip the bacon and sausage.
Salad
Almost all restaurants now have a green salad with chicken. Again, opt for grilled chicken instead of crispy chicken. Other high protein options include: taco salads, chickpea salads and bean salads.
Chili
Whether you choose the vegetarian or meat version, chili packs a lot of protein. They are also very easy to digest making them the perfect option if you have recently transitioned to solid food.

Here are some other helpful tips to challenge those old fast food habits:
Skip the combo option… yes, even if it’s cheaper! Don’t order a drink. You will be less tempted to drink and eat at the same time if you don’t have a refreshing beverage staring you down during your meal. Eat in the restaurant instead of in the car. If you are driving and eating, food is more likely to block. You can’t be mindful if you are multitasking! Choose foods described as: grilled, baked, sautéed, broiled, steamed, boiled, etc. more often. These cooking methods are lower in calories. Many corner stores and gas stations now have ‘grab and go’ options in their fridges such as sandwiches, salads, protein shakes, yogurt parfaits, etc. Next time you get gas, make a mental note of 3 appropriate meal options you could choose if you were in a pinch.
Bon appétit!

- Lisa & Monica

Drinking liquid calories (although the stomach limits the volume of food that you eat, it doesn’t prevent you from being able to drink large amounts of calories), Not delaying your fluids from your solids (drinking and eating at the same time - only after surgery - appears to result in the rapid transit of the food you eat, in other words it “flushes” the food out of the stomach the same way flushing the toilet with water empties the bowl. This results in an empty stomach and a true physical hunger leading you to eat more. This is often confused with people thinking or feeling as if they have stretched their pouch), Grazing/Picking and nibbling (surgery operates on the stomach, not the mind, thus the reasons that may have lead some people to overeat before surgery may remain, such as emotional eating, stress eating, using food as a coping mechanism, etc. Some other reasons for weight regain that are less common but still possible include:
An enlarged gastric pouch A fistula Intestinal adaptation New medications that may induce weight gain (i.e. anti-depressants, some forms of chemotherapy, etc) A poorly controlled thyroid (synthroid doses need to be adjusted after rapid weight loss). For further nutrition advice or to read our blog, visit our website and like our Facebook page for up-to-the-minute information:
Bariatric Surgery Nutrition
Bariatric Surgery Nutrition

Craving sushi?

You likely will not be able to tolerate your favourite sushi rolls because of the rice and seaweed wrap, however there are several other equally satisfying options on every Asian-style restaurant menu to consider.
Indulge in an order of tartar or sashimi. These rice-less options are easier to digest. Don’t be afraid to ask if your favourite sushi rolls can be made with a cucumber wrap instead of the traditional seaweed wrap. This is often a ‘low carb’ option on sushi menus. Order a side of edamame beans. These soybeans are not only a good source of protein, but they are also rich in fibre. Try a protein rich Asian soup. Asian-style restaurants often have a traditional soup with eggs, tofu, chicken, and/or shrimp. Prioritize the solid pieces and leave most of the broth behind. Salmon or tuna salad. Most sushi restaurants have a simple green salad with a seared piece of fish and a flavourful salad dressing.
Sandwiches & Wraps·
Choose a sandwich on toasted bread. If it is a large sandwich, remove the top piece of bread. Great options include: chicken salad, egg salad, tuna salad and deli meats. Wraps are also a good option. Opt for baked chicken rather than crispy chicken.
Breakfast egg sandwiches
Choose a breakfast wrap or a toasted english muffin sandwich. Skip the bacon and sausage.
Salad
Almost all restaurants now have a green salad with chicken. Again, opt for grilled chicken instead of crispy chicken. Other high protein options include: taco salads, chickpea salads and bean salads.
Chili
Whether you choose the vegetarian or meat version, chili packs a lot of protein. They are also very easy to digest making them the perfect option if you have recently transitioned to solid food.

Here are some other helpful tips to challenge those old fast food habits:
Skip the combo option… yes, even if it’s cheaper! Don’t order a drink. You will be less tempted to drink and eat at the same time if you don’t have a refreshing beverage staring you down during your meal. Eat in the restaurant instead of in the car. If you are driving and eating, food is more likely to block. You can’t be mindful if you are multitasking! Choose foods described as: grilled, baked, sautéed, broiled, steamed, boiled, etc. more often. These cooking methods are lower in calories. Many corner stores and gas stations now have ‘grab and go’ options in their fridges such as sandwiches, salads, protein shakes, yogurt parfaits, etc. Next time you get gas, make a mental note of 3 appropriate meal options you could choose if you were in a pinch.
Bon appétit!

- Lisa & Monica

Craving sushi?

