Eating until satisfied will guide the amount of food you should be eating. Whilst the recipes in this ebook suggest serve sizes of food to eat, you need to listen to your body
People who have dieted for many years may have lost touch with the signals they get when eating. It is important to re‐learn how to listen to your body’s signals to judge how much to eat. The Hunger and Fullness Scale pictured may be useful in judging when to eat and when to stop eating.
Tip 4: Snack only when hungry
It is fine to have a small snack between meals if you are truly hungry. It is not healthy to snack because you are bored, tired, happy, angry, sad or because other people are eating.
If you feel like a snack, stop and think about what you are eating and drinking. Are you eating regular meals? Are you separating food and fluid? Are you eating meals of solid food? Are you actually thirsty? If you still feel hungry, a small, healthy snack is acceptable. The snacks chosen must be nutritious – when you are eating small amounts, you must make every mouthful count.
Following are some ideas for nutritious snacks:
§ Slice of toasted or plain raisin bread or fruit loaf with a thin scrape of margarine or Fat Free Philadelphia® cream cheese, trim crusts if you find them difficult to eat
§ Low fat or diet yoghurt
§ Piece of fruit eg. apple, pear, banana, apricots, plum, peach
§ Frozen fruit cut into pieces eg. oranges, grapes, bananas
§ Homemade ice block made with pureed fruit.
§ Tinned fruit in natural juice, plain or with a dollop of low fat yoghurt or custard
§ Low fat flavored milk, with little or no added sugar
§ Skinny cappuccino, flat white or latte (skip the sugar)
§ Baked wheat pretzels
§ Plain air popped popcorn
§ Whole wheat/wholegrain crackers with sliced tomato, low fat cottage cheese, fat free salsa
§ Vegetable sticks/chunks eg. carrot, bell pepper/capsicum, snow peas, cauliflower with fat free salsa or low fat cottage cheese
§ Mini can of baked beans
§ Single serve nut, seed or dried fruit pack
§ Small handful of whole wheat/wholegrain cereal.
Tip 5: Indulge occasionally
Indulgences or extras are high in energy (kilojoules or calories) and provide little of the vitamins and minerals we need, for example deep fried foods, cake, doughnuts, chocolate, cookies, chips, pies, pasties, candy, processed meat, soda/soft drink and pizza.
These foods are not ‘bad’ foods ‐ they are simply ‘occasional’ foods.
Aim to limit take‐away foods, such as pastries, pies, pizza, fried fish, hamburgers, hot chips and creamy pasta dishes. Further, sugary, fatty and salty snack foods, such as crisps, cakes, pastries, cookies, candy and chocolate should also be limited.
It would not be reasonable to tell yourself to never eat these foods. The more you tell yourself you must never eat something, the more you will want it. Healthy living is about balance. Indulge in something you enjoy occasionally.
“I am able to embrace ‘SOMETIMES FOOD’ thinking. I find that special foods are even more enjoyable than ever because I take time to eat it slowly, savor it, and eat guilt free.”
–Robby, banded August 2009 –
Tip 6: Fluids: Watch the type and timing
It is important to drink enough fluid to keep hydrated, but the type and timing of fluids is important.
Timing
Different people have different experiences when drinking with food. Some people find that if they are not chewing food properly, drinking will help them eat more, particularly those with a gastric band. People who have had any form of weight loss surgery can find it overfills their small stomach, causing discomfort or vomiting. Following gastric bypass and sleeve gastrectomy surgery it is best to leave 30 minutes before and after eating to have a drink.
Those with a gastric band may find that fluid ‘washes’ food past their band, allowing them to finish a serve of food they normally would not. For those with a gastric band, drink 10 minutes before your meals so that you are not thirsty when you begin to eat, and wait 30 minutes after meals.
Try to drink at least three to four pints/one and a half to two liters of fluid each day. As you are not drinking with meals, you must remember to drink regularly throughout the day to meet this target.
Type
Some fluids can provide the same energy (calories or kilojoules) as food, hence can hinder your weight loss and achieving your goals.
Follow these guidelines to keep hydrated.
Choose:
§ Water
§ Low fat or skim milk (cow’s milk, soy, or lactose free milk)
§ Low fat flavored milk with little or no added sugar
§ Diet cordial
§ Tea.
Limit:
§ Juice (½ glass per day)
§ Alcohol
§ Coffee.
Avoid:
§ Regular cordial
§ Soda*/soft drink*
§ Mineral or soda water*
§ Full cream milk
§ Commercial milkshakes and smoothies
§ Flavored coffee
§ Energy and Sports drinks
§ Flavoured water.
*The gas in fizzy drinks can build up in the stomach and cause discomfort. It is best to avoid fizzy drinks soon after surgery. Before you experiment with fizzy drinks wait until you have healed and have learned to understand the signals your body gives you. Discuss in more detail with your surgeon or dietitian.
Alcohol
Alcoholic drinks are generally high in energy (kilojoules or calories). They can increase your appetite and alter your judgment around food, making it difficult to manage your weight. Whilst there are some reported health benefits of alcohol consumption, it is not recommended that non‐drinkers start to drink alcohol for this reason.
Alcohol in moderation is not harmful, but an excessive alcohol intake can lead to health problems. It is currently recommended that men and women have no more than two standard drinks per day and include two alcohol free days per week.
A standard drink is often less than most people consume, particularly those poured at home. A standard drink calculator (available online) can help you determine the number of standard drinks you are consuming.
If you enjoy alcohol, consider it an ‘indulgence’ (discussed earlier) and incorporate it into your life as such.
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