Kristin Willard, RDN

Thanks so much for your input MargoCL. I actually view what you are doing as meal prepping. There are so many variations and you need to do what works for you. The key is that you are prepared and have a plan in plus and some back-up options incase the original plan does not work out. So happy you found a system that works for you. thatch- I am glad you found the recipes helpful :)

Meal prepping after bariatric surgery is one of the best decisions you can make to help support your new lifestyle. It saves money, time and best of all you always have healthy options on hand. Here are five strategies to get started. Start Small The thought of meal prepping seven days a week for three meals a day can seem like a daunting task, and frankly, unrealistic. If this is your first attempt at meal prepping start small. What meals are the most challenging for you to eat healthy (or eat at all?) Start there. If you are going out to lunch frequently then start with bringing a packed lunch like these Low Carb Shepherds Pie Bowls. You can prepare them ahead of time and eat them throughout the week. Set a goal of bringing a packed lunch three days a week. Use an Electric Pressure Cooker If you are just getting started with meal prepping, one of the easiest places to start is to use an electric pressure cooker (aka Instant Pot). On the weekend, place all the ingredients in a gallon size ziplock bag and store in the fridge. Then on the day you want to eat that meal, pour the contents of the ziplock bag into the pressure cooker and turn it on. Voila! If you need ideas for a recipe try this Weeknight Pasta Fagioli. Prepare Marinades and Sauces Preparing marinades and sauces ahead of time saves time during the week. Mix up your marinades or sauces on the weekend and store them in the fridge. This process only takes a few minutes but it really can help in the middle of the week. You could easily make the sauce for these Baja Fish Tacos ahead of time. Cut up Veggies Cutting up your vegetables on the weekends can save you loads of time and dishes during the week. Plus, you are more likely to eat the veggies if they’re already prepared. Once you cut and dice your veggies place them in a storage container and store in the fridge. You could also season them with olive oil and spices to save you one more step. Make a Batch of Soup Now that we're getting into the cooler seasons, soup can be an easy meal to prepare ahead time. You can reheat the soup in the microwave for a couple minutes if you are short on time during the week. You can also double the batch and store some in the freezer. This way you will always have something healthy on hand. This Easy Taco Soup is perfect for the whole family and stores well in the freezer. Now that you have some ideas on how to start meal prepping, which one do you want to start with? Let me know in the comments below

Start Small The thought of meal prepping seven days a week for three meals a day can seem like a daunting task, and frankly, unrealistic. If this is your first attempt at meal prepping start small. What meals are the most challenging for you to eat healthy (or eat at all?) Start there. If you are going out to lunch frequently then start with bringing a packed lunch like these Low Carb Shepherds Pie Bowls. You can prepare them ahead of time and eat them throughout the week. Set a goal of bringing a packed lunch three days a week. Use an Electric Pressure Cooker If you are just getting started with meal prepping, one of the easiest places to start is to use an electric pressure cooker (aka Instant Pot). On the weekend, place all the ingredients in a gallon size ziplock bag and store in the fridge. Then on the day you want to eat that meal, pour the contents of the ziplock bag into the pressure cooker and turn it on. Voila! If you need ideas for a recipe try this Weeknight Pasta Fagioli. Prepare Marinades and Sauces Preparing marinades and sauces ahead of time saves time during the week. Mix up your marinades or sauces on the weekend and store them in the fridge. This process only takes a few minutes but it really can help in the middle of the week. You could easily make the sauce for these Baja Fish Tacos ahead of time. Cut up Veggies Cutting up your vegetables on the weekends can save you loads of time and dishes during the week. Plus, you are more likely to eat the veggies if they’re already prepared. Once you cut and dice your veggies place them in a storage container and store in the fridge. You could also season them with olive oil and spices to save you one more step. Make a Batch of Soup Now that we're getting into the cooler seasons, soup can be an easy meal to prepare ahead time. You can reheat the soup in the microwave for a couple minutes if you are short on time during the week. You can also double the batch and store some in the freezer. This way you will always have something healthy on hand. This Easy Taco Soup is perfect for the whole family and stores well in the freezer. Now that you have some ideas on how to start meal prepping, which one do you want to start with? Let me know in the comments below

