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Guide to eating out: Getting the protein you need

Guide to eating out: Getting the protein you need

The following is an excerpt from our new e-book, A guide to eating out after bariatric surgery.

Getting the protein you need

The ASMBS recommends consuming 60-80 grams of protein daily after bariatric surgery. Eating adequate protein helps with healing, maintaining muscle mass, and feeling fuller, longer.

A typical serving of lean meat is about the size of a deck of cards and provides approximately 20 grams of protein. You should aim to have some protein at each meal, as your body can absorb only about 30 grams of protein at a time. Some good sources of protein include:

  • Meat: Choose very lean cuts of beef and pork — grilled, broiled, or baked.
  • Poultry: Chicken and turkey are healthy, low-fat options — don’t eat the skin, and avoid fried or breaded options as these contain excess fat, calories, and carbohydrates.
  • Seafood: Fish and shellfish are typically low in calories, are high in protein, and may contain healthy omega-3 fats. Also avoid fried and breaded options.
  • Eggs: Eggs are high in protein and nutrition, but avoid egg salads laden with high-fat mayo. Egg whites give you a high protein boost without the fat and calories found in the yolk.
  • Soy: Tofu and other soy products are good vegetarian sources of protein.
  • Low-fat or fat-free dairy products: Greek yogurt, skim milk, and low-fat cheese are healthy options when eaten in moderation.
  • Legumes: Beans, peas, lentils, and peanuts contain some carbs, but can be a healthy protein source when combined with the foods listed above. They contain fiber and other nutrients. Eat smaller amounts of these initially, to ensure you don’t get bloating or gas.

Learn more from our free e-book by downloading it from our Bariatric Surgery Resource Library.

CarePoint Health Bariatric Surgery

CarePoint Health Center for Bariatric Surgery offers a number of different weight-loss surgeries to help you meet your weight-loss goals, including sleeve gastrectomy, Roux-en-Y gastric bypass surgery, LAP-BAND®, and REALIZE® Band. To learn more about our bariatric surgery options, contact us at 201-795-8175 and register for our free seminar.

Content on our website is for informational purposes only and does not constitute medical advice. If you are experiencing a medical emergency, please call 911. Always consult your physician before making any changes to your medical treatment.

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