How To Satisfy Hunger and Stay Healthy All Day

When you have had bariatric, or weight loss, surgery, your eating habits change. After the initial recovery period, you will introduce foods back into your diet but the portions will be smaller. It is important that you become a healthy food expert. Yet many people reach for “convenience” snacks between meals, which often translates to junk food. Instead, try to keep unhealthy snack foods out of the house. When you do reach for a small bite, the best options are protein-based. NYU Langone Medical Center bariatric surgeon Dr. Christine Ren-Fielding helps guide her patients to make sound food choices. The following are suggestions for healthy snacks you can enjoy with your doctor’s approval after bariatric surgery.

Track Your Snacks

First, you might consider getting a blank book to use for a food journal. This can be very helpful for tracking what kinds of food you are eating as well as when you feel hungry. Dr. Christine Ren-Fielding suggests writing down what you eat for all your meals, including all snacks. After bariatric surgery, patients find it helpful to write down the following details in a food journal:

• Time of day you ate
• Type of food and/or drink
• How you prepared the food
• Amount you ate
• How you felt, before and after

Then, you can see what times of day you feel hungry. You can also track when you are feeling bored or stressed since people tend to eat more during those emotions. When you have a good idea of your eating habits after bariatric surgery, you can plan out better choices. Depending on your schedule and your taste, choose from a wide variety of sweet and savory options.

Easy-to-Cook Snacks

If your schedule allows you to do some light cooking during the day, Dr. Christine Ren-Fielding suggests a protein-rich snack like these:

• 2 scrambled eggs plus one cup berries on the side
• 1 slice whole wheat toast spread with almond or peanut butter
• ½ cup canned salmon mixed with ½ tablespoon mayonnaise over ½ toasted English muffin
• 1 slice whole wheat bread with avocado, cucumber and hummus

On-The-Go Bites

Some people feel like they spend more time in the car than at home. Dr. Christine Ren-Fielding suggests packing a small cooler to go.

• 1/2 cup baby carrot sticks with 2 tablespoons hummus
• 1 oz low-fat cheddar cheese with 1 cup grapes
• ¾ cup shelled edamame
• 1 hardboiled egg with freshly ground pepper

Sweet and Healthy Snacks

If you have a sweet tooth, try these instead of cookies or dessert items:

•  1 cup fruit salad (homemade or in fruit juice, not syrup)
• ½ cup sugar-free chocolate covered almonds
• Peanut butter banana smoothie: one scoop protein powder, one cup of chocolate milk, ½ banana, two tablespoons of peanut butter and a few ice cubes.
• 1 multigrain waffle with drizzle of honey and sliced peaches

Dr. Christine Ren-Fielding Recommends Savory Snacks

If you prefer salty over sweet, reach for one of these satisfying bites:

• Turkey and cheese roll-ups: 1 slice deli turkey meat, 1 slice low-fat cheese. 1 dill pickle (optional)
• Celery sticks with hummus and olives: dividing evenly, top 3 celery sticks with 3 tablespoons hummus and 3 sliced kalamata olives.
• ½ cup low-fat cottage cheese plus ½ cup blueberries
• 1 cup vegetarian black bean soup plus dollop low-fat sour cream

Unique Combinations

As your acclimate to your new eating habits, experiment with healthy snacks like these:

• Ham and jicama roll-up: wrap 6 jicama or celery sticks with 3 slices ham. Serve with 1 teaspoon whole-grain mustard for dipping.
• Sliced apple with almond butter
• 6 pitted dates with 1 oz goat cheese
• 1 piece melba toast spread with low fat cream cheese and topped with dried fruit

Finally, remember to stop eating whenever you feel satisfied. After bariatric surgery, your meals and your snacks will be small. But that doesn’t mean they can’t be healthy and satisfying. Most importantly, Dr. Christine Ren-Fielding reminds her patients to stay well-hydrated no matter what your busy schedule holds.

If you or a loved one are interested in learning more about weight loss, including bariatric surgery, consult an expert like Dr. Christine Ren-Fielding. Visit the NYU Langone Weight Management Program to find out more information.