EATING OUT AFTER BARIATRIC SURGERY

This blog will help bariatric surgery or weight loss surgery patients to:

• Acquire skills to make healthy food choices when dining out
• Master how to eat smaller portions when dining out
• Incorporate easy food substitutions
• Learn healthier options for common menu items

Why do we eat out? We typically eat out for several reasons. These can include celebrations, sporting events, special occasions, work meetings, or because it is easy/fast and does not require clean up.  Food portions have doubled or tripled over the last 20 years.  Most servings are now large enough for at least two meals. There are also higher amounts of calories and sodium due to larger portions.

HOW TO COMBAT LARGE PORTIONS

• Consume a healthy snack before
• Avoid appetizers
• Stay away from salad bars/buffets
• Choose the kid’s portion
• Practice mindful eating
• Eat slowly
• Split meal with someone else
• Box up half your meal before eating

TIPS TO MAKE HEALTHIER CHOICES

• Review the menu before arriving
• Avoid fried options
• Consume salad before the meal arrives
• Ask for substitutions
• Get all dressings/sauces on the side
• Choose water over alcohol
• Skip desserts

TIPS FOR EASY SUBSTITUTIONS

• Get burger lettuce wrapped
• Choose clear dressing over creamy dressing
• Choose grilled protein sources
• Ask for steamed vegetables without butter/oil
• Remove some toppings (Ex. cheese, multiple sauces, bacon, croutons)
• Choose whole wheat bread over white

COMMON RESTAURANTS' CUISINES AND EASY REPLACEMENTS:

You may feel there aren't any bariatric friendly restaurants. However, with a few smart choices, you can turn almost any menu into something healthy and enjoyable. Here are some different types of restaurants and easy replacements you can make to maintain healthy eating habits and enjoy bariatric friendly meals.

AMERICAN

Choose This	Instead of
Broth Based Soup	Cream Based Soup
Blackened Chicken	Fried Chicken
Wings with Dry Rub	Wings with Sauce
Fruit or Vegetables Side	French Fries

MEXICAN

Choose This	Instead of
Chicken Taco	Beef Taco
Soft Taco Shell	Hard Taco Shell
Fajitas	Quesadilla
Enchiladas	Chimichanga
Salsa	Refried Beans

CHINESE

Choose This	Instead of
Egg Drop Soup	Wonton Soup
Edamame	Fried Wonton
Steamed/Boiled Entree	Stir Fried Entree
Steamed Rice	Fried Rice

ITALIAN

Choose This	Instead of
Eggplant Primavera	Casserole Type Dish
Chicken Marsala	Pasta with Cream Sauce
Piccata Dishes	Scallopini or Parmigiana Dishes

STEAKHOUSE

Choose This	Instead of
Filet Mignon	Ribeye
House Green Salad	Caesar Salad
Sweet Potato	Loaded Baked Potato
Steamed Vegetables	Au Gratin Potatoes

FAST FOOD

Choose This	Instead of
Grilled Chicken Sandwich	Cheeseburger
Fruit or Side Salad	French Fries
Kid's Meal	Value Meal
Water	Soda

IN CONCLUSION

Nutrient dense food choices can be made while eating out after gastric sleeve and other weight loss surgeries. Bariatric patients can avoid large portions by sharing, taking some home, or ordering a kid’s meal. You can also make easy modifications by ordering your burger on lettuce in place of the bun, ordering salad dressing on the side, or having toppings removed from many dishes.