The holiday season is often synonymous with indulgence, but for those who have undergone bariatric surgery or are considering it, maintaining a healthy diet is crucial. At Foothills Weight Loss Surgeons in Knoxville, TN, we understand the challenges that the festive season brings. That’s why we’ve compiled some practical tips to help you navigate holiday feasting without compromising your health goals. 

Knowing what will be served at holiday gatherings can help you make informed choices. If you’re hosting, you have control over the menu, so opt for healthier options. If you’re a guest, don’t hesitate to ask the host about the menu or consider bringing a healthy dish to share.

It can be tempting to skip meals to “save room” for a big holiday dinner. However, this can lead to overeating. Stick to your regular meal schedule and have a small, protein-rich snack before attending an event. This strategy will help you control your appetite and make better food choices.

Protein should be your priority, especially after bariatric surgery. Start by filling your plate with lean protein options like turkey, chicken, or fish. Protein not only aligns with your dietary needs but also helps you feel fuller for longer.

Use a smaller plate to help manage portion sizes. A good rule of thumb is to fill half your plate with vegetables, a quarter with protein, and the remaining quarter with a whole grain or starch. Remember, after bariatric surgery, your stomach capacity is reduced, so listen to your body and eat slowly.

It’s okay to indulge a little during the holidays but be selective. Choose one or two items you really want to try and enjoy them in small amounts. Avoid grazing on high-calorie snacks and desserts.

Drink plenty of water throughout the day, which can help control hunger and keep you hydrated. Avoid sugary drinks and limit alcohol consumption, as these can add empty calories and affect your judgment in food choices.

Incorporate physical activity into your holiday routine. A brisk walk, a session of yoga, or any form of exercise can help offset some of the extra calories you might consume and is beneficial for your overall well-being.

You might face social pressure to eat more than you should. Prepare a polite but firm response to decline offers for second helpings or foods not in your diet plan. Remember, it’s okay to prioritize your health.

Eat slowly and savor each bite. This not only enhances the enjoyment of your meal but also helps you recognize when you’re full, reducing the risk of overeating.

If you do overindulge, don’t be too hard on yourself. Acknowledge it, learn from the experience, and get back on track with your next meal.

The holidays don’t have to derail your healthy eating habits. With a little planning and mindfulness, you can enjoy the festive season while staying true to your health goals. If you have already had your surgery, be sure to follow the guidelines provided to you for diet and portions, and remember, the Foothills Weight Loss Surgeons team is here to support you on your journey. 

If you’re considering weight loss surgery, we have you covered. Find out if you are a candidate by taking our 60 second assessment here. Stay healthy and Happy holidays!