Food Guide - Sleeve Gastrectomy - SmartShape · Avoid snack foods such as potato chips, tortilla...
Transcript of Food Guide - Sleeve Gastrectomy - SmartShape · Avoid snack foods such as potato chips, tortilla...
Food Guide 2
FoodGuide
Nutrition.................................................................................4
EffectiveStrategiestoHealthyEating.....................................................9
I. ReadingFoodLabels9II. VisualizingYourPortion10III. PlanningYourMeals10IV. WeighingYourself11
LifestyleDiary:RulesandHints...........................................................12
Pre‐OperativeGuidelines.................................................................14
Pre‐OpRegimeSideEffects................................................................19
Post‐OperativeGuidelines................................................................20
I. Stage|ClearFluids22II. Stage|FullFluids23III. Stage|PureeFoods25IV. Stage|SoftFoods28V. Stage|SolidFoods30
Appendix1|Pre‐OpRegimenRecipes.....................................................31
Appendix2|Post‐OpRegimenRecipes....................................................40
Food Guide 3
SmartShape™FoodGuide
TheSleeveGastrectomyProgramisyourfirststeptoestablishingahealthierlifestyle.Itismeanttolengthenyoursatiety time,decreaseyourappetite, andhelpyoumanage thevolumeof foodyoueat. Thesechangesshouldhelpyoumake lifestylechanges thatwillultimatelyallowyou to loseweightandsustainweightlossleadingtoimprovedhealthandwell‐being.
In order to achieve your desired outcomes, you need to be a very active participant, includingcommitment to an altered relationship with food and eating, as well as modifications to yourbehaviorandactivitylevels.
The SmartShape™ Food Guide is meant to assist you, through this journey, by detailing basicinformation thatwill help you succeed. The guide covers instructions to follow before and afteryourprocedure,aswellasgeneralhealthyeatingrecommendationssuchashowtoreadnutritionlabels,trackyourlifestyle,adjusttheamountandtypesoffoodyoueat,howyoueatthemandmuchmore!
Please do not hesitate to contact the SmartShape team, our nurses, or dietitian if you have anyquestionsorconcerns. Wearecommittedtohelpingyouachieveyourweightlossgoalsinasafeandnutritionallysoundmanner.BestWishes,
TheSmartShape™WeightLossCentre
Food Guide 4
Nutrition
We want you to become familiar with basic nutritional information as you start your journeytowardsadaptingneweatinghabitsandmakingwisehealthyfoodchoices.
Nutrientsarerequiredbyourbodyeveryday.Thereare6maingroupsofnutrients:
1. PROTEIN–Proteinisanimportantpartofthestructureofallbodycells.Itisusedtobuildskin,hair andmuscle in your body. Your body needs a certain amount of protein each day to stayhealthy.Youwill see proteinsmentioned several times throughout the Food Guide becausewe reallywanttostresstheimportanceofthisnutrientineachandeverymealandsnack.Youshouldaimforatleast60‐80gramsofproteineachday.
MeasuringHints
1oz.ofmeatis=toaboutthreetofourtablespoonsofchopped/groundmeat.1oz.ofgratedorcottagecheese,tunaoreggsaladis=tofourtablespoons.
3oz.portionsizeofpoultryormeatis=thesizeofadeckofcards.
HowManyGramsofProteininSolidFoods
1oz.ofmeat=7gramsofprotein1eggwhite=7gramsofprotein¼cupeggsubstitute=7gramsofprotein
¼cupnon‐fatcottagecheese=7gramsofprotein¼tunafishinwater=7gramsofprotein1oz.low‐fatorfatfreecheese=7gramsofprotein6oz.low‐fatlightyogurt=8gramsofprotein
HighProteinIdeas
ChickenorTurkey
Pureedchicken/turkey‐trymixingitwithstrainedlow‐fatcreamsoupBaked,grilledorpoachedchicken/turkeybreasts
ThinslicedorshaveddelislicesMeatballsormeatloafwithgroundchicken/turkey
Chicken/turkeysalad
Food Guide 5
Fish
Baked,broiled,poachedorgrilledfishShrimp,imitationorrealcrab
FreshorcannedsalmoninwaterCannedtunainwaterandothercannedfish
Sushi
BeeforVeal(ExtraLean)Meatballs,meatloafandpottedbeefinleangroundbeef/veal
PorkShaveddelihamordeviledham
EggsorEggSubstituteScrambledeggsoromelet
HomemadeeggnogmadewithskimmilkDietcustardEggsalad
QuicheorfrittataDeviledeggs
Low‐FatDairyProducts
Milk(skimor1%)Yogurt(plainorlowfat)
Low‐fatcheesesincludingcottageorricotta
LegumesHummus
SmoothpeanutbutterDriedbeansorlentilsinsoups,stewsorchiliVegetarianorfat‐freerefriedbeansandtofu
AdditionalIdeasforAddingProteintoFoods
Consideraddingthefollowingitemstolowfatmilk,yogurt,cottagecheese,hotcereal,de‐caffeinatedcoffee/tea,lowfatcreamsoups,mashedpotatoes,casseroles,applesauceoreggs.
Non‐Fat/SkimMilkPowder1/3cuppowder=8gramsofprotein
EggWhitePowder
2tbsp=6gramsofprotein
NestleBeneprotein1scoop=6gramsofprotein
Food Guide 6
2. CARBOHYDRATES–Carbohydratesareessentialformentalandphysicalfunctioning.Theyarefoundinfoodsthatcontainstarch,sugarsandfibersuchasfruit,milkandalternativesandgrainproducts.Starchandsugarbreakdownintoglucose(thesugarinyourblood).Glucoseiswhatyourbodyuses for energy.Toomuch carbohydrate canmake it challenging tomanagehealthandweight,especiallyforthoselivingwithdiabetesorglucoseintolerance.Foods high in sugar and starch should be avoided due to their typically high caloric content.Consuminghighcaloriefoodscanresultinalossofcontroloverbloodsugar,slowerweightlossandevenweightgain.Youshouldavoidsoftfoodsastheydonotcontributetosatiety.Soft,highcalorie foods includecookies, cake, chocolate, icecream,doughnuts,brownies,pastries, frozenyogurt, sweetened cereals, fruit canned in syrup and regular jams, jellies & preserves. Highcalorieliquidsincludemilkshakes,fruitjuice,softdrinksandalcoholicbeverages.
3. FAT–Fatisusedtocushionbodyorgansandprotectnervecells.However,mostpeopleeatmuchmorefat, thanwhat isactuallyneeded.Ifyouarenotgettingenoughcarbohydrates, fatcanbechanged into glucose for your body to use for energy. Conversely, if you consume too manycarbohydrates,yourbodycanconverttheexcessintofat.
