Key Takeaways
- Planning ahead is the key to a stress-free meal out after bariatric surgery. A little preparation helps you feel confident and in control.
- When you look at a menu, focus on protein-rich options like grilled fish, turkey, or chicken. Ask for sauces on the side and swap fries for steamed vegetables.
- Don’t be afraid to ask for a smaller portion or a to-go box when you order. This helps you honor your new eating habits.
- The team at Atlanta Bariatrics is here to support you every step of the way. If you have questions about your post-surgery diet or are ready to start your weight loss journey, schedule an appointment with us today.
The Importance of Planning Ahead
The secret to a successful and enjoyable meal out is planning. Just a few minutes of preparation before you go can make all the difference, helping you feel relaxed and in control. When you know what to expect, you can make mindful decisions instead of feeling rushed or pressured in the moment.
Planning ahead means you won't be caught off guard by a menu full of fried foods or large portions. It allows you to shift your focus from worrying about what to eat to enjoying the company of the people you’re with. This small step empowers you to honor your commitment to your health while still participating fully in your social life.
6 Tips for Navigating Restaurant Menus
With these six simple tips, you can confidently navigate almost any menu and find a meal that is both delicious and aligned with your bariatric journey.
1. Look at the Menu Online
Most restaurants post their menus online. Take a few minutes before you go to look it over. This gives you plenty of time to find bariatric-friendly options without feeling rushed at the table. Look for sections with grilled, baked, or broiled items. Identify a few good choices in advance so you have a plan when you arrive.
2. Prioritize Protein
Protein is the most important part of your meal. Scan the menu for lean protein sources first. Good options include:
- Grilled chicken or fish
- Shrimp or other seafood
- Lean cuts of steak, like sirloin or filet mignon
- Tofu or beans
Build your meal around your protein choice. This helps you feel full and satisfied and gives your body the nutrients it needs.
3. Ask for Smart Substitutions
It can feel awkward to make special requests, but it’s a normal part of dining out for many people. Most restaurants are happy to accommodate reasonable requests. You could ask to substitute a side of french fries for steamed vegetables, a side salad, or a baked potato. Instead of a creamy, high-fat sauce, ask for it on the side or see if there is a lighter alternative like a vinaigrette or a simple lemon wedge.
4. Watch Out for Hidden Calories
Words on a menu can tell you a lot about how a dish is prepared. Be mindful of descriptive words that often signal high-fat or high-sugar content, such as:
- Fried, crispy, or breaded
- Creamy, cheesy, or rich
- Glazed, smothered, or battered
Instead, look for words like grilled, baked, steamed, broiled, or roasted. These cooking methods typically use less fat and result in a lighter, more bariatric-friendly meal.
5. Control Your Portions
Restaurant portion sizes are almost always much larger than what you will be able to eat. You can manage this in a few different ways:
- Order from the appetizer menu: An appetizer-sized portion of grilled shrimp or a chicken skewer can be a perfect main course.
- Ask for a to-go box immediately: When your meal arrives, immediately place half of it into a take-home container. This removes the temptation to eat more than you should.
- Share a meal: If you’re dining with a supportive friend or family member, consider sharing an entree to help keep portions smaller and prevent having a ton of leftovers.
6. Eat Slowly and Listen to Your Body
This is perhaps the most important tip of all. Eat slowly, putting your fork down between bites. Savor the flavor and texture of your food. Pay close attention to your body’s signals of fullness. As soon as you start to feel satisfied, stop eating. It’s a skill that takes practice, but it is essential for preventing discomfort and overeating.
Your Partner in Health and Wellness
Dining out after bariatric surgery is a skill, and like any new skill, it gets easier with practice. Plus, it's about so much more than just the food; it’s about connection, conversation, and making memories. By planning ahead and using these tips, you can handle the food aspect with confidence, freeing you up to focus on the people you are with.
The team at Atlanta Bariatrics is here to support you! We can offer more personalized tips and help you build the confidence you need to navigate any social situation. If you’d like to talk more about living your healthiest life after surgery, schedule an appointment with us today.
Frequently Asked Questions
Is it okay to eat bread or rolls served before the meal?
It’s generally best to skip the bread basket. Bread can fill you up quickly with empty calories, leaving little room for the nutrient-dense protein you need. Politely ask your server to remove the bread basket if it feels too tempting.
What about salad dressings?
Many restaurant dressings are very high in fat, sugar, and calories. Your best bet is to ask for a light vinaigrette or oil and vinegar on the side. This allows you to control how much you use. A squeeze of fresh lemon is also a great, calorie-free way to dress a salad.
What are some good restaurant choices for bariatric patients?
Restaurants that focus on fresh ingredients are often great choices. Look for places with lots of grilled or baked options, such as seafood restaurants, steakhouses, or places with a focus on Mediterranean cuisine. Japanese restaurants can also be a good option if you stick to sashimi or grilled items and avoid tempura and heavy sauces.
