Eating Out Tips For After Bariatric Surgery

You can enjoy quality time with family and friends and attend get-togethers at most of your favorite restaurants after bariatric surgery. While we do suggest trying to limit how often you eat out, it’s equally important to enjoy your life with friends and family! 

When you have your nutrition goals and health in mind, it may require a bit of creativity with your order.

Here are a few tips to help you enjoy your dining out experience without all the guilt and worry about sabotaging your goals.

• Read the online nutrition menu ahead of time. Not all restaurants have this available, especially smaller, family owned places. However, all chain restaurants have them available. Simply google the restaurant you are looking for followed by “nutrition menu” (Example: Applebee’s Nutrition Menu). 
• Plan ahead! Decide what you will order before you go. It helps to have a plan to avoid being influenced by what other people are ordering.
• Ask to not have the bread or chip basket brought to the table.
• Request salad dressings, condiments, sour cream, gravy, or sauces to be placed on the side. Now, you can control the amount you use.
• When ordering, ask for vegetables or fruit as a side to your meal instead of the starchy carbohydrate options. Remember, avoid items like potatoes, french fries, hash browns, rice, pilaf, quinoa, couscous, macaroni, and bread until you are ready to maintain your weight. Then, only in very small amounts. 
• An easy, low carb option available at most restaurants is to request a lettuce wrapped hamburger or lettuce wrapped sandwich. This is a change that isn’t typically offered on the menu, but the kitchen can easily accommodate.
• Ask to have half the entree placed in a to-go container before your meal is brought out. Remember portions are MUCH larger at restaurants that what the average person even needs. Try to have about 3 ounces of protein paired with 2 ounces of a fruit or vegetable at your meal.
• Avoid foods that are fried, battered, creamy, glazed, or items with tempura. These foods are typically higher in fat, sugar, carbohydrates and calories.
• Look for menu items labeled as grilled, baked, sauteed, roasted and steamed. These cooking methods typically use less sugar and carbohydrates from sauces.
• Eat your protein first! Look for lean protein options like eggs, chicken, turkey, and tofu or seafood options including shrimp, salmon, tilapia, tuna, mahi mahi, crab, or scallops.
• Remember to eat slowly by taking small bites, chew each bite to applesauce consistency, and enjoy the conversation you're having with the people you are with. 

Do your best not to compare what you’re ordering to the other people at your table. Your stomach is about 80% smaller, so your food choices and eating habits will look different. 

Life after surgery doesn’t have to limit your social experiences. But it’s also important to keep in mind that eating out with family and friends isn’t just about the food that is served. It is about the conversations, relationships, and connections you make. 

If you would like more information about bariatric surgery as a potential weight loss option for you, please contact us!