Avoideatingclosetothebone(i.e.ribs,thighs)orfatpadsaroundthebone Avoidfriedfoods‐removeallvisiblefatandskinfrommeatsandpoultry Avoid“fastfood”astheseareusuallyhighinfat Chooselowfatorfatfreeproducts Avoidhighfatdairyproductssuchaswholemilk,fullfatcream,cheeseorcreamsauce Avoidhighfatpastries,donutsanddesserts Avoidhighfatmeatssuchasbacon,sausageandhotdogs Limit added fats such as butter, margarine, lard, mayonnaise or spreads and saladdressing.Trythefatfreeorlowfatalternatives
Avoidsnackfoodssuchaspotatochips,tortillachips,cheesecurls
Youneedasmallamountof“healthyfats”daily(forexample,vegetableoilssuchasolive,canolaorsoybean;nutsornutbutteroravocado).However,evenhealthyfatsarehighincalories,sotheyneedtobelimitedtonomorethan2–3tbspperday.Somepre‐packagedorpreparedfoodscanbeveryhighinfat.Thesefoodswillbemuchhigherincalorieswhencomparedtolow‐fatfoodsinthesamefoodgroup.Unlessyoureadthelabels,youmaynotknowwhichfoodsarehighinfat.Werecommendyouchooseproductswithlessthan3gramsof fatper serving.You should control the amountof fat you are eating so that you cancontrolyourtotalcalories.Thefollowingchartlistseachcategorywithlow‐fat,medium‐fatandhigh‐fatfoods.*Proteins, carbohydrates and fat all contain calories. Calories can be described as ameasurementofenergy.Ifyoueatmorecalories(energy)thanyouuseinaday,yourbodywillstoretheextracaloriesas fat. Itdoesnotmatterwheretheextracaloriescome from,yourbodywillalwaysstoreextracaloriesasfat.
Food Guide 7
Low‐Fat Medium‐Fat High‐Fat
Food Group Choose these most often Choose these 1 ‐2 times a week
Choose these no more than 1 time per week
Breads, Cereals, Starchy Vegetables, &
Grains
Whole grain loaf bread, pasta, rice, potato, oatmeal, grits, cream of wheat, low‐fat boxed cereal, corn, peas, kidney beans, pinto beans, black beans, pretzels, bagels
Biscuits, cornbread, muffins, low‐fat crackers
Yeast rolls, dinner rolls, croissants, high‐fat crackers, potato chips
Milk & Yogurt Skim milk, fat‐free yogurt 2 % milk Whole milk, regular yogurt
Proteins Chicken, turkey, lean cuts of beef, lean cuts of pork, low‐fat hot dogs, turkey bacon, turkey sausage, low‐fat cheese, tuna fish packed in water, baked fish, egg whites, egg substitute, shellfish, fat‐free cottage cheese, wild game
Regular ground beef, mozzarella cheese, ricotta cheese, feta cheese, ribs, whole eggs
Sausage, salami, bologna, regular hot dogs, American cheese, cheddar cheese, Swiss cheese, bacon
4. VITAMINS– Vitamins do not provide calories for your body, but they are very important!Vitamins play a vital role in every chemical process that happens in your body. Even thoughvitaminscannotbechangedintoenergy,theyareusedbyyourbodytochangeothernutrientsintoenergy.ThevitaminsareA,Thiamin(B1),Riboflavin(B2),Niacin(B3),B6,B12,C,D,E,K,Folate,PanthothenicAcidandBiotin.
5. MINERALS–Likevitamins,mineralsdonotprovideenergy foryourbody,but theydoplayanimportantpart in your body’s chemical processes.Themaindifference betweenminerals andvitaminsisthatmineralsaresmallerandlesscomplexthanvitamins.Someofthemineralsthatyour body needs are Calcium, Phosphorous, Potassium, Sulfur, Sodium, Chloride, Magnesium,Iron,Zinc,Copper,Manganese,IodineandSelenium.
6. WATER/FLUIDS–Mostpeopleneedatleasteightcups(64oz.)offluideachday.Ifyoudonotgetenough, you will likely become dehydrated and can feel weak and tired or even hungry.Werecommendsippingonwateralldaybetweenmeals.Considerhaving1/3cupwaterevery15minutes.Suckingonicewillalsohelpcontributetofluidintake.
Fluidintakeisalsoimportanttomanagingdigestivehealthincludingdiarrheaandconstipation.Adequate water is essential to help rid the body of waste, maintain propermuscle tone andelasticityofyourskin.Most fluids should be calorie free such as water, Crystal Light, decaffeinated coffee/tea,unsweetened or artificially sweetened tea or broth. Please avoid all sugar sweetenedandcarbonatedbeveragesasitisasourceofhighcalorieswithlotsofgas.Werecommendthatyourestrictalcoholicbeveragesasmuchaspossiblesincetheydonothavenutritionalvalue,can
Food Guide 8
affectyourphysicalandmentalfunction,andcancauseweightgain,ulcers,gastritisand/orliverdamage. We also recommend limiting your caffeine intake to no more than 320mg/day(approximately three, 250mL cups/day) to avoid dehydrating effects and avoid interactionsbetweencaffeineandyourcalciumlevels.
Type of Nutrient Type of Foods Benefits
Calcium Milk, cheese & yogurt Builds healthy bones and teeth
Carbohydrate Breads and pastas Vegetables and fruits Honey Sugar Milk
Provides calories or energy ready for your muscles and your brain to use
Cholesterol Dairy products Egg yolks Meat
Helps to make hormones and cell membranes Bile salts are used to digest foods
Fat Butter, margarine, oils Baked goods Milk, cheese, ice cream, yogurt Processed meat Beef, pork, lamb, veal, chicken Nuts
Provides calories or energy Carries & stores vitamins A,D, E, K Insulates the body against the cold Cushions the skin, bones and internal organs
Fiber Whole‐grain breads, cereals and pastas
Vegetables, legumes and fruits
Aids in bowel regularity Reduces risk of colon cancer Lowers blood cholesterol
Iron Red meat Whole grain breads and cereals Raisins
Produces red blood cells that carry oxygen throughout the body
Protein Milk, cheese, yogurt Eggs Meat, poultry, fish Nuts, peanut butter Baked beans
Builds and repairs body tissues Minimizes hair loss
Trans Fat Hydrogenated fats Oils found in deep fried products and baked goods
None
Saturated Fat Butter, cheese, whole milk Sour cream Ice cream Lard, shortening Red meat
None
Sodium Sodium or salt occurs naturally in many foods but is also added to processed foods such as bacon, soups & potato chips
Balances body fluids Helps transmit electrical signals through nerves
Sugars Milk Fruits Vegetables Sweetened soft drinks Candies
Provides calories or energy ready for your muscles and brain to use
Vitamin A Carrots Squash Dark green leafy vegetables
Maintains healthy skin Provides good night vision
Vitamin C Citrus fruits Strawberries
Builds and maintains connective tissues Fights infections
Food Guide 9
EffectiveStrategiesforHealthyEating
Gettingtoyouroptimalhealthandweightlossgoalswillrequireeffortanddedicationonyourpart.Itisimportantthatyoufollowthedietaryguidelinesandoptimizehowmuchphysicalactivityyouget,toenhanceyourlongtermsuccess.Wehavedevelopedsomeideasforyoutoembraceduringyourjourneytoacquirenewhealthynutritionalhabits.I. READINGFOODLABELS
Knowinghowtouseinformationonfoodpackagingcanhelpyoumakebetterfoodchoicesandthusachieveahealthyregimen.Manufacturersprovideinformationinthreeways:nutritionalclaims, ingredientlistsandthenutritionfactstable.Allofthesetermsarebasedonstandardservingsizes.Noticethekeywordsfollowthesamepatternforeachnutrient: Freehastheleastamount VerylowandLowhavealittlemore ReducedorLessalwaysmeanthefoodhas25%lessofthatnutrientthanthe
referenceversionofthefood
Ingredients are listed in order from the most to the least. The earlier you see an unhealthyingredientlisted,thelesshealthythefoodproductisforyou.
