Healthy snacking tips for before and after weight loss surgery

Snack only when you are hungry.  Don’t rely so much on the clock or emotions to eat.  Bored? Go for a walk.  Frustrated? Tried kickboxing. Stressed?  Turn your energy into something productive like gardening or calling a friend.

Watch your portions.  If you feel full after a snack you probably ate too much and just made a snack into a meal.

Snacks should be 100-200 productive calories.  Calories are not all equal!!! Never have a carbohydrate by itself.  It should be paired with a protein or a healthy fat.

Don’t be caught off guard, planning is the key to long-term success!

After weight loss surgery, if you cannot finish your meal, go back to it as your snack. Don’t start having snack foods if you haven’t finished your meal.

The right snacks:

• 1 tbsp peanut butter on slices of a small apple
• 1 oz low fat cheese and ½ cup grapes
• Greek yogurt
• Low fat yogurt
• Edamame 1 cup in the shell
• Vegetables with ¼ cup hummus
• 1 slice deli turkey, 1 slice low fat cheese rolled up
• 4 ounces cottage cheese and ½ cup blueberries
• 1 hard boiled egg
• 4-5 mulitgrain crackers and 1 ounce low fat cheese
• ½ whole grain pita with ¼ cup hummus
• baked kale chips