You likely will not be able to tolerate your favourite sushi rolls because of the rice and seaweed wrap, however there are several other equally satisfying options on every Asian-style restaurant menu to consider.
Indulge in an order of tartar or sashimi. These rice-less options are easier to digest. Don’t be afraid to ask if your favourite sushi rolls can be made with a cucumber wrap instead of the traditional seaweed wrap. This is often a ‘low carb’ option on sushi menus. Order a side of edamame beans. These soybeans are not only a good source of protein, but they are also rich in fibre. Try a protein rich Asian soup. Asian-style restaurants often have a traditional soup with eggs, tofu, chicken, and/or shrimp. Prioritize the solid pieces and leave most of the broth behind. Salmon or tuna salad. Most sushi restaurants have a simple green salad with a seared piece of fish and a flavourful salad dressing.
Sandwiches & Wraps·
Choose a sandwich on toasted bread. If it is a large sandwich, remove the top piece of bread. Great options include: chicken salad, egg salad, tuna salad and deli meats. Wraps are also a good option. Opt for baked chicken rather than crispy chicken.
Breakfast egg sandwiches
Choose a breakfast wrap or a toasted english muffin sandwich. Skip the bacon and sausage.
Salad
Almost all restaurants now have a green salad with chicken. Again, opt for grilled chicken instead of crispy chicken. Other high protein options include: taco salads, chickpea salads and bean salads.
Chili
Whether you choose the vegetarian or meat version, chili packs a lot of protein. They are also very easy to digest making them the perfect option if you have recently transitioned to solid food.

Here are some other helpful tips to challenge those old fast food habits:
Skip the combo option… yes, even if it’s cheaper! Don’t order a drink. You will be less tempted to drink and eat at the same time if you don’t have a refreshing beverage staring you down during your meal. Eat in the restaurant instead of in the car. If you are driving and eating, food is more likely to block. You can’t be mindful if you are multitasking! Choose foods described as: grilled, baked, sautéed, broiled, steamed, boiled, etc. more often. These cooking methods are lower in calories. Many corner stores and gas stations now have ‘grab and go’ options in their fridges such as sandwiches, salads, protein shakes, yogurt parfaits, etc. Next time you get gas, make a mental note of 3 appropriate meal options you could choose if you were in a pinch.
Bon appétit!

- Lisa & Monica

Craving sushi?

You likely will not be able to tolerate your favourite sushi rolls because of the rice and seaweed wrap, however there are several other equally satisfying options on every Asian-style restaurant menu to consider.
Indulge in an order of tartar or sashimi. These rice-less options are easier to digest. Don’t be afraid to ask if your favourite sushi rolls can be made with a cucumber wrap instead of the traditional seaweed wrap. This is often a ‘low carb’ option on sushi menus. Order a side of edamame beans. These soybeans are not only a good source of protein, but they are also rich in fibre. Try a protein rich Asian soup. Asian-style restaurants often have a traditional soup with eggs, tofu, chicken, and/or shrimp. Prioritize the solid pieces and leave most of the broth behind. Salmon or tuna salad. Most sushi restaurants have a simple green salad with a seared piece of fish and a flavourful salad dressing.
Sandwiches & Wraps·
Choose a sandwich on toasted bread. If it is a large sandwich, remove the top piece of bread. Great options include: chicken salad, egg salad, tuna salad and deli meats. Wraps are also a good option. Opt for baked chicken rather than crispy chicken.
Breakfast egg sandwiches
Choose a breakfast wrap or a toasted english muffin sandwich. Skip the bacon and sausage.
Salad
Almost all restaurants now have a green salad with chicken. Again, opt for grilled chicken instead of crispy chicken. Other high protein options include: taco salads, chickpea salads and bean salads.
Chili
Whether you choose the vegetarian or meat version, chili packs a lot of protein. They are also very easy to digest making them the perfect option if you have recently transitioned to solid food.

Here are some other helpful tips to challenge those old fast food habits:
Skip the combo option… yes, even if it’s cheaper! Don’t order a drink. You will be less tempted to drink and eat at the same time if you don’t have a refreshing beverage staring you down during your meal. Eat in the restaurant instead of in the car. If you are driving and eating, food is more likely to block. You can’t be mindful if you are multitasking! Choose foods described as: grilled, baked, sautéed, broiled, steamed, boiled, etc. more often. These cooking methods are lower in calories. Many corner stores and gas stations now have ‘grab and go’ options in their fridges such as sandwiches, salads, protein shakes, yogurt parfaits, etc. Next time you get gas, make a mental note of 3 appropriate meal options you could choose if you were in a pinch.
Bon appétit!

- Lisa & Monica

Craving sushi?

You likely will not be able to tolerate your favourite sushi rolls because of the rice and seaweed wrap, however there are several other equally satisfying options on every Asian-style restaurant menu to consider.
Indulge in an order of tartar or sashimi. These rice-less options are easier to digest. Don’t be afraid to ask if your favourite sushi rolls can be made with a cucumber wrap instead of the traditional seaweed wrap. This is often a ‘low carb’ option on sushi menus. Order a side of edamame beans. These soybeans are not only a good source of protein, but they are also rich in fibre. Try a protein rich Asian soup. Asian-style restaurants often have a traditional soup with eggs, tofu, chicken, and/or shrimp. Prioritize the solid pieces and leave most of the broth behind. Salmon or tuna salad. Most sushi restaurants have a simple green salad with a seared piece of fish and a flavourful salad dressing.
Sandwiches & Wraps·
Choose a sandwich on toasted bread. If it is a large sandwich, remove the top piece of bread. Great options include: chicken salad, egg salad, tuna salad and deli meats. Wraps are also a good option. Opt for baked chicken rather than crispy chicken.
Breakfast egg sandwiches
Choose a breakfast wrap or a toasted english muffin sandwich. Skip the bacon and sausage.
Salad
Almost all restaurants now have a green salad with chicken. Again, opt for grilled chicken instead of crispy chicken. Other high protein options include: taco salads, chickpea salads and bean salads.
Chili
Whether you choose the vegetarian or meat version, chili packs a lot of protein. They are also very easy to digest making them the perfect option if you have recently transitioned to solid food.