%Daily Value: This figure indicates how this one serving fits into a 2,000-calorie diet. You should eat no more than 100% of each nutrient each day and no less than 100% for each vitamin and mineral every day. Quick guide: 5% or less is Low and 20% or more is high.
Fat: Pay attention to saturated and trans fats. Apart from the nutritional facts, search the ingredient list for words like “hydrogenated” or “partially hydrogenated” to determine if this product has trans.
The HIGHER the better (applies to everything in this section)
The HIGHER the better
The LOWER the better
The LOWER the better
The LOWER the better
Food Guide 10
FatFatscanbesaturated,unsaturated(i.e.monosaturatedandpolysaturated)andtransfats.Saturatedfats and trans fats are bad for your heart and should be avoided.We recommend looking in theingredients section for phrases such as ‘hydrogenated’ or ‘partially hydrogenated’ fat, oil orshortening, to learn if they are present in the food you are buying. Hydrogenated or partiallyhydrogenatedfoodslikelycontainatleastsometransfatandshouldbeavoidedwheneverpossible.SugarTo find out whether a sweetener has been added to a food (beyond sugars that are naturallypresent), look for terms such as sugar (sucrose), fructose, maltose, lactose, honey, syrup, cornsyrup,high fructosecornsyrup,molassesand fruit juiceconcentrate.High fructosecornsyrup isparticularlyharmfulbecauseitisstoreddirectlyasfatintheliverandisharmfultotheliver.II. VISUALIZINGYOURPORTION
Measureandweighyourfoodathomeasthiswillhelpimproveyourabilityto‘eyeball’portionsizes.
Learntovisualizeyourportions(seeboxbelow). Reviewyourchoicesandfoodrecordwiththedietitian.
Visualize Your Portions
Food Item Portion size Visual Object
Meat, Poultry, Fish (tuna / salmon) 3 Ounces Deck of Cards
Flesh White Fish (flounder / sole) 3 Ounces Checkbook
Olive Oil or Salad Dressing 1 Tablespoon Water Bottle Cap
Peanut Butter 2 Tablespoons 1 Shot Glass
Butter / Margarine 1 Teaspoon Postage stamp
Berries / Melon 1 Cup 1 Baseball
Pasta, cooked 1/2 Cup Computer mouse
Popcorn 3 Cups 3 Baseballs
Pretzels 1 Ounce / 1/4 Cup 1 Tennis Ball
Bread 1 Ounce CD Case
Hard Cheese 1 Ounce 4 Dice
III. PLANNINGYOURMEALS
It is recommended that you choose foods that are high in protein and fiber. Since youwilllikely be eating smaller amounts of foods, you need tomake sure you are getting the bestnutrition.Inaddition,proteinandfiberhelpkeepyousatisfiedforlonger.Protein– toget therightamountofprotein,youshould includeagoodsourceofproteinateachmealandsnack.Youshouldaimforatleastof60‐80gramsofproteineachdayasthiswillhelpfightoffhungerandmaintainnutritionstatus,musclemass,andallowyourbodytoburn fatwhenyou loseweight.Onceyoubegin to eat solid foods, it is recommendednot todrinkhighcalorieproteinshakesunlessitissuggestedbytheclinicstaff.Low‐fat–Youshouldhavenomorethanthreeservingsoffatduringyourmealseachday.Oneservingusually equals one tablespoon. If youuse a low‐fat versionof these foods, a serving
Food Guide 11
equalsonetablespoon.Ifyouuseafat‐freeversion,youdonothavetocountthatasaservingoffat.Thefoodsincludedinthisgrouparemargarine,mayonnaise,saladdressing,canolaoil,oliveoil,peanutbutter,creamcheese,sourcream,shorteningandbutter.Liquids–Limittheamountofcalorie‐containingbeveragesbecausetheydonotcontributetothefeelingofsatietyandmaypreventidealweightloss.Thegoalistochoosesatisfyingfoodstopreventyoufromovereatingatmealtime,aswellastominimizesnackingthroughouttheday.Thiswillnotonlyhelpyoutoloseweightbutalsohelpmaintainweightlossandhealth.HealthierDiningOutHabits–Research has shown that people tend to underestimate thequalityandamountoffoodconsumedwheneatingout.Weunderstandthisisanobstaclethatpatientsfaceeveryday.Therefore,werecommendpracticingportioncontrolathomesoyoucanbecomecomfortabledeterminingservingsizewheneatingout.Ifyoueatout,wesuggestyouavoidrestaurantsthatservedeepfriedfoodswithrichsauces.Itismuchhealthiertofindasaladbar,sandwichshoporasit‐downrestaurantwhereyoucancustomizeyourorder.Wesuggestyouordermealswithproteinandfibrecompliments.Anothergreattipistolookattheonlinemenuoftherestaurantinadvancetodetermineanyspecial requestsbeforeyouget to therestaurant.This iswill ableyou tomakewise choiceswithout feeling pressured. We recommend ordering baked, grilled or steamed foods asopposedtofriedfoods.Trytochoosethesmallestsizeregardlessofthepricedifferenceortrysharingyourmealwithafriend,ortakinghomehalfthemealforconsumptionthenextday.
IV. WEIGHINGYOURSELF
We recommend that you weight yourself once a week. Do not let the numbers on a scaledetermineyourmoodforthedayorweek.Remembertheyarejustguidelinesofhowyouaredoing,butnothowwedefinesuccess.Non‐scalevictoriesareveryimportantandgenerallyamoresatisfyingwaytomeasureprogress.Youneedtolearntoidentifythefeelingofsatietyandrespectthefeelingofnotovereating.Itisimportanttobepatientalongyourjourney.Losingweightisasteadyprocessthatmaybemoregradualthanyouwish.However,youwillbe losing weight and keeping it off in a very healthy way. Be patient with yourself andremember to also acknowledge and celebrate non‐scale victories including quality of lifeimprovements.
Food Guide 12
LifestyleDiary|Rules&Hints
Fromtime to time,youmaydecideorbeasked tocompletea lifestylediary. The informationyourecordinyourlifestylediarywillhelpyoudesignaneatingpatterntomeetyouruniqueneeds,bringforthpatterns,andassistyouinreachingyourpersonalself‐managementgoals.Studieshaveshownthatkeepingtrackofyourintakesandbehaviorforafewdayscanhelpyoumakesignificant,positivechangesinyourdietregime.
Writedowneverythingyoueatanddrinkfor3days.Trytochoose2daysduringtheweekand1dayontheweekendasourintakepatternstendtochange.Donottrytochangeyoureatinghabitsduringthe3daysof recordkeeping. Keep inmind thatnotalldays shouldbecompletely “typical”aswewanttoensureweanalyzeandreflectonevenourpoorestmanagementdays.