It’s that time again. You know, when you come home after work and look in the fridge and wonder “What am I going to eat tonight?” You’re tired and the last thing you want to do is make dinner for you and your family. We have all been there. But you also have made a commitment to yourself to eat healthier so gosh darn it, you are going to do it! If this sounds like you, then here are some simple tips to help you save time in the kitchen and get dinner on the table. Buy precut vegetables This is a “no-brainer.” Grocery stores offer a wide variety of pre-cut and pre-washed produce which can make your life so much easier. These veggies may cost a little more but they will save you time in the kitchen. And look at it this way: if you are eating the vegetable instead of letting it go bad because it wasn’t pre-cut then you are saving money. Cut up extra veggies for later during the week For those vegetables that are not “pre-cut” like onions, it is helpful to cut up extra whenever you need some for a meal. For instance, if you only need half of sliced onion for a recipe, then cut up the whole thing and save the extra for other recipes throughout the week. This only takes 30 more seconds and will save you time later during the week. Get the right tools I am a big believer in getting the right kitchen equipment to help make your life easier. Instant Pot? Mandolin? Garlic press? Spiralizer? If you don’t have any of these then you are missing a big opportunity to save time in the kitchen. These tools are fun and make preparing dinner so much faster. WARNING: If using a mandolin to cut your vegetables then wear a cut glove to save your fingers Make double the recipe This is huge! If you make a batch of soup then prepare twice the amount and freeze the extras. Then you will have meals ready to go in the freezer when you are in a hurry. It is just as easy to double a recipe as it is to make one batch (okay… maybe a little more effort but well worth it ) Meal plan Chances are this is not the first time you have heard meal planning helps save time in the kitchen. But it really does!! Setting aside 20 minutes on the weekend will save you time and most importantly save you from last minute take-out during the week. Once you meal plan you will be able to skip over the dreaded question, “What are we going to eat tonight?” You will open up your fridge with confidence about what you will be eating. Have a bowl to throw trash in Keep a large bowl next to you while you are preparing dinner. Then you can throw your scraps and trash into it without having to walk over to the trash can. I know it is a little step, but all these little time savers add up in the kitchen. If you are ambitious you could even create a compost bowl to place your vegetable scraps in. Don’t peel your vegetables I don’t peel my vegetables which may come as a surprise to you. I am just too lazy. I wash off the dirt really well and then cut. This can save precious minutes in the kitchen. This strategy works well for carrots, beets and potatoes. Some people complain the skin is bitter but it it does not bother me. Try it out and see if it is for you. Organize your kitchen Organizing your kitchen may take more time on the front end but in the long run it’s a time saver. If you are constantly looking for utensils because your drawer is always full or searching for mustard in the fridge because your fridge is crammed with food, it is time to organize. Go through your kitchen and make sure every item has a “home.” If it doesn’t have a home then it may wind up anywhere in your kitchen and you have to find it which can be frustrating. Get your family involved How does the saying go? “More hands equals lighter work?” You bet. Embarking on a lifestyle change is a family affair. Get your kids or spouse involved with the preparation of your meals. One person cuts, one person peels, one person cooks. Everyone can have a role in cooking. Plus you will be teaching your kids life skills in the process. If you have enjoyed these tips please be sure to join my Free Facebook Group where I share recipes, cooking tips and inspiration. What tips are you going to start using today?