Here are some other helpful tips to challenge those old fast food habits:
Skip the combo option… yes, even if it’s cheaper! Don’t order a drink. You will be less tempted to drink and eat at the same time if you don’t have a refreshing beverage staring you down during your meal. Eat in the restaurant instead of in the car. If you are driving and eating, food is more likely to block. You can’t be mindful if you are multitasking! Choose foods described as: grilled, baked, sautéed, broiled, steamed, boiled, etc. more often. These cooking methods are lower in calories. Many corner stores and gas stations now have ‘grab and go’ options in their fridges such as sandwiches, salads, protein shakes, yogurt parfaits, etc. Next time you get gas, make a mental note of 3 appropriate meal options you could choose if you were in a pinch.
Bon appétit!

- Lisa & Monica

Craving sushi?

You likely will not be able to tolerate your favourite sushi rolls because of the rice and seaweed wrap, however there are several other equally satisfying options on every Asian-style restaurant menu to consider.
Indulge in an order of tartar or sashimi. These rice-less options are easier to digest. Don’t be afraid to ask if your favourite sushi rolls can be made with a cucumber wrap instead of the traditional seaweed wrap. This is often a ‘low carb’ option on sushi menus. Order a side of edamame beans. These soybeans are not only a good source of protein, but they are also rich in fibre. Try a protein rich Asian soup. Asian-style restaurants often have a traditional soup with eggs, tofu, chicken, and/or shrimp. Prioritize the solid pieces and leave most of the broth behind. Salmon or tuna salad. Most sushi restaurants have a simple green salad with a seared piece of fish and a flavourful salad dressing.
Sandwiches & Wraps·
Choose a sandwich on toasted bread. If it is a large sandwich, remove the top piece of bread. Great options include: chicken salad, egg salad, tuna salad and deli meats. Wraps are also a good option. Opt for baked chicken rather than crispy chicken.
Breakfast egg sandwiches
Choose a breakfast wrap or a toasted english muffin sandwich. Skip the bacon and sausage.
Salad
Almost all restaurants now have a green salad with chicken. Again, opt for grilled chicken instead of crispy chicken. Other high protein options include: taco salads, chickpea salads and bean salads.
Chili
Whether you choose the vegetarian or meat version, chili packs a lot of protein. They are also very easy to digest making them the perfect option if you have recently transitioned to solid food.

Here are some other helpful tips to challenge those old fast food habits:
Skip the combo option… yes, even if it’s cheaper! Don’t order a drink. You will be less tempted to drink and eat at the same time if you don’t have a refreshing beverage staring you down during your meal. Eat in the restaurant instead of in the car. If you are driving and eating, food is more likely to block. You can’t be mindful if you are multitasking! Choose foods described as: grilled, baked, sautéed, broiled, steamed, boiled, etc. more often. These cooking methods are lower in calories. Many corner stores and gas stations now have ‘grab and go’ options in their fridges such as sandwiches, salads, protein shakes, yogurt parfaits, etc. Next time you get gas, make a mental note of 3 appropriate meal options you could choose if you were in a pinch.
Bon appétit!

- Lisa & Monica

Craving sushi?

You likely will not be able to tolerate your favourite sushi rolls because of the rice and seaweed wrap, however there are several other equally satisfying options on every Asian-style restaurant menu to consider.
Indulge in an order of tartar or sashimi. These rice-less options are easier to digest. Don’t be afraid to ask if your favourite sushi rolls can be made with a cucumber wrap instead of the traditional seaweed wrap. This is often a ‘low carb’ option on sushi menus. Order a side of edamame beans. These soybeans are not only a good source of protein, but they are also rich in fibre. Try a protein rich Asian soup. Asian-style restaurants often have a traditional soup with eggs, tofu, chicken, and/or shrimp. Prioritize the solid pieces and leave most of the broth behind. Salmon or tuna salad. Most sushi restaurants have a simple green salad with a seared piece of fish and a flavourful salad dressing.
Sandwiches & Wraps·
Choose a sandwich on toasted bread. If it is a large sandwich, remove the top piece of bread. Great options include: chicken salad, egg salad, tuna salad and deli meats. Wraps are also a good option. Opt for baked chicken rather than crispy chicken.
Breakfast egg sandwiches
Choose a breakfast wrap or a toasted english muffin sandwich. Skip the bacon and sausage.
Salad
Almost all restaurants now have a green salad with chicken. Again, opt for grilled chicken instead of crispy chicken. Other high protein options include: taco salads, chickpea salads and bean salads.
Chili
Whether you choose the vegetarian or meat version, chili packs a lot of protein. They are also very easy to digest making them the perfect option if you have recently transitioned to solid food.

Here are some other helpful tips to challenge those old fast food habits:
Skip the combo option… yes, even if it’s cheaper! Don’t order a drink. You will be less tempted to drink and eat at the same time if you don’t have a refreshing beverage staring you down during your meal. Eat in the restaurant instead of in the car. If you are driving and eating, food is more likely to block. You can’t be mindful if you are multitasking! Choose foods described as: grilled, baked, sautéed, broiled, steamed, boiled, etc. more often. These cooking methods are lower in calories. Many corner stores and gas stations now have ‘grab and go’ options in their fridges such as sandwiches, salads, protein shakes, yogurt parfaits, etc. Next time you get gas, make a mental note of 3 appropriate meal options you could choose if you were in a pinch.
Bon appétit!