HelpfulHints1.WHEN:Indicatethetimeofdaytodeterminegapsoftimebetweenallintakes,beveragesincluded.2.HOWMUCH:Indicatetheamountoftheparticularfooditemyouate.Estimatethesize(2”x1”x1”),thevolume(1/2cup),theweight(2oz.)and/orthenumberofitemsofthattypeoffood(i.e.6pretzels).3.WHATKIND:WritedownthetypeoffoodANDfluidyouate/drank.Beasspecificasyoucan.Howwasthefoodcooked?Wasitgrilled,fried,steamed,orbaked?Wasitfresh,frozenorcanned?Ifyoueatbread, is itwhite,wheat,wholewheat, rye, honeywheatormultigrain? If youdrinkmilk, it iswhole,2%,1%,skim, soy,or ricemilk?Remember towritedown“extras” suchas sauces,gravies,saladdressing,mayonnaise,butter,sourcream,sugarandketchup.
4.ACTIVITY:List anyactivitiesyouweredoingwhileyouwereeating. Be sure to includewhere,suchasthecafeteriaatwork,yourdesk,aspecificroominthehouse,etc.Ifyouateatarestaurant,fast‐foodchainoryourcaryoushouldrecordthelocationaswell.Alsodetailwhoyouwerewith.Ifyouatebyyourself,write“alone”.Ifyouwerewithfriendsorfamilymembers,listthem.5.HUNGERandSATIETYSCALE:1=nothungry2=somewhathungry3=moderatelyhungry4=veryhungry5=starving
7.COMMENTS:Writedownyourmood,thoughts,andfeelingswhileyouwereeating‐forexample,sad, happy, bored, stressed and depressed. This is a very good and important way to track your“negative”emotionsandtriggers.Tips1.WRITEDOWNEVERYTHING:KeepyourdiarywithyoualldayandwritedowneverythingyoueatANDdrink.Apieceofcandy,ahandfulofpretzels,acanofsodapoporasmalldonutmaynotseemlikemuchatthetime,butoveraweekthesecaloriesaddup!
Food Guide 13
2.DOITNOW:Recordyoureatinganddrinkingasyougo.Donotdependonyourmemoryattheendoftheday.3.REQUESTFEEDBACKFROMYOURCARETEAM:Besuretoreachouttoyourcareteamifyouarefacingchallengesorareinterestedinfeedback;therefore,bringyourcompletedlifestylediarieswithyou/email/faxforyournextappointment.Exhibit1–DailyLifestyleRecordINTAKE TIME AMOUNT FOOD / BEVERAGE
DESCRIPTION ACTIVITY DURING
INTAKE HUNGER SCALE
SATIETY SCALE
COMMENTS
Breakfast
AM Snack
Lunch
PM Snack
Dinner
Evening Snack
Exhibit2–DailyLifestyleRecordforIndividualsLivingwithDiabetesINTAKE TIME AMOUNT FOOD / BEVERAGE
DESCRIPTION ACTIVITY DURING
INTAKE HUNGER SCALE
SATIETY SCALE
COMMENTS
Blood sugar before BREAKFAST:
Breakfast
Blood sugar (2hrsAFTER BREAKFAST):
Blood sugar before AM SNACK:
AM Snack
Blood sugar (2hrs AFTER AM SNACK):
Blood sugar before LUNCH:
Lunch
Blood sugar (2hrs AFTER LUNCH):
Blood sugar before PM SNACK:
PM Snack
Blood sugar (2hrs AFTER PM SNACK):
Blood sugar before DINNER:
Dinner
Blood sugar (2hrs AFTER DINNER):
Blood sugar before EVENING SNACK:
Evening Snack
Blood sugar (2hrs AFTER EVENING SNACK):
***Bloodsugargoals(subjecttochange):BEFOREMeals:4‐7mmol/LAFTERMeals:5‐10mmol/LExhibit3‐Endofdaychecklist.Checkofftheoptionsthatdescribeyourintakefortheday
Imaintainedabufferofatleast45secondsbetweenmyfoodandbeverageswallows Idrankeight,250ml,cupsoffluid Mealvolumeswerenomorethan1cup/1sideplate Ihadproteinateverymeal Ihadhighfibervegetables Iateatleastonefruit Ihadatleastonemilk&alternative
Itookmytimewheneating Ididnoteatcloserthantwohours Ididnotgetmyfood'caught'whileeating Ididnoteatfurtherthan4hours
Food Guide 14
Pre‐OperativeGuidelines
Inordertoprepareyouforyourprocedure,yoursurgeonwillprescribeSmartShape™Shakepriortosurgery. The amount of time youwill be on SmartShape™ Shakewill depend on your surgeon’sassessmentatthetimeofyourconsultation.Thepurposeofthepre‐opregimenistoreducethefatcontentandsizeoftheliverthroughtheprocessofketosis,notsimplyto loseweight.Byreducingthesizeoftheliver,itmakesthesurgerymoreefficientandsaferwithsignificantlyreducedrisksofcomplications.
1.SmartShape™Shakeisaspeciallydesigned,bariatric‐specificlowcarbohydrate,lowcalorie,highproteinmealreplacement.Theformulawascreatedtosupplyindividualswithdistinctandessentialdailyrequirementsofmacroandmicro‐nutrientstopreparethebodyforsurgery.Individualsshouldaimtoconsumeallthreeshakesdaily.
HelpfulTips
Werecommenddrinkingatleast64oz.(8cups)offluideachday Avoidsugar,milkorcreaminyourdecaffeinatedcoffeeortea.YoumayusecaloriefreesugarsubstitutessuchasSweet&Low,EqualorSplenda/Sucralose Eliminatesugarsweetenedcarbonatedbeveragesandlimittheconsumptionofsugar‐free,
carbonatedbeverages Eliminatealcoholintakeandavoidexcessivecaffeineintakeinanefforttoavoidpost‐op
withdrawalsymptomssuchasheadaches Begintoplanascheduleforyourmealtimesandfluidconsumptionthatreflectyourownpersonalschedule
TweaktheTexture&AddFlavortoYourProteinDrink
Sugarfreeflavorextractorspicescanbeadded(i.e.vanillaoralmondextract,cinnamonornutmeg) Sugar‐freecocoapowdercanbeaddedtoprovideachocolateflavor MakeaFrappuccinobyaddinginstantdecaffeinatedcoffeewithlotsoficetoyourproteinshakes Sugar‐freeCrystalLightpowder Ifyourdrinkistoosweetorthick,tryaddingmorewater Makea‘hotchocolate’bywarmingyourchocolateshakeupinthemicrowave/stovetop Makepopsicles,icechipsorafrozenslushytreatbyfreezingyourproteindrink Fortips,checkoutAppendix1for“ScrumptiousSmartShapeShakeRecipes”
3 daily servings
SmartShape™Shakes
250 calories specific low
glycemic index vegetables
Supplements regime
PRE‐OP MEAL PLAN
Food Guide 15
2.LowGlycemic IndexVegetables. In addition to three servings of shakes per day, you shouldincludeamaximumof250calories of specific, lowglycemic indexvegetablesperday.Thereareparticular portions specified for each glycemic vegetable that is ‘authorized’ for consumption, sopleaserefertothefollowingpagesforacompletedetailedlist.HelpfulTips
Avoidmeat,poultry,seafood,dairyproducts,grainproducts,fruits,broths,juicesincludingvegetablejuiceblends,salt,oilsandbutter Checkoutofthe“Pre‐OpRegimenRecipes”(Appendix1)inforrecipesandideasonhowtoflavoryourvegetables
3.SupplementRegime.Toensureyourbodyreceivescompletenutritioninthedaysleadinguptoyourprocedureandduringyourpost‐opstage,itishighlyrecommendedthatyouinitiatespecificsupplementseverydayfortherestofyourlife.Youshouldconsultwithyourdoctororpharmacistbeforestartinganysupplementtoensureitissafetodoso.