Buy precut vegetables This is a “no-brainer.” Grocery stores offer a wide variety of pre-cut and pre-washed produce which can make your life so much easier. These veggies may cost a little more but they will save you time in the kitchen. And look at it this way: if you are eating the vegetable instead of letting it go bad because it wasn’t pre-cut then you are saving money. Cut up extra veggies for later during the week For those vegetables that are not “pre-cut” like onions, it is helpful to cut up extra whenever you need some for a meal. For instance, if you only need half of sliced onion for a recipe, then cut up the whole thing and save the extra for other recipes throughout the week. This only takes 30 more seconds and will save you time later during the week. Get the right tools I am a big believer in getting the right kitchen equipment to help make your life easier. Instant Pot? Mandolin? Garlic press? Spiralizer? If you don’t have any of these then you are missing a big opportunity to save time in the kitchen. These tools are fun and make preparing dinner so much faster. WARNING: If using a mandolin to cut your vegetables then wear a cut glove to save your fingers Make double the recipe This is huge! If you make a batch of soup then prepare twice the amount and freeze the extras. Then you will have meals ready to go in the freezer when you are in a hurry. It is just as easy to double a recipe as it is to make one batch (okay… maybe a little more effort but well worth it ) Meal plan Chances are this is not the first time you have heard meal planning helps save time in the kitchen. But it really does!! Setting aside 20 minutes on the weekend will save you time and most importantly save you from last minute take-out during the week. Once you meal plan you will be able to skip over the dreaded question, “What are we going to eat tonight?” You will open up your fridge with confidence about what you will be eating. Have a bowl to throw trash in Keep a large bowl next to you while you are preparing dinner. Then you can throw your scraps and trash into it without having to walk over to the trash can. I know it is a little step, but all these little time savers add up in the kitchen. If you are ambitious you could even create a compost bowl to place your vegetable scraps in. Don’t peel your vegetables I don’t peel my vegetables which may come as a surprise to you. I am just too lazy. I wash off the dirt really well and then cut. This can save precious minutes in the kitchen. This strategy works well for carrots, beets and potatoes. Some people complain the skin is bitter but it it does not bother me. Try it out and see if it is for you. Organize your kitchen Organizing your kitchen may take more time on the front end but in the long run it’s a time saver. If you are constantly looking for utensils because your drawer is always full or searching for mustard in the fridge because your fridge is crammed with food, it is time to organize. Go through your kitchen and make sure every item has a “home.” If it doesn’t have a home then it may wind up anywhere in your kitchen and you have to find it which can be frustrating. Get your family involved How does the saying go? “More hands equals lighter work?” You bet. Embarking on a lifestyle change is a family affair. Get your kids or spouse involved with the preparation of your meals. One person cuts, one person peels, one person cooks. Everyone can have a role in cooking. Plus you will be teaching your kids life skills in the process. If you have enjoyed these tips please be sure to join my Free Facebook Group where I share recipes, cooking tips and inspiration. What tips are you going to start using today?

