As the days grow longer and the sun shines brighter, social calendars begin to fill with a wave of summer gatherings. From backyard barbecues to beach parties to summer festivals, there is so much to do this time of year. For those on a weight loss journey, especially after bariatric surgery, these events may pose unique challenges.
However, with mindful planning and good choices informed by your doctor, you can enjoy the season and stay on track with your weight loss goals. It’s important to plan what you will eat before and during any social event you attend this summer. Here are a few dietary tips to keep in mind.
Eat Before You Go
If you go to a summer gathering hungry, you are more likely to overeat. Be sure to eat a balanced snack or light meal before you head out. Try some of these options to keep you from feeling extra hungry when you visit with your friends or family:- Hard-boiled eggs
- Greek yogurt with berries
- Hummus with veggies
- Protein shake
- Mixed nuts
Practice Mindful Eating
When you get to a social event, take some time and assess your hunger levels. Choose foods that align with your health goals, use smaller plates to control portions, and savor every bite to enhance satiety. Here is a checklist to remind bariatric patients of what to avoid this summer: ❌Whole milk products ❌Fatty BBQ meats ❌Fried foods ❌Pasta ❌Bread ❌Potatoes ❌High-sugar beverages ❌AlcoholGrilled Over Fried
Many summer events, especially backyard gatherings, will have a grill-master. Choose to eat grilled food over fried offerings. Grilled foods are typically lower in fat and calories, especially chicken or fish. Pair your meat choices with a variety of colorful veggies to create a balanced plate.Avoid Sugary Beverages and Alcohol
Many gatherings will have a lot of sugary beverages or alcohol, like sodas, sweet tea, and cocktails that are high in calories. Better options include drinks like sparkling water, herbal teas, or light versions of alcoholic drinks; however, bariatric patients should avoid alcohol entirely.Bring a Healthy Dish
Potlucks and picnics seem to be full of everything on the “do not eat” list, but you can always bring your own healthy offerings to food-related get-togethers. Here are some healthy options that everyone will enjoy:- Quinoa salad with mixed vegetables
- Veggie tray with hummus
- Fruit platter
- Watermelon – everyone loves watermelon during the hot summer months!
