Keep your grains “whole grains.” Use brown or wild rice, whole
grain or multigrain pasta, whole grain bread and crackers, and high fiber
cereals as part of your daily routine. Whole grains contain complex carbohydrates
and fiber, which provide a sense fullness and satisfaction with meals.
Foods high in simple sugar (white sugar, high fructose corn syrup) provide
little nutritional value other than calories, so portions of these items
should be small.
- Emphasize the low starch vegetables, especially the brightly colored ones.
Yellow-orange, red and dark green vegetables like carrots, tomatoes, bell
pepper, broccoli, and greens are high in vitamin content, fiber, and water,
but low in calories. Limit serving size of starchy vegetables, like potatoes
and corn, or select less often.
- Choose dairy items daily. Reduced fat milk, cheese, cottage cheese, and
yogurt are excellent sources of calcium and are important to maintain
bone health. For those with lactose intolerance, Lactaid milk, buttermilk,
and aged cheese products may be better tolerated. Look for dairy items
fortified with vitamin D.
- Get plenty of fluid. As you age, the sensation of thirst decreases. Liquids
in the diet help to prevent dehydration and aid in elimination. Your best
fluid choice is water- a minimum of 48 oz per day is recommended.
- Limit sweets. Consider having fruit for dessert. In its natural state or
poached, baked or simmered, it is a delicious addition to any meal or
a handy between meals snack.
For more information about nutrition or to schedule an appointment with
Lynn Delserone, RD, LDN, Bariatric Outreach Dietitian, please call the
Surgical Weight Management program at 828/326-2905.