It is no secret that protein is important after bariatric surgery. But for many of my clients, eating enough protein after surgery is challenging due to their smaller pouch size and less interest in food. Even though you have the right intention you may be discouraged if you cannot meet the protein goals that your surgeon set for you. Here are 10 simple ways to boost your protein intake. Chew your food thoroughly Digestion begins in the mouth. Your saliva contains important enzymes that begin to break down food in your mouth, so it will be less work on your stomach. Ideally, you want to chew your food until it reaches applesauce-like consistency. Chewing more thoroughly also helps you to slow down. For many of us, it is a habit to take a bite, chew a couple of times and then swallow it down with a chug of water. But after bariatric surgery, you can no longer do that so it is even more important to chew your food. Use a baby spoon While it is important to chew your food thoroughly it also helps to take small bites of your food. Using a baby spoon or chopsticks may slow you down and regulate your bite sizes. If you are having a difficult time tolerating chicken, try smaller bites before giving up. When you eat smaller bites, less food will reach your stomach all at once and it may prevent nausea. Eat every 2-3 hours Since you can no longer tolerate large portions at a time, it is important to eat small amounts of food every two to three hours. This will give you more opportunities to eat enough protein. You can have protein drinks or eat a high protein snack like string cheese. Eat protein at every meal By building your meals around protein you will be more likely to hit your daily protein goals. Every meal or snack is an opportunity to help meet your daily protein goals. Pack high protein snacks Having high protein snacks on hand is key to meeting your daily protein goals. Examples include cottage cheese, string cheese, tuna, hard boiled egg, and sliced deli meat. These are portable snack items that you can store in the fridge at work or in a thermal lunch container. For more ideas on what foods to eat after bariatric surgery, please be sure to check out my Top 10 Dietitian-Approved Foods to Eat After Bariatric Surgery. Experiment with different types of protein Everyone has different tolerances after bariatric surgery. I have met some people who never had any issues with food, while others need to avoid certain foods for a period of time. Don’t be afraid to experiment with different types of protein. After surgery your taste preferences may change, so be willing to try foods that you previously didn’t like. If you cannot tolerate chicken then try yogurt. If you don’t like yogurt then try white fish. For other ideas on different protein sources to try download my free guide, Top 10 Dietitian-Approved Foods to Eat After Bariatric Surgery. Eat protein first The cardinal rule after surgery is to eat your protein first. This may seem counterintuitive because you may have been programmed to eat your vegetables first. But after surgery, your pouch size is so small that you need to make sure to fill it with protein first because you may fill up quickly. Yes, vegetables are important too. but you will be able to eat more of them as your pouch size expands. In the meantime, please make sure to take your multivitamins. Add PB2 to protein drinks PB2 is a peanut butter powder, but it is lower in fat and calories than your traditional peanut butter. Although peanut butter can be a healthy source of fat, it’s usually not recommended right after bariatric surgery due to its high calorie and fat content. PB2 can be a flavorful addition to your protein drinks, smoothie or yogurt and be a sneaky way to get more protein. Use protein drinks Including protein drinks in your diet is essential to meeting your protein needs in the first few months after surgery. Even if you ate protein at each meal you would likely not be able to meet your protein goals because of your new pouch size. Most surgery centers recommend using a protein drink during the first 6 months after surgery. As your pouch size expands you will be able to get most of your protein from food and reduce your protein drink intake. Experiment with different protein drinks to identify which one you tolerate best. Although whey isolate is usually recommended if you cannot tolerate it then try a different one such as egg white protein. Use Quinoa as your grain If you have started to include grains in your diet then quinoa can be a good choice after surgery. It is higher in protein than other grains and high in fiber. You can have a small amount with a stir-fry or add to soups. Please join my Facebook group if you would like to receive Dietitian-Approved Bariatric Recipes on your weight loss surgery journey.