RECOMMENDED LIFELONG SUPPLEMENTS
VITAMIN / MINERAL
FORM
RECOMMENDED DOSE PRE‐OP
POST‐OP (DAYS 2‐20)
POST‐OP(DAYS 21 & BEYOND)
Prenatal multivitamin & mineral supplement Note: for males & females
Solid Chewable / Liquid
Note: Chewable / liquid prenatal is not
widely manufactured; if
unable to find, take a regular chewable /
liquid adult multivitamin in the
meantime
Solid Follow instructions on bottle
Vitamin B12 Solid Sublingual(under the tongue)
Solid 500 mcg per day to compliment food/fluid
contributions
Calcium Citrate Solid Chewable / Liquid Solid 500‐600 mg per day to compliment food/liquid
contributions
Vitamin D3 (also known as cholecalciferol)
Solid Chewable / Liquid Solid 1000 IU per day to compliment food/fluid
contributions
Gummysupplementsshouldbeavoided.Thequalityof gummysupplements is far less thanotherchewable/liquid forms, therefore it is suggested that individuals avoid gummy supplementsthroughouttheirweightlossjourney.4. Special Considerations. If you are an individual living with diabetes, please take specialprecautions when you start your pre‐operative regimen. You should check your blood sugar atleastfourtimesperdayandadjustyourmedicationsaccordingly.Duetothereducedcarbohydratecontent,werecommendthatyoureduceyourdiabetes/bloodsugarmedicationsbyapproximately½asastartingpointandnotifyyourphysicianwhomonitorsyou.
Food Guide 16
I.WHATISLOWBLOODGLUCOSE?
Whentheamountofbloodglucose(sugarinyourblood)hasdroppedbelow4mmol/L.Itisalsocalledhypoglycemia.Thisparticularbloodsugarlevelmayalsohaveyoufeeling:
Shaky,light‐headed,nauseous Nervous,irritable,anxious Confused,unabletoconcentrate Hungry Yourheartrateisfaster Sweaty,headachy Weak,drowsy Anumbnessortinglinginyourtongueorlips
Lowbloodglucosecanhappenquickly,soitisimportanttotakecareofitrightaway.Ifyourbloodglucosedropsverylowyoumay:
Becomeconfusedanddisoriented Loseconsciousness Haveaseizure
II.HOWDOITREATLOWBLOODGLUCOSE?
Ifyoucheckyourbloodsugarsandyouaretrulybelow4mmol/L,youmusteatordrinkafast‐actingcarbohydrate(selectonlyONE):
15gofglucoseintheformofglucosetablets(preferredchoice,forexample4DEX‐4tablets) 15mL(3teaspoons)or3packetsoftablesugardissolvedinwater 175mL(3/4cup)ofjuiceorregularsoftdrink 6LifeSavers®(1=2.5gofcarbohydrate) 15mL(1tablespoon)ofhoney
Note:Mostindividualsprefertoinvestintheglucosetabsastheyareconvenient,notatriskofearly expiry, require no planning, and typically contribute the least amount of calories tocorrectalowbloodsugarversusanalternativetreatmentoption.Wait10to15minutesandthencheckyourbloodglucoseagain.Ifyourbloodsugaris:
Stilllessthan4mmol/L,treatagain Greaterthanorequalto4mmol/L,consumeanutritiousintake(i.e.SmartShapeShakeTM)within60minutes
If youareencountering repeat lowbloodsugarepisodes, youshould followupdirectlywithyourhealthcarepractitionerwhomanagesyourdiabetesmedicationsasthereisanimmediateneedtoadjust the prescription. Also, be cautious and safe; do not operate heavy machinery afterexperiencinghighorlowbloodsugars.Also consider that corrections for blood sugars lows involves the addition of calories andcarbohydrates to your daily intake which will need to be compensated for through reducedvegetableconsumptiononthatday.
Food Guide 17
ServingandCaloriesofRaworSteamed/BoiledVegetables(Maximum250caloriesperday)
Please note thatmanipulating foods (i.e. cooking) alters their glycemic index and glycemic load values perserving;therefore,itisessentialthatyoutakeintoconsiderationhowmanyservingsyouplantoconsumeandwhethertheitemisinitsraworcookedform.Refrainfromcookingthingsintoasauce,pureeorsoupunlessyouaccountforthelargernumberofservingsthistypeofpreparationprocesswouldrequire.
