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Budget Tips For Eating Healthy After Weight Loss Surgery

After gastric bypass, gastric banding or gastric sleeve weight loss surgery, we know that we need to follow a healthy high protein diet to lose weight and maintain weight loss. In these difficult economic times, it is natural to worry about the cost of a specialized diet. Follow these helpful tips to stick to your weight loss surgery diet without breaking the bank. By making a special effort in planning, shopping and preparing meals it is painless to save money and follow a nutrition program to benefit our health today and in the future.

• Make a weekly menu of dinner meals. Focus on protein dishes that can be reused as lunches. Side dishes should be fresh seasonal vegetables and fruits or frozen vegetables that require minimal preparation.
• Plan two or three “routine” breakfast selections. Most WLS patients have a lower tolerance for food upon waking and eventually find a few things that sit consistently well on their stomach in the morning. Always have these routine selections on hand to avoid starting the day with a grumpy bag.
• Follow the weekly grocery sale updates and take advantage of specials and coupons. Use grocery loyalty cards for added savings. Avoid sales for processed simple carbohydrates (junk food), as these foods are referred to as “slider foods” and they often cause weight gain in WLS patients. Remember, a slider food for sale is still a slider food.
• Buy items that can be used in multiple recipes and for different meals, such as canned beans, eggs, and flash-frozen poultry and fish cuts. Store sale items and package bulk purchases for single meals as single serving sizes and freeze to avoid waste.
• When shopping, follow the “Protein First” rule and make protein selections first. Look for fresh lean meats, pork and lamb in the meat department. Add poultry and fish from the meat department or frozen meat section. Shop for low-fat dairy protein and select low-fat cottage cheese and yogurt or eggs. Add plant-based protein to your diet with canned beans, dried beans and legumes, and tofu products.
• Take advantage of locally grown produce available seasonally at roadside stands and farmers markets. For an exercise bonus, gather produce at “pick-your-own” farms and orchards to save money and burn calories.
• Eliminate expensive drinks from your diet in favor of filtered tap water. It is less expensive and better for the environment. Flavor the water with a squeeze of fresh lemon or fresh ginger. Add frozen berries for a surprising treat. Make solar tea with tea bags instead of buying manufactured tea drinks. You will get a pure drink and also save money.
• Prepare your meals at home instead of eating out. You can check the ingredients and avoid things that interfere with your healthy diet goals after weight loss surgery.
• Each week, build on your experience to become a health conscious and budget wise shopper so you can enjoy your healthy life after weight loss surgery.

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