Chew your food thoroughly Digestion begins in the mouth. Your saliva contains important enzymes that begin to break down food in your mouth, so it will be less work on your stomach. Ideally, you want to chew your food until it reaches applesauce-like consistency. Chewing more thoroughly also helps you to slow down. For many of us, it is a habit to take a bite, chew a couple of times and then swallow it down with a chug of water. But after bariatric surgery, you can no longer do that so it is even more important to chew your food. Use a baby spoon While it is important to chew your food thoroughly it also helps to take small bites of your food. Using a baby spoon or chopsticks may slow you down and regulate your bite sizes. If you are having a difficult time tolerating chicken, try smaller bites before giving up. When you eat smaller bites, less food will reach your stomach all at once and it may prevent nausea. Eat every 2-3 hours Since you can no longer tolerate large portions at a time, it is important to eat small amounts of food every two to three hours. This will give you more opportunities to eat enough protein. You can have protein drinks or eat a high protein snack like string cheese. Eat protein at every meal By building your meals around protein you will be more likely to hit your daily protein goals. Every meal or snack is an opportunity to help meet your daily protein goals. Pack high protein snacks Having high protein snacks on hand is key to meeting your daily protein goals. Examples include cottage cheese, string cheese, tuna, hard boiled egg, and sliced deli meat. These are portable snack items that you can store in the fridge at work or in a thermal lunch container. For more ideas on what foods to eat after bariatric surgery, please be sure to check out my Top 10 Dietitian-Approved Foods to Eat After Bariatric Surgery. Experiment with different types of protein Everyone has different tolerances after bariatric surgery. I have met some people who never had any issues with food, while others need to avoid certain foods for a period of time. Don’t be afraid to experiment with different types of protein. After surgery your taste preferences may change, so be willing to try foods that you previously didn’t like. If you cannot tolerate chicken then try yogurt. If you don’t like yogurt then try white fish. For other ideas on different protein sources to try download my free guide, Top 10 Dietitian-Approved Foods to Eat After Bariatric Surgery. Eat protein first The cardinal rule after surgery is to eat your protein first. This may seem counterintuitive because you may have been programmed to eat your vegetables first. But after surgery, your pouch size is so small that you need to make sure to fill it with protein first because you may fill up quickly. Yes, vegetables are important too. but you will be able to eat more of them as your pouch size expands. In the meantime, please make sure to take your multivitamins. Add PB2 to protein drinks PB2 is a peanut butter powder, but it is lower in fat and calories than your traditional peanut butter. Although peanut butter can be a healthy source of fat, it’s usually not recommended right after bariatric surgery due to its high calorie and fat content. PB2 can be a flavorful addition to your protein drinks, smoothie or yogurt and be a sneaky way to get more protein. Use protein drinks Including protein drinks in your diet is essential to meeting your protein needs in the first few months after surgery. Even if you ate protein at each meal you would likely not be able to meet your protein goals because of your new pouch size. Most surgery centers recommend using a protein drink during the first 6 months after surgery. As your pouch size expands you will be able to get most of your protein from food and reduce your protein drink intake. Experiment with different protein drinks to identify which one you tolerate best. Although whey isolate is usually recommended if you cannot tolerate it then try a different one such as egg white protein. Use Quinoa as your grain If you have started to include grains in your diet then quinoa can be a good choice after surgery. It is higher in protein than other grains and high in fiber. You can have a small amount with a stir-fry or add to soups. Please join my Facebook group if you would like to receive Dietitian-Approved Bariatric Recipes on your weight loss surgery journey.

“I have to eat..what? For how long?” This is a common response I receive from my clients when we begin discussing what their diet will be like after surgery. Most bariatric surgery candidates fear the pureed stage. Many feel it it is like eating “baby food,” and associate it with being unappetizing. While some surgeons have done away with this stage, it continues to be used in a significant amount of bariatric surgery centers. If you need to be on a pureed diet, take a look at the following strategies to help make this part of your journey easier. Buy the Right Equipment Having the right equipment will save you time in the kitchen and make your life easier. These kitchen tools include a high speed blender and ice cube trays. The high speed blender will help you prepare your food faster and give you a smoother consistency. The ice cube trays can be used to freeze your pureed food items in, so you can just “pop” them out and reheat for your meals later. Prepare Ahead of Time It may be helpful for you to prepare your food before you have surgery to reduce your anxiety. This will also give you more time to focus on your healing instead of worrying about what your next meal will be. As an extra bonus, this will develop your meal prepping skills which will be an important habit to develop as you embark on this new chapter in your lif. Use Spices Don’t be afraid to use spices to increase the flavor of your food. While “spicy” seasonings are usually not recommended initially after surgery, other more “cooling” spices ones such as basil, dill or oregano may be well tolerated. Plus, there are extra antioxidants stored in those spices. Add these seasoning during the cooking process to fully develop the flavors. Garnish Your Food Garnish? Really? This may seem like a silly step but it is helpful to make your food look attractive. If it appears unappetizing, then you likely will not enjoy the food. Try placing parsley on the side or garnish with basil flakes to add some color. It may also be helpful to serve your food in pretty dish-ware to feel more festive. Make Your Own Food Skip the baby food! Baby food usually doesn’t taste very good and may have added sugars or other ingredients that are not bariatric friendly. Food that you prepare from scratch usually tastes better and is healthier for you. Try modifying one of the dishes you already love. Instead of a traditional lasagna, prepare a lasagna that uses zucchini noodles and ground turkey. Blend it up in the blender and have a delicious meal on hand. If all else fails, remember this is only temporary and you will soon be eating regular food again soon. Have you already completed the pureed stage? What tips do you have? Please let me know in the comments below.