VEGETABLE
SERVING SIZE CALORIES (KCAL) VOLUME WEIGHT (g)
CHOOSE MOST OFTEN (very low glycemic)
Alfalfa sprouts, raw 250mL 35 8
Artichoke, canned 1 heart 27 14
Arugula, raw 250mL 21 5
Asparagus, boiled 6 spears 90 20
Beet greens, boiled 125mL 76 21
Beet greens, raw 250mL 40 9
Bok choy, cooked 250mL 180 20
Bok choy, raw 250mL 74 10
Cabbage, boiled 250mL 115 14
Cabbage, raw 250mL 74 18
Celery, raw 1 stalk 40 6
Chili pepper, red/green 1 pepper 45 18
Chive, raw 100mL 20 6
Collards, raw 250mL 38 11
Cucumber, raw / peeled 250mL 126 15
Dandelion greens, boiled 125mL 55 18
Endive, raw 250mL 53 9
Garlic, raw 1 clove 3 4
Green onion, raw 1 medium 15 5
Lettuce, iceberg 250mL 76 11
Lettuce, romaine 250mL 59 10
Lettuce, spring mix 250mL 71 13
Mushrooms (white), raw 125mL (3 medium) 51 11
Okra, boiled 4 pods 44 8
Okra, raw 4 pods 48 16
Radish, raw 250mL 123 20
Rhubarb, raw 1 stalk 51 11
Snap beans (yellow / green), raw 10 beans 55 17
Spinach, boiled 125mL 95 22
Spinach, raw 250mL 32 7
Swiss chard, boiled 125mL 92 18
Swiss chard, raw 250mL 38 7
Turnip, boiled 125mL 82 18
Watercress, raw 250mL 36 4
Zucchini, raw 250mL 119 20
Food Guide 18
VEGETABLE
SERVING SIZE
CALORIES (KCAL) VOLUME WEIGHT (g)
CHOOSE LESS OFTEN (moderate glycemic)
Broccoli, raw 250mL 93 32
Brussels sprouts, boiled 4 sprouts 84 30
Brussels sprouts, raw 4 sprouts 76 33
Cauliflower, boiled 250mL 13 30
Cauliflower, raw 250mL 106 26
Celery, boiled 250mL 158 29
Collards, boiled 125mL 100 26
Cucumber, raw with skin 250mL 126 20
Dandelion greens, raw 250mL 58 26
Eggplant, raw 250mL 87 21
Kale, boiled 125mL 69 19
Kale, raw 250mL 71 35
Mushrooms (portobello), grilled 250mL 128 37
Mushrooms (white), cooked slices 250mL 114 30
Pepper (green), raw 250mL 157 31
Radish, boiled 250mL 155 26
Snap peas (yellow / green), boiled 125mL 66 23
Tomato, boiled 1 medium 123 21
Tomato, raw 1 medium 123 22
Turnip, raw ½ medium 61 17
Zucchini, boiled 250mL 190 29
VEGETABLE
SERVING SIZE
CALORIES (KCAL) VOLUME WEIGHT (g)
CHOOSE ONLY ONE ITEM FROM THIS LIST IN THE SERVING SIZES DETAILED BELOW OR LESS, AT A MAXIMUM INTAKE OF ONCE A DAY (high glycemic)
Eggplant, boiled 125mL 53 19
Kohlrabi, raw 125mL 72 20
Onion, raw 60mL 42 17
Pepper (green), boiled 125mL 72 20
Pepper (red / yellow), boiled 125mL 72 20
Pepper (red / yellow), raw 125nL 79 25
REMOVE VERY HIGH GLYCEMIC ITEMS COMPLETELY DURING PRE‐OPERATIVE REGIME
Onion, boiled Vegetable Juice Blends Soy Squash
Kohlrabi, boiled Peas Potato /Sweet Potato/Yam
Pickles
Fruit Carrot Beet Legumes
Beans Shitake and Brown Mushrooms raw & cooked Parsnip
Food Guide 19
Pre‐OpRegimeSideEffects
HUNGER
Ensuretoconsume:
All3mealreplacementsdaily;aimtohavethematregularmealtimes.Ifthisdoesn’twork,considermakingthe3mealreplacementsinto6minishakestakenevenlythroughouttheday
Upto250caloriesofthespecificvegetables Allsupplementsdaily Adequatefluidforhydration(2.5–3litersperday)
Donotconsume/nibbleonitemsoutsidetheregime,itmakeshunger(andotherpre‐opsymptoms)worseandmaysendyoubacktopre‐opday1.
Bepatient.Symptomssubsidewithin3–5daysofstartingregime.
Considernotpreparingfoodforothersand/oreatinginthecompanyofothers,ifyouthinkitwillbechallengingforyoutocontinueyourpre‐opregime.
HEADACHE
Ensuretoconsume:
All3mealreplacementsdaily;aimtohavethematregularmealtimes Upto250caloriesofthespecificvegetables Allsupplementsdaily Adequatefluidforhydration(2.5–3litersperday)
Bepatient!Symptomssubsidewithin3–5daysofstartingregime.
ConsidertakingregularTylenolforsymptomrelief.
Note:reducingyourcaffeineintakecancauseheadaches,whichisbesttackledinpre‐opthanpost‐op.
DIARRHEA
Giveyourbodytimetoadapttothisdrasticchangeindiet Optforavarietyofvegetablesastheyofferfiber,whichcanimprovestoolconsistency Increasefluidintaketomakeupforlossesandensureyoustaywellhydrated ConsidertheadditionofafibersupplementsuchasInulin(ie.Benefibre)orPsyllium(ie.
Metamucil).Ifyoucanfindit,weprefersugar‐freefibersupplements
NAUSEA
Donottakesupplementsormedicationsonanemptystomach Tryconsumingliquidshakewithsolidvegetables Remainuprightduringandafterintakes Considertakingnon‐drowsyGravoltohelpalleviatesymptoms
Food Guide 20
Post‐OperativeGuidelines
As you recover from your procedure, we recommend a gradual process where you will beintroduced to foods of increasing texture and density. These foodswill be introduced in definedstagesthatwillminimizetheriskofblockageandvomiting.Itisveryimportantthatyoufollowtheseguidelinesinordertogiveyourstomachtimetohealandachievemaximumbenefit.Inordertoachieveyourdesiredoutcomeandweightloss,youneedtobeanactiveparticipantinyourcare.Youshould intentionallychooseasmallerportionof food thanyouareused to.Carefulconsiderationshouldbegiventothequalityoffoodyoueattohelpyoufeelfull.Theoverall strategy is to feela senseof satietywith thesmallerportionof food.With theGastricSleeve,thegoalistoseehowlittleyoucaneatandfeelsatisfied,NOTtoseehowmuchyoucaneatbeforefeelingfull.“20:20”RuleIt isvery importantthatyoufocusonchewingyourfoodwellandeatingslowly.Eachbiteof foodshouldbechewedatleast20timesandeachmealshouldlastat least20minutes.Werecommendthat you eat protein‐based foods first to encourage the feeling of satiety, followed by vegetables.Savegrainproductsorstarchyfoodsfortheendofyourmeal.“45Seconds”RulePatientsshouldwaitaminimumof45secondsbetweenaswallowofsolidfoodandsipofaliquidbeverage. High calorie liquids such as ice cream,milkshakes, chocolate, fruit juices andalcoholwillprovideyouwithplentyofcalories,butwillnotcontributetosatiety.It is important tominimize the amount of air you ingest. Avoid using a straw, consumingcarbonatedbeverages,and/orgulping.VomitingByadheringtothisprogressiveplanweareconfidentthattheriskofvomitingcanbeminimized.
Food Guide 21
HelpfulItemsFormealpreparation Formedications
‐ Minifoodprocessor/foodchopper ‐pillcrusher‐ HandBlenderorthe“MagicBullet” ‐largepillcase(1weekworth)‐ Measuringspoonsandcups ‐ Smallkitchenscale
Otheritems‐ Babyspoon,cocktailfork(helpsyoutotakesmallbites)‐ Smalldecorativeplates(helpscontrolportionsandincreasestheeyeappealofthemeal)‐ Insulateddishorwarmingplate(helpskeepfoodwarmwhileyouslowlyenjoyyourmeal)‐ Sippingcup(forthosethathavedifficultybreakingthehabitofgulpingliquids)‐ Extraicecubetrays‐ Smallfreezerbags‐ Smallplasticcontainers
‐ TheFoodSaver™tovacuumpackfoods
AnticipatedProgressionScheduleIt is importantnot toadvancetheprogressionof foodfromonestagetothenexttooquickly.Itissafer to go slow in the advancement of your textures. Notice that we have providedrecommendations on the minimum & maximum amount of time to spend in each stage. Somepatients may take longer than others to progress from one stage to the next. If you have anyconcernsaboutbeingabletotoleratethenextstage,consulttheclinicstaff.
