Tackling the Holidays After Bariatric Surgery

The holiday season brings joy, gatherings, and plenty of food. For those who have recently undergone bariatric surgery, facing holiday feasts can feel challenging. But with a bit of planning and some helpful strategies, you can enjoy the festivities without compromising your health goals.

Tips for Navigating the Holiday Season After Bariatric Surgery

1. Plan Ahead for Success Whether attending a family gathering or hosting, have a game plan. Know what types of foods will be served, and bring a healthy, bariatric-friendly dish if possible. Not only does this give you a safe option, but it also introduces others to tasty, healthy eating alternatives.
2. Choose Protein First Protein should remain a cornerstone of your diet post-surgery. Focus on high-quality, lean protein sources like turkey, chicken, and fish. Avoid fried or breaded options; instead, opt for roasted, baked, or grilled.
3. Mind Your Portions Holiday spreads often tempt us to overeat. Stick to your portion sizes, even if this means saying “no” to seconds. Using smaller plates can help you visually maintain portion control.
4. Stay Hydrated Sip water throughout the day, especially before meals. It’s important to wait at least 30 minutes after eating before drinking again, as liquids too soon after meals can make you feel uncomfortable and hinder digestion.
5. Avoid Sugar and Alcohol Both sugar and alcohol can cause dumping syndrome, a rapid emptying of the stomach that can lead to nausea, dizziness, and abdominal cramping. Stick to sugar-free options and limit alcohol to avoid these symptoms.
6. Pace Yourself and Savor the Flavor Eating slowly is essential. Take small bites, chew well, and savor each bite to make the experience enjoyable without overindulging. This also gives your body time to recognize when it’s full.
7. Focus on the Fun While food is a big part of the holidays, it’s not the main event. Engage in conversations, play games, or go for a post-meal walk with family and friends to enjoy the day without making food the focal point.

Enjoying the Holidays Your Way

Holiday celebrations don’t have to derail your health goals. With mindful planning, you can stay on track while enjoying the season’s best moments. Focus on making memories and savoring every aspect of the holiday, from family gatherings to seasonal traditions.

Bariatric-Friendly Recipe: Stuffed Bell Peppers with Turkey and Quinoa

This festive and bariatric-friendly stuffed pepper recipe is perfect for holiday gatherings, offering flavor and nutrition without overwhelming portions.

Ingredients:

• 4 medium bell peppers (any color)
• 1 lb lean ground turkey
• 1/2 cup cooked quinoa
• 1 small onion, finely chopped
• 1 cup fresh spinach, chopped
• 1/2 cup shredded low-fat mozzarella cheese (optional)
• 1/2 cup low-sodium tomato sauce
• 2 cloves garlic, minced
• 1 tsp Italian seasoning
• Salt and pepper to taste
• Fresh parsley for garnish

Instructions:

1. Preheat the Oven: Set oven to 375°F (190°C).
2. Prepare the Peppers: Cut off the tops of the peppers, remove the seeds, and set aside.
3. Cook the Turkey Mixture: In a large skillet, cook the ground turkey over medium heat until fully browned. Add chopped onion and garlic, cooking until softened. Stir in the chopped spinach and cook until wilted.
4. Add Quinoa and Seasoning: Add the cooked quinoa, tomato sauce, Italian seasoning, salt, and pepper. Stir well to combine.
5. Stuff the Peppers: Spoon the turkey and quinoa mixture into each bell pepper. Top with a sprinkle of mozzarella cheese if desired.
6. Bake: Place the stuffed peppers in a baking dish with a little water at the bottom to keep them moist. Cover with foil and bake for 30 minutes, then remove the foil and bake for an additional 10-15 minutes or until the peppers are tender.
7. Serve and Enjoy: Garnish with fresh parsley and serve warm.

These stuffed peppers are high in protein, low in carbs, and packed with flavor, making them a perfect addition to your holiday table.