- Lisa & Monica

Drinking liquid calories (although the stomach limits the volume of food that you eat, it doesn’t prevent you from being able to drink large amounts of calories), Not delaying your fluids from your solids (drinking and eating at the same time - only after surgery - appears to result in the rapid transit of the food you eat, in other words it “flushes” the food out of the stomach the same way flushing the toilet with water empties the bowl. This results in an empty stomach and a true physical hunger leading you to eat more. This is often confused with people thinking or feeling as if they have stretched their pouch), Grazing/Picking and nibbling (surgery operates on the stomach, not the mind, thus the reasons that may have lead some people to overeat before surgery may remain, such as emotional eating, stress eating, using food as a coping mechanism, etc. Some other reasons for weight regain that are less common but still possible include:
An enlarged gastric pouch A fistula Intestinal adaptation New medications that may induce weight gain (i.e. anti-depressants, some forms of chemotherapy, etc) A poorly controlled thyroid (synthroid doses need to be adjusted after rapid weight loss). For further nutrition advice or to read our blog, visit our website and like our Facebook page for up-to-the-minute information:
Bariatric Surgery Nutrition
Bariatric Surgery Nutrition

Drinking liquid calories (although the stomach limits the volume of food that you eat, it doesn’t prevent you from being able to drink large amounts of calories), Not delaying your fluids from your solids (drinking and eating at the same time - only after surgery - appears to result in the rapid transit of the food you eat, in other words it “flushes” the food out of the stomach the same way flushing the toilet with water empties the bowl. This results in an empty stomach and a true physical hunger leading you to eat more. This is often confused with people thinking or feeling as if they have stretched their pouch), Grazing/Picking and nibbling (surgery operates on the stomach, not the mind, thus the reasons that may have lead some people to overeat before surgery may remain, such as emotional eating, stress eating, using food as a coping mechanism, etc. Some other reasons for weight regain that are less common but still possible include:
An enlarged gastric pouch A fistula Intestinal adaptation New medications that may induce weight gain (i.e. anti-depressants, some forms of chemotherapy, etc) A poorly controlled thyroid (synthroid doses need to be adjusted after rapid weight loss). For further nutrition advice or to read our blog, visit our website and like our Facebook page for up-to-the-minute information:
Bariatric Surgery Nutrition
Bariatric Surgery Nutrition

Drinking liquid calories (although the stomach limits the volume of food that you eat, it doesn’t prevent you from being able to drink large amounts of calories), Not delaying your fluids from your solids (drinking and eating at the same time - only after surgery - appears to result in the rapid transit of the food you eat, in other words it “flushes” the food out of the stomach the same way flushing the toilet with water empties the bowl. This results in an empty stomach and a true physical hunger leading you to eat more. This is often confused with people thinking or feeling as if they have stretched their pouch), Grazing/Picking and nibbling (surgery operates on the stomach, not the mind, thus the reasons that may have lead some people to overeat before surgery may remain, such as emotional eating, stress eating, using food as a coping mechanism, etc. Some other reasons for weight regain that are less common but still possible include:
An enlarged gastric pouch A fistula Intestinal adaptation New medications that may induce weight gain (i.e. anti-depressants, some forms of chemotherapy, etc) A poorly controlled thyroid (synthroid doses need to be adjusted after rapid weight loss). For further nutrition advice or to read our blog, visit our website and like our Facebook page for up-to-the-minute information:
Bariatric Surgery Nutrition
Bariatric Surgery Nutrition

‘It’ foods are typically foods that many parts of the world have been eating for centuries but are only now being marketed in North America and other first-world countries. They are advertised as ‘good-for-you’ products with the promise of making you healthier and happier than you have ever been! Their marketing claims make you feel like you’ve been missing out and that you NEED to include this ‘perfect’ food in your diet every single day!

As dietitians, we are ALWAYS skeptical of these types of promises.

Many of our patients this year have been loading up on hemp and chia seeds to supplement their protein intake. Patients brag about sprinkling them on their oats, yogurts, scrambled eggs and even ice cream!

While these seeds do boast some great qualities, they have been misrepresented as being high in protein.

Yes you heard us right… hemp and chia seeds are NOT considered to be a good protein supplement.

Let us explain…

If you are struggling to meet your protein needs, a good protein supplement should add at least 6-15 grams of protein to your meal or snack. Additionally, you ideally want this protein source to have the least amount of calories possible.

A good way to compare how much protein you are getting for the calories is to calculate the food’sprotein to calorie ratio (protein : calorie).

Let's look at the protein to calorie ratios of some common protein supplements: What is this chart telling us?

* For every 1 gram of protein from chia seeds there are 29 calories.
** For every 1 gram of whey isolate protein powder there are 5 calories.

This means that whey isolate protein powder can give you the same amount of protein for much less calories. More precisely, it can provide the same 6 grams of protein for 1/6th of the calories compared to chia seeds!

So does this mean I should stop using hemp and chia seeds?

The short answer is no!