Most bariatric surgery candidates fear the pureed stage. Many feel it it is like eating “baby food,” and associate it with being unappetizing. While some surgeons have done away with this stage, it continues to be used in a significant amount of bariatric surgery centers. If you need to be on a pureed diet, take a look at the following strategies to help make this part of your journey easier. Buy the Right Equipment Having the right equipment will save you time in the kitchen and make your life easier. These kitchen tools include a high speed blender and ice cube trays. The high speed blender will help you prepare your food faster and give you a smoother consistency. The ice cube trays can be used to freeze your pureed food items in, so you can just “pop” them out and reheat for your meals later. Prepare Ahead of Time It may be helpful for you to prepare your food before you have surgery to reduce your anxiety. This will also give you more time to focus on your healing instead of worrying about what your next meal will be. As an extra bonus, this will develop your meal prepping skills which will be an important habit to develop as you embark on this new chapter in your lif. Use Spices Don’t be afraid to use spices to increase the flavor of your food. While “spicy” seasonings are usually not recommended initially after surgery, other more “cooling” spices ones such as basil, dill or oregano may be well tolerated. Plus, there are extra antioxidants stored in those spices. Add these seasoning during the cooking process to fully develop the flavors. Garnish Your Food Garnish? Really? This may seem like a silly step but it is helpful to make your food look attractive. If it appears unappetizing, then you likely will not enjoy the food. Try placing parsley on the side or garnish with basil flakes to add some color. It may also be helpful to serve your food in pretty dish-ware to feel more festive. Make Your Own Food Skip the baby food! Baby food usually doesn’t taste very good and may have added sugars or other ingredients that are not bariatric friendly. Food that you prepare from scratch usually tastes better and is healthier for you. Try modifying one of the dishes you already love. Instead of a traditional lasagna, prepare a lasagna that uses zucchini noodles and ground turkey. Blend it up in the blender and have a delicious meal on hand. If all else fails, remember this is only temporary and you will soon be eating regular food again soon. Have you already completed the pureed stage? What tips do you have? Please let me know in the comments below.

Yes Tealael! There is research in regard to hair loss and l-lysine but I am not aware of any research of its use specifically to bariatric patients.

HI GoGoGail! There is some preliminary research to support collagen may be helpful for hair growth in mice but no research conducted on humans. Collagen is recognized at safe, so I would ask yourself..."Do I notice a differenc ein my hair, nail or skin using this product?" If yes, then go for it, but if no then it may be a waste of money. Hope this helps

“What can I do to prevent hair loss after bariatric surgery?” This is a common question I hear from my clients. Biotin has a reputation of preventing hair loss, but does it really work? Is there anything else you can do? A certain amount of hair loss is expected after bariatric surgery due to the stress of surgery on your body and the effect of rapid weight loss. Hair loss usually peaks about 3-4 months after surgery and may last up to 6 months. If you continue to have hair loss after 6 months then it may be nutritionally related. The three biggest nutrients that can affect hair loss are….drumroll please… Iron Zinc Protein These three nutrients have been proven in multiple studies to be helpful in mitigating hair loss after bariatric surgery. So how can you make sure you are getting adequate amounts of these nutrients? Check your vitamin and mineral levels before surgery If you are obese then you are at higher risk for micronutrient deficiencies. It is important to check your nutrient levels before surgery. In fact, The American Society of Metabolic and Bariatric Surgery (ASMBS) recommends that all patients are prescreened for nutrient deficiencies before surgery. This helps correct deficiencies before surgery and give you the best outcome. Start taking a multivitamin before surgery Taking a multivitamin before surgery may help you in two ways. First, it may improve your nutritional status before surgery. And second, it will help you to develop the habit of taking a multivitamin daily since this will be crucial lifelong habit after surgery. Take a quality multivitamin after surgery There are so many multivitamins out there it can become dizzying. Follow your surgeon’s team advice for which multivitamin to use. Ideally, it should be chewable or liquid form during the first two months after surgery and then after that you can switch to capsule form. Higher quality vitamins tend to be more money than generic brands but the micronutrients in the higher quality vitamins, such as iron and zinc, are usually easier for your body to absorb. Eat protein at every meal This tip should come as no surprise. Since your stomach size is smaller after surgery it is important to include protein at each meal. Ideally, it should be a high quality protein such as eggs, fish, poultry, or dairy (if you can tolerate it!). Most bariatric programs recommend between 60-120 g protein daily but please follow your surgery center’s guidance. Depending on how far out you are from surgery you will likely need to supplement with protein drinks to meet your protein goals. Check your vitamin and mineral levels after surgery Every bariatric center is different but typically your doctor will monitor your labs multiple times during the first year after surgery and then yearly after that. It is much easier to correct a nutritional deficiency early on. It is important that you attend your follow-up appointments so your doctor can monitor your nutrient levels after surgery. Eat your vitamins and minerals Lastly, focus on getting your iron, zinc and protein from real food. Even though you can get these nutrients from your supplements, food sources are the best. Good sources of these nutrients include beans, chicken, turkey, or liver. So what about biotin? Despite its reputation, biotin has not been shown to be helpful in preventing hair loss unless you have a deficiency. However, I know lots of clients who swear by it! Do you take biotin to prevent hair loss? Do you feel it works? Let me know in the comments below.