POST‐OP PROGRESSION TIMELINE
MINIMUM LENGTH OF TIME ASK YOURSELF:
“HAVE I BEEN TOLERATING?” DIETARY CONSISTENCY
Day 0
(Day of Surgery) ‐ Water ONLY
Day 1
(1st Day After Surgery) ‐ Clear Fluids ONLY
Days 2 – 7 YES: proceed to the “Puree Foods” stage
NO: extend up to Day 14 Full Fluids including SmartShape Shake
Days 8 – 14 YES: proceed to the “Soft Foods” stage
NO: extend up to Day 20 Puree Foods
Days 15 – 20 YES: proceed to the “Solid Foods” stage
NO: extend up to Day 28 Soft Foods
Days 21 & Beyond ‐ Solid Foods
Food Guide 22
DAYOFSURGERY
Forthefirst24hoursaftersurgery,pleasedrinkwateronly.
DAY1‐CLEARFLUIDS
START DATE: Day 1 – first day after surgery END DATE: Day 1
ClearFluids Low‐calorie,low‐acidfruitjuices,suchasapple,grapeorcranberry Decaffeinatedcoffeeortea Fat‐freeclearbrothorsoup Low‐calorieJell‐O(avoidpre‐made) Sugar‐freepopsicle
GOALS
• 1.5L ‐ 2L of fluid per day
• Sip fluids slowly & frequently throughout the day; aim for 30mL every 15 minutes
• This volume is meant to be a guide. You will learn quickly what feels comfortable & be able to gradually increase to 60 ‐ 80 mL per swallow during the first week after surgery.
GUIDELINES
• It is important that you drink adequate fluids after your procedure. Dehydration is a concern that can be prevented
• Continue frequently testing blood sugars
Food Guide 23
STAGE|FULLFLUIDS(INCLUDINGSMARTSHAPESHAKES)
START DATE: Day 2 ‐ after discharge, at home END DATE: Day 7 ‐ the full day
t FULL FL
LIST OF ACCEPTABLE FOODS DURING THIS STAGE
Food Group Examples
Vegetables and Fruit
Applesauce (unsweetened)
Vegetable juice (no chunks, low sodium)
Low acid fruit juices such as apple, grape, cranberry (low calorie,
diluted with water)
Milk & Milk Alternatives Milk/ fortified soy beverage (skim or 1%)
Classic yogurt (no chunks, low/non‐fat, thinned with milk or water)
Greek yogurt (non‐fat, thinned with milk or water)
Kefir yogurt (thinned with milk or water)
Yogurt drink (low fat)
SmartShape™ Shake
Pudding (no chunks, made with low fat milk, thinned)
Grain Products Cream of Rice, Cream of Wheat, Oat Bran hot cereal (thinned)
Fats and Oils Limit all (including butter, margarine, oil)
GOALS
• 1.5L ‐ 2L of fluid per day
• Sip fluids slowly & frequently throughout the day; aim for 60 ‐ 80 mL every 15 minutes
• Full fluid meals should not exceed 1/2 cup (125mL)
• Aim for at least 60 ‐ 80 grams of protein per day
GUIDELINES
• It is important that you drink adequate fluids after your procedure. Dehydration is a concern that can be prevented
• Look for opportunities to choose intakes that contain protein
• Consider using the SmartShape Shake as the fluid you choose to consume on 15 minute intervas
• Restart supplements (chewable / liquid); do not take on an empty stomach
• Regular testing of blood sugar
MEDICATIONS
•Re‐start solid prescription medication, small to medium size only (ie. TicTac or M&M size) on POST‐OP DAY 3
•Re‐start solid prescription medication, large size (ie. jujube size) on POST OP DAY 7
Food Guide 24
Miscellaneous Sugar‐free popsicles
Fat‐free, low sodium clear broth
Strained low fat cream soup
Beverages
Water or water with calorie‐free flavouring i.e. Crystal Light
Decaffeinated tea/coffee
Non‐carbonated, low calorie beverages
SAMPLE MENU
Meal Day 1 Day 2
BREAKFAST
8am
½ cup cream of wheat made “thin” with
skim milk**
½ ‐cup protein shake
MID‐MORNING
10am
½ cup protein shake ½‐cup unsweetened applesauce**
LUNCH
12pm
½‐cup cream of potato soup – strained** ½‐cup cream of mushroom soup –
strained**
MID‐AFTERNOON
2pm
½‐cup Greek style non‐fat yogurt ½‐cup vanilla yogurt drink
DINNER
6pm
½‐cup low‐fat cream of spinach soup –
strained**
½‐cup low‐fat cream of tomato soup –
strained**
EVENING
8pm
½‐cup high protein pudding** ½ ‐cup protein shake
** OPPORTUNITY TO ADD PROTEIN POWDER (SEE PROTEIN SECTION OF THIS GUIDE)
DehydrationAssistanceTool
When you are drinking enough fluids, your body is in balance and yoururinewill be a pale straw yellow color. When you do not drink enoughfluids,yourkidneystrytosaveasmuchwaterastheycanandcauseyoururinetobedarkerincolor(moreconcentrated).
Dark yellow‐brown urine is a sign that you are dehydrated and that youshoulddrinkmorefluidstopreventdehydration. Yourfluidintakegoal istomakeyoururine,nodarkerthanthecolor#3,onthechart.Thedarkercolors(4‐8)aresignsofdehydrationandmaycauseyoutobecomeill.
Note:Certainvitaminsandmedicationscanchangeyoururinecolor.Ifyouareconcernedabouthydrationlevels,contactyourphysicianforfollow‐up.