Hemp and chia seeds do have many positive benefits (see below), however they should not be used to supplement the missing 20 grams of protein in your diet.

WHY? Adding 20 grams of protein using chia seeds would mean adding a whopping 585 calories! With hemp seeds this would mean adding 320 calories, which is still quite a bit! Comparatively, adding 20 grams of protein using whey isolate protein powder would only mean adding 100 calories. See the difference?

How should I be using hemp and chia seeds then?
For those of you looking to boost your protein intake, hemp and chia seeds should not be your only source of added protein. We recommend using them in combination with other lower calorie protein supplements such as protein powders.

Adding ½ or 1 serving of seeds per day (see serving sizes in chart above) for example is very appropriate, as hemp and chia seeds contain many important nutrients that are often not talked about.

Hemp and chia seeds are… Good vegan/vegetarian source of protein. High in fiber. Make sure you choose whole hemp seeds (i.e. not shelled ones like hemp hearts) if you are looking for the fiber boost. In the early stages postop, adding 1-2 tbsps of these seeds into your smoothies is a great way to help fight constipation. High in several important micronutrients. Hemp seeds are excellent sources of iron, zinc, magnesium, manganese, phosphorus and vitamin E, while chia seeds are high in calcium, magnesium, manganese, phosphorus, omega-3s and omega-6s.
The bottom line: Healthy eating is not determined by one ‘superfood’ or seed. As always, the key is variety and moderation!

- Lisa & Monica

P.S. For those of you who are vegetarian or vegan, we recommend that you speak with your dietitian if you have questions about sources of protein.

Why?
Schedules and meal times tend to be more lenient. The kids are off school and in full on vacation mode. The social calendar is fuller than ever. Even weeknights are no longer off limits. Nostalgic summer foods and refreshing drinks seem to be everywhere and oh so tempting!
We want you to enjoy summer just like everyone else, but if your goal is weight maintenance or if you are still within 1 year postop, it is important to stay mindful.


Here are some of our TOP TIPS...


BBQs & BACKYARD PARTIES! - Hamburgers, hot dogs and ribs, oh my!

If you’re the host, prepare marinated chicken and vegetable skewers. Skewers make perfect postop portions, but at the same time are an appropriate option for your other guests.

Have you recently had surgery? There is a high likelihood that overcooked barbecue meats may be difficult for you to tolerate (i.e. causing a “stuck” feeling along with a lot of discomfort). Untoasted buns and bread may do the same. If this is the case, prepare a ‘safe food’ for the event. This means bringing a food that you know you tolerate well. Don’t just wing it! There is nothing worse than feeling sick or vomiting at a party.

Examples of safe foods for those of you who are recently postop:

Legume/bean salad Barbecue ready aluminum foil packets filled with marinated fish or chicken and vegetables. Encasing your foods in foil packets traps in the moisture making your foods tenderer. Tuna or egg salad served with crackers Hard shell tacos Skewers of watermelon + bocconcini cheese + basil or mint leaves, drizzled with balsamic vinegar Homemade smoothie popsicles (great option if you are only days postop!)
ICE CREAM! - Tis the season!

We are often asked by our patients “How often can I have ice cream?” and “How much ice cream can I have?”

Remember that all foods fit after surgery. Ice cream is no different. We recommend our patients simply be mindful of their portions and indulge every now and then as opposed to daily.

Sugar is addictive. The more you have, the more you want. If you had difficulty limiting sweets before surgery, consider limiting sweets after surgery to avoid falling back into the old habits. For example, instead of having a whole tub of ice cream in your freezer (which may be too tempting), allow yourself to have a child-sized cone once a week in town with friends.

Another important consideration is: Did you have a gastric bypass (Roux-en-Y)?
If yes, you are at risk of experiencing dumping syndrome with sweet foods like ice cream. Limit your portions of ice cream to simply tastings (ex. ¼ cup portions) or try these lower sugar options…

Opt for fresh seasonal fruits + a spoonful of CoolWhip Invest in a homemade ice cream maker (Ex.https://www.bedbathandbeyond.ca/store/product/cuisinart-reg-ice-cream-frozen-yogurt-maker-in-white/3251572 ). For an instant cool treat, add in 1 full-sized container of vanilla yogurt + fresh seasonal fruit. Delicious! Try one of the many savory balsamic strawberry recipes on the internet for something different. Ex - https://www.acouplecooks.com/video-strawberries-with-balsamic-greek-yogurt-and-mint/
ALCOHOL!

Alcohol is absorbed much faster into your bloodstream after surgery. For this reason, the effects can be intense. It is often said that 1 drink after surgery is equivalent to the feeling of 4-6 drinks before surgery! Patients often laugh about this statistic, but it is no joke.

We recommend our patients limit themselves to one standard drink per evening and to serve it in ½ portions (Ex. ½ glass of wine + ice cubes).

Never drive after drinking, regardless of the amount! Even one standard drink can raise your blood alcohol concentration above the legal driving limit.

Remember that beer is also carbonated. Carbonated drinks (Ex. soda and fizzy water) are generally discouraged after surgery because it is suspected that they can stretch out your stomach with regular consumption. Whether or not this is actually the case has yet to be proven, but carbonation aside, beer and carbonated mixed drinks contain calories, and a lot of them!

