Metro Bariatrics - Amir Moazzez MD, FACS

Your “Hint Sheet” to Keep on Track!

Many times it just takes a little reminder to keep us on the right path. The sheet below has many tips to help with keeping on track. This can be placed on the refrigerator or any other place where it can be referred to when needed.

HINT SHEET

Eat 3 meals/day Always eat protein foods first
Do not eat and drink at the same time Average meal should last ~ 20-30 minutes
Put your fork down between bites of food Eat slowly, reduce bite size, chew very well
Avoid gulping foods or drink Liquid and soft foods are less filling
Reflux – Are you overeating? Stay away from sugar and fat
A baby spoon/fork and plate can help control portion size Drink sugar-free beverages (non-caloric)
Avoid using a straw Eat a minimum of 65 grams of protein per day/td>
Take your vitamins and supplements daily Limit juices, soda, and alcohol
Avoid carbonated drinks Eat to fill up, this will eliminate need for snacking
Frequent snacks slow weight loss and can cause weight gain Dry foods cause discomfort
Eat moist foods – but do not eat and drink at the same time High fat foods and lactose intolerance can cause diarrhea
Shop on the perimeter of the grocery store ¼ cup = 2 ounces
Bake, broil, or grill – avoid frying Read food labels carefully
Crab and fish are well tolerated
1 TBSP = 3 tsp = 0.5 ounces = 14.3 grams 2 cups = 16 ounces = 1 pint = 475 ml