Can I eat the same as my family after a sleeve?

I get asked this question by a lot of people and the short answer is yes! It just requires a little planning.  Family meals are a time for connection, conversation, learning and exploration (especially for the little ones). Allocating time to developing a family meal plan post-surgery can help reduce feelings of exclusion and isolation around meal times, and build a robust support crew within your home. So, with that in mind, here’s how to do it…

It’s all about balance

A healthy diet for the general population includes meals that are portioned with ¼ of the plate with lean protein (lean meat, legumes, tofu etc), ¼ of the plate with good quality carbohydrates (wholegrains, starchy veg like sweet potato etc) and ½ of the plate with non-starchy vegetables.

A healthy plate for people after weight loss surgery is ½ of the plate with lean protein and ½ of the plate with non-starchy vegetables, plus a small amount of good quality carbohydrates. Although, your plate will be much smaller than your families, keeping in mind these portions are about ½ cup of protein and veg and 1 tablespoon of carbohydrates. The main focus for your meals is protein and veg to make sure you get the nutrients that you really need!

So, absolutely you can eat the same as the family, you just need to modify what you put on your plate and you’ll definitely need to modify portions!

For example:

If you make a meat, potato and veg meal for the family, you will just use a smaller plate (bread and butter) to serve yourself a small portion of the meat, veg and potato. This applies to majority of dinner favourites like a stew with rice or potato. Portion out yourself ½ cup of the meat, ½ of veg and 1 tbs of rice or potato.

Other great meal options that you can adjust to fit the bariatric plate:

• Family Meal: Teriyaki Chicken Stir fry with Rice —–> Bariatric Adjustment: Teriyaki Chicken with Stir fry Vegetables
• Family Meal: Spaghetti Bolognese with Green Salad —–> Bariatric Adjustment: Mince Bolognese Sauce with Green Salad
• Family Meal: Bean Burgers and Potato Fries —-> Bariatric Adjustment: Bean Burgers with lettuce ‘bun’ and salad

Other things to consider

Take it slow…

Some people feel isolated after surgery because they can’t eat what they used to or how they used to and their family hasn’t adjusted. You’re supposed to take 20-30 minutes to eat a meal, which can seem like an eternity to family without a sleeve. But… 20-30 minutes is what we should all be focusing on so it’s a great habit to start to instil in your kids and other loved ones too!

Managing the dynamic around the dinner table will rely on communication and getting your team on board:

• Educate your family and friends
• Invite them to be on the journey with you and share your experiences
• Make it fun! See who can eat the slowest or use the Bariatric timer app as a family.

Planning is key

Involving the whole family in the meal planning will be a sure way to get their buy-in at the dinner table! Kids should be eating similar meals as adults, and having one meal to prepare and shop for is more economical, efficient and less stressful. A simple meal planning process can be something to look forward to, and an opportunity to come together for support, role modelling and learning. Some things to think about when meal planning for post-surgery:

• What are the Family faves?
• Do these meals fit the healthy plate model?
• Is there space to try new recipes? (set challenges to find a new recipe each month)
• How often will the meal plan be reviewed? 
• What new flavours, textures and ingredients can be introduced?

For instance, if you are concerned there are too many carbs in the meal you could prepare zucchini noodles for yourself (and the family too) or add a big side salad so you get the balance right.

Also think about what spices and healthy fats you will use in your meal. Spices provide a boost of flavour and including healthy fats, such as extra virgin olive oil, helps your body absorb fat soluble vitamins, plus it helps you feel more satisfied with your meal.

Finally, in general, 1 regular serve is approximately 2-3 bariatric serves, so if you’re adjusting recipes, you’ll be able to calculate the number of serves you’ll make.

To start you off, here are a few great family-friendly options. I’d love to hear yours too! 

• Tacos 
• Casseroles, stews and soups
• Salads
• Roast dinner (lean meat and roast veg)
• Bolognese with lean mince and zucchini noodles
• Shepherd’s pie with vegetables
• Buddha bowls

Take home message:

Getting the family involved in meal planning and preparation will get them onboard and supportive of your new diet and be more likely to eat and enjoy the meals with you!