Patients often ask, “But what the heck am I supposed to drink this summer if I can’t have soda, beer, mixed drinks, fizzy water or more than 1 glass of wine!”

This is a valid question. We admit that the alternatives are not super exciting.

We recommend:
Fruit-infused water Flavoured ice cubes (Ex. http://www.marthastewart.com/356419/flavored-ice-cube-ideas ) Homemade iced tea – Apparently Davids Tea’s ‘La vie en Rosé’ is refreshingly close to a true rosé wine! Similarly, Teavana has a fun mixology theme to their summer ice teas this year. Flavours include Beach Bellini, Strawberry Daiquiri, Mandarin Mimosa and Pina Colada!

What are your favourite summer tips? Post below in the comments!

Wishing you all a great start to your summer!

Why?
Schedules and meal times tend to be more lenient. The kids are off school and in full on vacation mode. The social calendar is fuller than ever. Even weeknights are no longer off limits. Nostalgic summer foods and refreshing drinks seem to be everywhere and oh so tempting!
We want you to enjoy summer just like everyone else, but if your goal is weight maintenance or if you are still within 1 year postop, it is important to stay mindful.


Here are some of our TOP TIPS...


BBQs & BACKYARD PARTIES! - Hamburgers, hot dogs and ribs, oh my!

If you’re the host, prepare marinated chicken and vegetable skewers. Skewers make perfect postop portions, but at the same time are an appropriate option for your other guests.

Have you recently had surgery? There is a high likelihood that overcooked barbecue meats may be difficult for you to tolerate (i.e. causing a “stuck” feeling along with a lot of discomfort). Untoasted buns and bread may do the same. If this is the case, prepare a ‘safe food’ for the event. This means bringing a food that you know you tolerate well. Don’t just wing it! There is nothing worse than feeling sick or vomiting at a party.

Examples of safe foods for those of you who are recently postop:

Legume/bean salad Barbecue ready aluminum foil packets filled with marinated fish or chicken and vegetables. Encasing your foods in foil packets traps in the moisture making your foods tenderer. Tuna or egg salad served with crackers Hard shell tacos Skewers of watermelon + bocconcini cheese + basil or mint leaves, drizzled with balsamic vinegar Homemade smoothie popsicles (great option if you are only days postop!)
ICE CREAM! - Tis the season!

We are often asked by our patients “How often can I have ice cream?” and “How much ice cream can I have?”

Remember that all foods fit after surgery. Ice cream is no different. We recommend our patients simply be mindful of their portions and indulge every now and then as opposed to daily.

Sugar is addictive. The more you have, the more you want. If you had difficulty limiting sweets before surgery, consider limiting sweets after surgery to avoid falling back into the old habits. For example, instead of having a whole tub of ice cream in your freezer (which may be too tempting), allow yourself to have a child-sized cone once a week in town with friends.

Another important consideration is: Did you have a gastric bypass (Roux-en-Y)?
If yes, you are at risk of experiencing dumping syndrome with sweet foods like ice cream. Limit your portions of ice cream to simply tastings (ex. ¼ cup portions) or try these lower sugar options…

Opt for fresh seasonal fruits + a spoonful of CoolWhip Invest in a homemade ice cream maker (Ex.https://www.bedbathandbeyond.ca/store/product/cuisinart-reg-ice-cream-frozen-yogurt-maker-in-white/3251572 ). For an instant cool treat, add in 1 full-sized container of vanilla yogurt + fresh seasonal fruit. Delicious! Try one of the many savory balsamic strawberry recipes on the internet for something different. Ex - https://www.acouplecooks.com/video-strawberries-with-balsamic-greek-yogurt-and-mint/
ALCOHOL!

Alcohol is absorbed much faster into your bloodstream after surgery. For this reason, the effects can be intense. It is often said that 1 drink after surgery is equivalent to the feeling of 4-6 drinks before surgery! Patients often laugh about this statistic, but it is no joke.

We recommend our patients limit themselves to one standard drink per evening and to serve it in ½ portions (Ex. ½ glass of wine + ice cubes).

Never drive after drinking, regardless of the amount! Even one standard drink can raise your blood alcohol concentration above the legal driving limit.

Remember that beer is also carbonated. Carbonated drinks (Ex. soda and fizzy water) are generally discouraged after surgery because it is suspected that they can stretch out your stomach with regular consumption. Whether or not this is actually the case has yet to be proven, but carbonation aside, beer and carbonated mixed drinks contain calories, and a lot of them!

Patients often ask, “But what the heck am I supposed to drink this summer if I can’t have soda, beer, mixed drinks, fizzy water or more than 1 glass of wine!”

This is a valid question. We admit that the alternatives are not super exciting.

We recommend:
Fruit-infused water Flavoured ice cubes (Ex. http://www.marthastewart.com/356419/flavored-ice-cube-ideas ) Homemade iced tea – Apparently Davids Tea’s ‘La vie en Rosé’ is refreshingly close to a true rosé wine! Similarly, Teavana has a fun mixology theme to their summer ice teas this year. Flavours include Beach Bellini, Strawberry Daiquiri, Mandarin Mimosa and Pina Colada!

What are your favourite summer tips? Post below in the comments!

Wishing you all a great start to your summer!

