Snacks after sleeve gastrectomy: When, how much and what you should choose.

To snack or not to snack? That is the question! Or is it? Some say you should never snack after sleeve gastrectomy otherwise you’ll regain weight. I beg to differ and here’s why… (and my more important question).

PS – If you’d prefer a video version of this blog you can watch the following, otherwise keep scrolling 🙂
[youtube https://www.youtube.com/watch?v=L44J_N0hShw?list=PLdnWEVrGtjoYcvP3ViLv2QepXOT9ngghO&w=854&h=480]

Snacking is more about timing, and appetite, and managing your eating habits. So first things first, when should you snack?

There are no hard and fast rules about whether you should eat 6 small meals a day or just three, and nothing between. You’ve got to find your own groove. Many people settle into a routine that mimics the former, and some the latter – it’s what suits you. The reasons I tell people to have a snack:

• If you’re hungry and your next meal is a few hours away.
• If you know that you’ll be starving by the time your next meal rolls around (this is when you’re more likely to eat too much and/or too fast at your next meal and make yourself feel uncomfortable)

When shouldn’t you snack?

Simples… when you’re not hungry!  So how do you tell? Before you eat, ask the most important question you’ll ask all day: “Am I actually hungry?” Pause for a minute and do a little scan: does your stomach feel empty? Is it grumbling? Has it been at least three hours since you last ate (hint: if not, it’s probably not physical hunger…)? Listen for stomach hunger, not head hunger. Check you’re not wanting to eat because you’re thirsty, bored, tired, stressed, have reflux or are feeling down.

If you’re not sure if you’re hungry or not, perhaps wait 10 minutes or so and check again. Sometimes the urge to eat will have passed or you’ll realise you are actually hungry! If you’re really not sure, the “Am I hungry?” Virtual Coach app is a great one to help you decide.

Second things second… You’ve decided you want to eat, what should you choose?

Choosing a good snack:

1. Go for something from the five food groups: fruit, vegies, meat/chicken/fish/legumes, dairy or whole grains. These foods will give you the nutrients you need to stay well-nourished: protein, fibre, vitamins and minerals.
2. Make sure your snack has a source of protein, for example, eggs, fish, meat, chicken, beans or lentils, nuts or dairy.
3. Go for unprocessed if you can. You’re much less likely to take on extra calories, saturated fat, sugar and salt that are often hiding in processed foods.
4. Be prepared – always keep something with you in case you get stuck and there aren’t any great choices. Great options that don’t need refrigeration are nuts and dried fruit, a little protein ball (like Bounce Balls for example), a tin of tuna or beans, or a piece of fruit.
5. Check your portions. A snack should usually be about half the size of a meal, so for those with a sleeve, we’re looking at around 1/2 cup. Don’t let your eyes be too big for your new stomach!

Finally, how should you eat your snack?

Rather than eating it on the run and then overeating or feeling guilty later on, serve your snack and sit down while you eat it. Take your time – ideally 10-15 minutes, and pay attention. If you pay attention you’ll feel more satisfied and less like going back for more shortly after.

How you eat is really important for keeping you feeling satisfied but reducing the chances you’ll make yourself feel uncomfortable. For more info, check out this post on eating habits after a sleeve.

10 good quality snack ideas:

All of these snack ideas below will give you protein and some other nutrients like vitamins, minerals or fibre. They’re all also around about the correct portion size for those with a sleeve.

• 1-2 tbsp hummous or Chobani yoghurt dip with vegie sticks or wholegrain crackers
• 1/2 cup fruit salad and yoghurt
• A small tub of yoghurt
• 1/4 cup dried fruit and nut mix
• A piece of ham or chicken and a few cherry tomatoes
• 1/2 cup whole grain cereal with a few berries
• 2 crispbreads (like Vita Weats or Ryvitas) with some cheese, 1/2 tin tuna or some ricotta and avocado
• 2 crispbreads (like Vita Weats or Ryvitas) with a tbsp natural nut butter
• Vegie sticks or 1/2 an apple with a tbsp of natural nut butter
• 1/2 cup of a fruit smoothie

Need more ideas? You can download my 20 quick and easy snack ideas below! There