Baria-E-21

Tips for a healthy lifestyle

Be active: Physical activity may improve your health. You do not need to exercise at a gym for hours to be active. There are many ways to add more activity into your daily life. For example, while you are returning home from work, try to get off the bus one stop earlier or to use the stairs instead of the lift.

Do not stay dehydrated: Drink water regularly to avoid dehydration. We recommend drinking at least 1.5-2 liters of water every day. All non-alcoholic drinks count. However, normal water and skimmed milk are more healthy options. Try to avoid non-alcoholic beverages and carbonated drinks, as they contain high amounts of sugar and calories and are bad for teeth.

Do not skip breakfast: A healthy breakfast is an important part of a balanced diet. A bowl of whole-grain, low-carb cornflakes with sliced fruits is a tasty and nutritional breakfast.

Recommendation

Before

Before and after

Do not forget to eat three meals a day

Eat the equivalent of five handfuls of fruit and vegetable every day.

Add vegetables to every meal

Make your vegetable intake easier by choosing seasonal foods that require little preparation, such as bananas, small tomatoes, and carrots.

It may be useful to eat in a quiet environment.

Start by working on portion control. Smaller plates like saucers may be useful.

Digestion starts with chewing. Chew your bites well and slowly.

Eat at regular intervals. Avoid snacks and do not miss meals.

Drink plenty of water a day long (at least 8 glasses)

Leave your fork and knife on the table between two bites.

Cut food in small bites.

Take vitamin and mineral supplements.

Prefer food containing unsaturated fats like vegetable oils, fatty fish, and avocado. Avoid food containing saturated fats like ripened cheeses, cakes, sausages, cream, butter etc.

Do not consume sugar.

Consume less salt – maximum 6 g per day.

Your daily diet should contain 60 g of protein for females and 80 g for males.

Eat fish twice a week.

Get active: Physical activity improves your health. Being active doesn’t have to mean spending hours at the gym; there are many ways to fit more activity into your daily life. For example, try getting off the bus a stop early and walking the rest of the way home or taking the stairs instead of the lift.

Don’t get thirsty: Avoid dehydration by drinking still water regularly – at least 1.5 to 2 litres are recommended daily. All non-alcoholic drinks count, but still water and low-fat milk are healthier choices. Avoid soft drinks and fizzy drinks as they are high in sugar and calories, bad for your teeth and can cause discomfort and harmful stomach stretching.

Don’t skip breakfast: If you skip breakfast, you can become so hungry that you overeat or eat lunch much too quickly.

Energy balance

Here are some suggestions to help you achieve the right energy balance to optimise weight loss:

Energy intake before and after surgery:

After surgery, your caloric intake will drastically decrease because of the smaller size of your stomach. As part of your diet plan, it is best to start getting your body used to the reduced calorie intake before your procedure.

Drop high-calorie foods

With your health care team’s supervision,replace high-calorie foods with low-calorie alternatives.

Eat protein with every meal

Protein is essential for proper muscle and brain development. It also helps you feel fuller longer.

Eat more fish – including fatty fish

Fish is a good source of protein and contains many healthy nutrients. Aim to eat at least two portions of fish a week, including at least one portion of fatty fish. Fatty fish (such as salmon, mackerel, herring and lake trout) contain omega-3 fats.