1. Hummus. Despite being made from chickpeas, the average store bought hummus has only 1 gram of protein per tablespoon. Instead, opt for homemade hummus, homemade black bean dip or homemade Tzatziki (made with Greek yogurt) as dips for your veggies.
All of these dips are significantly higher in protein when made at home compared to their store-bought counterparts. 2. Chicken broth. Surprisingly, the average store bought chicken broth has only 1-3 grams of protein per cup. For this reason, your bariatric team likely recommended you choose higher protein soups immediately after surgery (ex. milk based soups or pureed legume soups).
Instead, opt for more filling thicker soups, such as a curried lentil soup, a roasted red pepper black bean soup or a hearty chili. 3. Cream cheese. Despite ‘cheese’ being in its name, the average store bought cream cheese has only 1 gram of protein per tablespoon.
Instead, opt for ricotta cheese (with a sprinkle of sunflower seeds and a drizzle of honey!) or peanut butter on your morning toast. 4. Quinoa. Quinoa is a filling grain product not because of its protein content, but more because of its fibre content. While quinoa is the only grain listed as a ‘complete’ protein, it only has 2 grams of protein per ¼ cup of cooked quinoa.
Always top your quinoa with a true protein source such as meat, fish, legumes, tofu or tempeh to make your meal truly balanced. Quinoa should not be the main event! 5. Almond/Cashew/Rice/Coconut milk. Despite these beverages having ‘milk’ in their name, these alternative milks contain on average a measly 1 gram of protein per cup.
Instead, opt for cow milk or soy milk when you are looking to add an extra splash of protein to your cereals, oatmeal or smoothies. Moral of the story? Don’t let misleading product names or sneaky advertising fool you! Get the facts. Always double check the nutrition facts tables on the back of your foods to learn the full story.
- Monica & Lisa

1. Hummus. Despite being made from chickpeas, the average store bought hummus has only 1 gram of protein per tablespoon. Instead, opt for homemade hummus, homemade black bean dip or homemade Tzatziki (made with Greek yogurt) as dips for your veggies.
All of these dips are significantly higher in protein when made at home compared to their store-bought counterparts. 2. Chicken broth. Surprisingly, the average store bought chicken broth has only 1-3 grams of protein per cup. For this reason, your bariatric team likely recommended you choose higher protein soups immediately after surgery (ex. milk based soups or pureed legume soups).
Instead, opt for more filling thicker soups, such as a curried lentil soup, a roasted red pepper black bean soup or a hearty chili. 3. Cream cheese. Despite ‘cheese’ being in its name, the average store bought cream cheese has only 1 gram of protein per tablespoon.
Instead, opt for ricotta cheese (with a sprinkle of sunflower seeds and a drizzle of honey!) or peanut butter on your morning toast. 4. Quinoa. Quinoa is a filling grain product not because of its protein content, but more because of its fibre content. While quinoa is the only grain listed as a ‘complete’ protein, it only has 2 grams of protein per ¼ cup of cooked quinoa.
Always top your quinoa with a true protein source such as meat, fish, legumes, tofu or tempeh to make your meal truly balanced. Quinoa should not be the main event! 5. Almond/Cashew/Rice/Coconut milk. Despite these beverages having ‘milk’ in their name, these alternative milks contain on average a measly 1 gram of protein per cup.
Instead, opt for cow milk or soy milk when you are looking to add an extra splash of protein to your cereals, oatmeal or smoothies. Moral of the story? Don’t let misleading product names or sneaky advertising fool you! Get the facts. Always double check the nutrition facts tables on the back of your foods to learn the full story.
- Monica & Lisa

1. Hummus. Despite being made from chickpeas, the average store bought hummus has only 1 gram of protein per tablespoon. Instead, opt for homemade hummus, homemade black bean dip or homemade Tzatziki (made with Greek yogurt) as dips for your veggies.
All of these dips are significantly higher in protein when made at home compared to their store-bought counterparts. 2. Chicken broth. Surprisingly, the average store bought chicken broth has only 1-3 grams of protein per cup. For this reason, your bariatric team likely recommended you choose higher protein soups immediately after surgery (ex. milk based soups or pureed legume soups).
Instead, opt for more filling thicker soups, such as a curried lentil soup, a roasted red pepper black bean soup or a hearty chili. 3. Cream cheese. Despite ‘cheese’ being in its name, the average store bought cream cheese has only 1 gram of protein per tablespoon.
Instead, opt for ricotta cheese (with a sprinkle of sunflower seeds and a drizzle of honey!) or peanut butter on your morning toast. 4. Quinoa. Quinoa is a filling grain product not because of its protein content, but more because of its fibre content. While quinoa is the only grain listed as a ‘complete’ protein, it only has 2 grams of protein per ¼ cup of cooked quinoa.
Always top your quinoa with a true protein source such as meat, fish, legumes, tofu or tempeh to make your meal truly balanced. Quinoa should not be the main event! 5. Almond/Cashew/Rice/Coconut milk. Despite these beverages having ‘milk’ in their name, these alternative milks contain on average a measly 1 gram of protein per cup.
Instead, opt for cow milk or soy milk when you are looking to add an extra splash of protein to your cereals, oatmeal or smoothies. Moral of the story? Don’t let misleading product names or sneaky advertising fool you! Get the facts. Always double check the nutrition facts tables on the back of your foods to learn the full story.
- Monica & Lisa