A certain amount of hair loss is expected after bariatric surgery due to the stress of surgery on your body and the effect of rapid weight loss. Hair loss usually peaks about 3-4 months after surgery and may last up to 6 months. If you continue to have hair loss after 6 months then it may be nutritionally related. The three biggest nutrients that can affect hair loss are….drumroll please… Iron Zinc Protein These three nutrients have been proven in multiple studies to be helpful in mitigating hair loss after bariatric surgery. So how can you make sure you are getting adequate amounts of these nutrients? Check your vitamin and mineral levels before surgery If you are obese then you are at higher risk for micronutrient deficiencies. It is important to check your nutrient levels before surgery. In fact, The American Society of Metabolic and Bariatric Surgery (ASMBS) recommends that all patients are prescreened for nutrient deficiencies before surgery. This helps correct deficiencies before surgery and give you the best outcome. Start taking a multivitamin before surgery Taking a multivitamin before surgery may help you in two ways. First, it may improve your nutritional status before surgery. And second, it will help you to develop the habit of taking a multivitamin daily since this will be crucial lifelong habit after surgery. Take a quality multivitamin after surgery There are so many multivitamins out there it can become dizzying. Follow your surgeon’s team advice for which multivitamin to use. Ideally, it should be chewable or liquid form during the first two months after surgery and then after that you can switch to capsule form. Higher quality vitamins tend to be more money than generic brands but the micronutrients in the higher quality vitamins, such as iron and zinc, are usually easier for your body to absorb. Eat protein at every meal This tip should come as no surprise. Since your stomach size is smaller after surgery it is important to include protein at each meal. Ideally, it should be a high quality protein such as eggs, fish, poultry, or dairy (if you can tolerate it!). Most bariatric programs recommend between 60-120 g protein daily but please follow your surgery center’s guidance. Depending on how far out you are from surgery you will likely need to supplement with protein drinks to meet your protein goals. Check your vitamin and mineral levels after surgery Every bariatric center is different but typically your doctor will monitor your labs multiple times during the first year after surgery and then yearly after that. It is much easier to correct a nutritional deficiency early on. It is important that you attend your follow-up appointments so your doctor can monitor your nutrient levels after surgery. Eat your vitamins and minerals Lastly, focus on getting your iron, zinc and protein from real food. Even though you can get these nutrients from your supplements, food sources are the best. Good sources of these nutrients include beans, chicken, turkey, or liver. So what about biotin? Despite its reputation, biotin has not been shown to be helpful in preventing hair loss unless you have a deficiency. However, I know lots of clients who swear by it! Do you take biotin to prevent hair loss? Do you feel it works? Let me know in the comments below.