Traditionally, the holiday season spanning
November into the New Year is especially
challenging for weight control.
The winter season evokes cravings for “comfort”
foods characterized by warm, soothing
meals rich in fat and carbohydrates, or
sweet baked goods with their enticing aromas.
If you’re in a quandary as to how to
navigate through the holiday eating maze,
check out these suggestions on what foods
to select for any diet stage after surgery.
Note that your portions are very small in
the first several weeks after surgery. You
may tolerate only a few spoonfuls per
meal. It’s important to always stop when
you are full. Shift your focus on spending
quality time with loved ones instead of the
Sip 1 oz
at a time
|Butternut squash soup (plus unflavored protein)||N/A||Low fat Greek vanilla yogurt sprinkled
|Pureed turkey or ham combined w/ low-fat cottage or ricotta cheese. Serve w/ a spoonful of light gravy.
|Pureed steamed green beans or carrots w/ dash of lemon juice and dill.
|Mix canned pumpkin w/ vanilla protein shake; sprinkle with cinnamon & nutmeg.
|Tender, moist dark or white meat turkey w/ light gravy||Roasted acorn squash; Roasted onions, creamed with broth and
|Tender, moist dark or white meat turkey
w/ light gravy.
Moist baked ham, pork tenderloin, or roast beef
Roasted sweet potatoes in olive
pie (w/o crust)
Sugar-free, low-fat cheesecake
ange Panna Cotta with Berry Coulis
Orange Panna Cotta w/ Berry Coulis
By Susan Maria Leach, Before & After:
Living and Eating Well after Weight
Makes 4- ½ cup servings
Calories 110, fat 2 g, carbs 15 g,
protein 8 g
1 pint vanilla low-fat yogurt sweetened
with Splenda (Blue Bunny Lite or
Dannon Light & Fit)
1/3 cup Splenda Granular
1 ½ tsp vanilla extract
1 tsp freshly grated orange zest,
2 tsp unflavored gelatin
(about 2/3 packet)
5 Tbsp fresh orange juice
1 cup fresh strawberries
(or unsweetened frozen
2 Tbsp Smucker’s Light Sugar Free
In a large bowl, whisk together the
yogurt, Splenda, vanilla, and orange
zest. In a very small saucepan
sprinkle the gelatin over the 3
Tbsp of orange juice and let
stand undisturbed for 1 minute
to soften. Warm the mixture
over low heat until the gelatin
has completely dissolved.
Whisk warm gelatin into the
yogurt mixture and pour into
4 ramekins or custard cups.
Chill the panna cotta at least
6-8 hours, until firm.
Place the berries, remaining
2 Tbsp of orange juice, and
preserves in a food processor
or blender and process
until smooth, adding a little
additional orange juice if
needed to make a puree. Cover
and chill the sauce.
To serve, run a knife around
the edge of each panna cotta,
dip the ramekin, almost to the rim, into a bowl of very hot water for 15 seconds, cover
with a dessert plate, and flip. Pour some of the berry coulis around each custard and
Healthy Living Resources Online
http://BariatricEating.com. If you have
never surfed onto this site, then head
on over! The author of Before & After,
Susan Maria Leach extends her insights
as a gastric bypass surgery patient and
expertise as a food gourmet to the web.
Find more recipes and tips to make it
through the challenging world of eating
after bariatric surgery.
http://EatingWell.com. Need recipes to
plan a healthy holiday menu or just for
everyday cooking? This online resource
provides thousands of great recipes and
includes nutrition information for each dish.
Still analyze any recipe for added sugars
to prevent dumping syndrome.oange Panna Cotta with Berry Coulis
average American adult eats out 6-8 meals
per week. Eating out often translates to
weight gain due to large portions and
high-calorie, high fat, and high sodium
choices. Need a way to dodge a dining
disaster? Check out an online tool
developed by registered dietitians to help
health-conscious consumers enjoy a meal
out while still managing their weight.
You simply enter in your zip code and the
program will show you a list of several
nearby restaurants, from fast food to fine
could not get
superfoods. The foods we consume in
our modern society are increasingly
more processed and stripped of natural
nutrients that our bodies need to fight
disease and maintain a healthy body
weight. Processed convenience foods
are popular because most of us are
always on-the-go with little time to
prepare meals from scratch. Eating
high quality foods are even more
important after weight loss surgery
when portions are limited. Dr. Steven
Pratt, “The Food Dude,” promotes
a list of minimally processed and
highly nutritious “superfoods.” Learn
more about these nutritious foods and
see for yourself how often you are
incorporating superfoods into your