1. Hummus. Despite being made from chickpeas, the average store bought hummus has only 1 gram of protein per tablespoon. Instead, opt for homemade hummus, homemade black bean dip or homemade Tzatziki (made with Greek yogurt) as dips for your veggies.
All of these dips are significantly higher in protein when made at home compared to their store-bought counterparts. 2. Chicken broth. Surprisingly, the average store bought chicken broth has only 1-3 grams of protein per cup. For this reason, your bariatric team likely recommended you choose higher protein soups immediately after surgery (ex. milk based soups or pureed legume soups).
Instead, opt for more filling thicker soups, such as a curried lentil soup, a roasted red pepper black bean soup or a hearty chili. 3. Cream cheese. Despite ‘cheese’ being in its name, the average store bought cream cheese has only 1 gram of protein per tablespoon.
Instead, opt for ricotta cheese (with a sprinkle of sunflower seeds and a drizzle of honey!) or peanut butter on your morning toast. 4. Quinoa. Quinoa is a filling grain product not because of its protein content, but more because of its fibre content. While quinoa is the only grain listed as a ‘complete’ protein, it only has 2 grams of protein per ¼ cup of cooked quinoa.
Always top your quinoa with a true protein source such as meat, fish, legumes, tofu or tempeh to make your meal truly balanced. Quinoa should not be the main event! 5. Almond/Cashew/Rice/Coconut milk. Despite these beverages having ‘milk’ in their name, these alternative milks contain on average a measly 1 gram of protein per cup.
Instead, opt for cow milk or soy milk when you are looking to add an extra splash of protein to your cereals, oatmeal or smoothies. Moral of the story? Don’t let misleading product names or sneaky advertising fool you! Get the facts. Always double check the nutrition facts tables on the back of your foods to learn the full story.
- Monica & Lisa

1. Hummus. Despite being made from chickpeas, the average store bought hummus has only 1 gram of protein per tablespoon. Instead, opt for homemade hummus, homemade black bean dip or homemade Tzatziki (made with Greek yogurt) as dips for your veggies.
All of these dips are significantly higher in protein when made at home compared to their store-bought counterparts. 2. Chicken broth. Surprisingly, the average store bought chicken broth has only 1-3 grams of protein per cup. For this reason, your bariatric team likely recommended you choose higher protein soups immediately after surgery (ex. milk based soups or pureed legume soups).
Instead, opt for more filling thicker soups, such as a curried lentil soup, a roasted red pepper black bean soup or a hearty chili. 3. Cream cheese. Despite ‘cheese’ being in its name, the average store bought cream cheese has only 1 gram of protein per tablespoon.
Instead, opt for ricotta cheese (with a sprinkle of sunflower seeds and a drizzle of honey!) or peanut butter on your morning toast. 4. Quinoa. Quinoa is a filling grain product not because of its protein content, but more because of its fibre content. While quinoa is the only grain listed as a ‘complete’ protein, it only has 2 grams of protein per ¼ cup of cooked quinoa.
Always top your quinoa with a true protein source such as meat, fish, legumes, tofu or tempeh to make your meal truly balanced. Quinoa should not be the main event! 5. Almond/Cashew/Rice/Coconut milk. Despite these beverages having ‘milk’ in their name, these alternative milks contain on average a measly 1 gram of protein per cup.
Instead, opt for cow milk or soy milk when you are looking to add an extra splash of protein to your cereals, oatmeal or smoothies. Moral of the story? Don’t let misleading product names or sneaky advertising fool you! Get the facts. Always double check the nutrition facts tables on the back of your foods to learn the full story.
- Monica & Lisa

1. Hummus. Despite being made from chickpeas, the average store bought hummus has only 1 gram of protein per tablespoon. Instead, opt for homemade hummus, homemade black bean dip or homemade Tzatziki (made with Greek yogurt) as dips for your veggies.
All of these dips are significantly higher in protein when made at home compared to their store-bought counterparts. 2. Chicken broth. Surprisingly, the average store bought chicken broth has only 1-3 grams of protein per cup. For this reason, your bariatric team likely recommended you choose higher protein soups immediately after surgery (ex. milk based soups or pureed legume soups).
Instead, opt for more filling thicker soups, such as a curried lentil soup, a roasted red pepper black bean soup or a hearty chili. 3. Cream cheese. Despite ‘cheese’ being in its name, the average store bought cream cheese has only 1 gram of protein per tablespoon.
Instead, opt for ricotta cheese (with a sprinkle of sunflower seeds and a drizzle of honey!) or peanut butter on your morning toast. 4. Quinoa. Quinoa is a filling grain product not because of its protein content, but more because of its fibre content. While quinoa is the only grain listed as a ‘complete’ protein, it only has 2 grams of protein per ¼ cup of cooked quinoa.
Always top your quinoa with a true protein source such as meat, fish, legumes, tofu or tempeh to make your meal truly balanced. Quinoa should not be the main event! 5. Almond/Cashew/Rice/Coconut milk. Despite these beverages having ‘milk’ in their name, these alternative milks contain on average a measly 1 gram of protein per cup.
Instead, opt for cow milk or soy milk when you are looking to add an extra splash of protein to your cereals, oatmeal or smoothies. Moral of the story? Don’t let misleading product names or sneaky advertising fool you! Get the facts. Always double check the nutrition facts tables on the back of your foods to learn the full story.
- Monica & Lisa