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Nourishing Your Bariatric Journey – Bariatric Edition

Embarking on a bariatric journey is a transformative experience, and one of the key components of success lies in how we nourish our bodies. It’s not just about what you eat, but how you approach every eating opportunity. In this blog, we’ll explore the significance of making the most of your meals by choosing nutrient-dense options that satisfy your hunger, prevent snacking, and safeguard against nutrient deficiencies.


Mindful Choices for Optimal Nourishment: Every meal and snack presents an opportunity to fuel your body with the nutrients it needs. Opting for nutrient-dense foods over refined and processed carbohydrates can make a significant impact on your bariatric journey. Instead of wasting space on empty calories, prioritize foods rich in vitamins, minerals, fiber, and protein. This approach not only supports your weight loss goals but also contributes to overall health and well-being.


Enhancing Satisfaction and Curbing Snacking: When you choose nutrient-dense foods, your body receives the nourishment it craves, leading to greater satisfaction after meals. These foods are typically lower in calories while providing a greater sense of fullness due to their fiber and protein content. As a result, you’re less likely to experience the urge to snack on less nutritious options between meals. This can be particularly helpful in maintaining a consistent eating schedule and managing portion control.


Guarding Against Nutrient Deficiencies: Bariatric surgery, while effective in promoting weight loss, can also impact nutrient absorption. Prioritizing nutrient-dense foods can help guard against potential deficiencies that could arise post-surgery. By choosing foods rich in essential vitamins and minerals, you’re providing your body with the building blocks it needs for optimal function, energy, and recovery. Regularly consuming a variety of nutrient-dense options can contribute to long-term health and vitality.


Practical Tips for Nutrient-Dense Eating:


  1. Plan Meals Mindfully: Take time to plan balanced meals that include lean protein sources, vegetables, whole grains, and healthy fats.
  2. Choose Whole Foods: Opt for whole, unprocessed foods over packaged and refined options to maximize nutritional content.
  3. Prioritize Protein: Include protein-rich foods in every meal to support muscle health and promote satiety.
  4. Embrace Colorful Variety: Different colors in your plate signify a range of nutrients, so aim for a colorful array of fruits and vegetables.
  5. Stay Hydrated: Proper hydration supports digestion and overall health, so remember to drink water throughout the day.


Your bariatric journey is a commitment to health and well-being, and every meal presents an opportunity to honor that commitment. By choosing nutrient-dense foods over refined and processed carbohydrates, you can enhance satisfaction, reduce snacking tendencies, and safeguard against nutrient deficiencies.


Remember, nourishing yourself is an act of self-care that can lead to long-term success. Embrace each eating opportunity as a chance to fuel your body with the nutrients it deserves. Your journey is worth every mindful bite.

Healthy Hugs,


Sheri Burke

About the Author: Sheri Burke is a Registered Holistic Nutritionist and Bariatric Surgery Coordinator at International Patient Facilitators in Tijuana and Cancun, Mexico. She has worked with bariatric surgery clients for over 10 years and especially enjoys providing nutritional guidance to pre and post bariatric clients.  In her free time, she enjoys spending time with her husband and two teens and cooking up a nutritional storm in the kitchen.

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