REFERENCE:http://www.hdgh.org/uploads/BariatricAssessmentandTreatmentCentre/dehydration%20urine%20colour%20chart.pdf
Food Guide 25
STAGE|PUREEFOODS
START DATE: Day 8 END DATE: Day 14 ‐ the full day
Youmaybeabletoeatthesamefoodstherestofyourfamily iseatingbyusingablenderorfoodprocessortopureeit.Everythingyoueatatthisstagemustbepureedorblended(nochunks).Ifyoueat foods that have not been pureed, it may cause an obstruction which can lead to seriouscomplications.Initially,youmaynotbeabletoeatalloftheitemsrecommendedinthemealsbelow.Listentoyourbody.Startwith1oz(2 tbsp)portionsandgradually includemorepureed foodateachmeal.Youshouldstopeatingifyoufeeldiscomfortorpressurewheneating.HowtoPureeYourFoodsStep1‐CutfoodintosmallpiecesaboutthesizeofyourthumbnailStep2‐Useicecubetraysasameasureof2ouncesoffoodStep3‐PlacefoodintheblenderStep4‐Addenoughliquid(fatfreechickenbrothorfatfreegravy)tocoverthebladesStep5‐BlenduntilsmoothlikeapplesauceorbabyfoodStep6‐Strainoutthelumps,seedsorpiecesoffoodStep7‐Usespicesandherbstoflavorfood HelpfulHints Removeseeds,skinsandfatbeforeputtingfoodintoblender Otherliquidoptionsincludewater,skimmilk,strainedlow‐fatsoup Ifyouhaveleftoverpureedfoods,tryfreezinginsingleservingportionsinicecubetraysandputthefrozencubesintoplasticfreezerbags
GOALS
• 2L ‐ 2.5L of fluid per day
• Sip fluids slowly & frequently throughout the day; aim to consume fluids every 15 minutes
• Puree meals should not exceed 1 cup (250mL)
• Aim for at least 60 ‐ 80 grams of protein per day
GUIDELINES
• Progress to this stage when full fluids are going down without intolerance
• Consider baby food for ease and convenience
• Continue taking supplements (chewable / liquid) & frequently testing blood sugars
Food Guide 26
Veryleananddrymeatspureebetterbyaddingasmallamountof‘healthy’fat(margarine,oil,lightmayonnaise,gravy,etc.),orsmallamountsoflemonjuiceorlightmayonnaise Trypureedpeas,cannedbeansorsweetpotatoes Starchespureebetterwhenhot Riceandpotatoestendtopureeintoagummypasteandarenotrecommended Pastaornoodlesarenotrecommendedastheyarenotwell‐tolerated Freshvegetablesaremuchbetterthancanned Ifusingcannedfruit,drainfirstthenaddafewdropsoflemonjuicetohelppreventthemfromdiscoloring Addmeltedmargarineorasmallamountofliquidtohelpreachthesmoothapplesauceconsistency
LIST OF ACCEPTABLE FOODS DURING THIS STAGE
Food Group Food Choices
Meat & Meat Alternatives
Chopped soft poached eggs or scrambled eggs
Blend moist meat, poultry and seafood, Silken tofu
High‐protein shakes
Avoid: peanut or other nut butters
Vegetables & Fruits
Cooked soft or “overcooked” then blended
Unsweetened applesauce
Any fruit pureed without the skin (if from jar or can – don’t choose fruits in syrup)
Low sodium vegetable juice
Avoid: raw foods, corn, root vegetables such as white potatoes
Milk & Milk Alternatives
Low‐fat or non‐fat cottage cheese or ricotta cheese
Sugar‐free custards and puddings
Non‐fat, unsweetened/sugar‐free yogurt or frozen yogurt
Avoid: Chocolate milk, sweetened condensed milk, 2% or whole milk
Grain Products
Hot cereal – unsweetened oatmeal or cream of wheat (make with skim milk)
Avoid: pasta, bread, rice
Fats & Oils Limit all (including butter, margarine, oil)
Miscellaneous Foods
Blended soups (no chunks of vegetables/meat) – cream soups should be low‐fat
Egg drop or miso soup
Sugar‐free popsicles
Beverages
Water OR water with Crystal Light
De‐caffeinated coffee or tea
Non‐carbonated, low‐calorie beverages
High protein shakes
Avoid: sweetened fruit drinks, vegetable juices, sweetened iced tea, carbonated
beverages/soda, caffeinated beverages and alcoholNOTE:Allfoodandbeverageslistedinthefullfluiddietarystagearestillconsideredacceptableinthepureestage.AGE
Food Guide 27
3 DAY SAMPLE MENU
BREAKFAST 8am
½‐cup cooked cereal made with ½‐
cup skim milk
½‐cup unsweetened applesauce
½‐cup non‐fat cottage cheese
1 poached, chopped up egg
¼‐cup unsweetened applesauce
MID‐MORNING SNACK
½ ‐cup protein shake ½‐cup protein shake
½‐cup pureed fruit
½‐cup non‐fat Greek yogurt
LUNCH 12pm
½‐cup low fat yogurt
½‐cup pureed fruit
½‐cup blended vegetable soup ½‐
cup egg salad pureed
½‐cup blended lentil soup
½‐cup tuna salad pureed
MID‐AFTERNOON SNACK
½‐cup sugar free pudding make with
skim milk
1 sugar free popsicle
½‐cup low fat cottage cheese
1 sugar free popsicle
½‐cup low‐fat ricotta cheese with
cinnamon with ½‐cup protein shake
DINNER 6pm
½‐cup blended chicken or bean soup
½ ‐cup pureed fruit
2 oz soft fish pureed
½ cup pureed peas
½‐cup chicken soufflé pureed
½‐cup mashed sweet potato
Food Guide 28
STAGE|SOFTFOODS
START DATE: Day 15 END DATE: Day 20 ‐ the full day
Thesoftfoodstageoftenreferstoitemsthatareeasilycutor“broken”underthepressureofone’sfork;therefore,iteliminatesfoodsthatarehardtochewandswallow,includingrawfruitsandvegetables,chewybreads,andtoughmeats.
Thesoftfoodstagepreparesyouforsolidfoods.Initially,youmaynotbeabletoeatalloftheitemsrecommended in themealsbelow.Gradually increaseyourportionsas thedaysgoby. Ingeneral,youshouldbelimitedto1cup(1sideplate)offoodpermeal.Remembertochewyourfoodverywellandeatslowly.Foodchoicesshouldbelowinfat,caloriesandcarbohydrates.Eatingproteinatthebeginningofeachmealwillhelpyoufeelsatiated.Thebestsourcesofproteinareleanmeats,poultry,seafood,fish,eggs,dairyproducts,beansandlentils.Stopafter thedescribedportionandbegin tocheck fora feelingofsatiety(alsoreferredtoas theabsent feeling of hunger). If you feel full, pressure or any sense of discomfort you have probablyeatentoomuch.Thesearesignsthatyouareeatingtooquicklyoryourstomachisfull–slowdownyourpaceofeatingorstopeatingtherestofyourmealtoavoidvomiting.
GOALS
• 2.5L ‐ 3L of fluid per day
• Sip fluids slowly & frequently throughout the day; aim to consume fluids every 15 minutes
• Soft food meals should not exceed 1 cup (250mL)
• Implement "20/20" and "45 seconds" rules
• Aim for at least 60 ‐ 80 grams of protein per day
GUIDELINES
• Progress to this stage when puree fluids are going down without intolerance
• Continue taking supplements (chewable / liquid) & frequently testing blood sugars
Food Guide 29
SAMPLE MENU
Meal Day 1 Day 2
BREAKFAST
8am
½‐cup cooked cereal made with ½‐cup skim
milk
¼‐cup unsweetened applesauce
1 egg
2 tbsp diced ham
1 tbsp low fat shredded cheese
1 small mashed ripe banana
MID‐MORNING
10am
2 tbsp hummus
¼ small whole grain tortilla
½‐cup low fat pudding
¼‐cup blueberries
LUNCH
12pm
½‐cup tuna salad with low‐fat mayo
¼‐cup low‐fat yogurt
¼‐cup drained canned pear
½‐cup mixed bean salad
¼‐cup cottage cheese
1‐drained canned peach half
MID‐AFTERNOON
2pm
½ cup skim milk
½ cup canned fruit
½‐cup low‐calorie hot chocolate made
with skim milk
DINNER
6pm
3‐oz steamed chicken
¼‐cup boiled broccoli
¼‐cup well cooked green beans
3‐oz steamed salmon
¼‐cup boiled cauliflower
¼‐cup mashed sweet potato
Food Guide 30
STAGE|SOLIDFOODS
SmartShape™ offers detailed educational sessions via webinar to expand on the recommendednutrition regime from this point forward. To review upcoming webinars and register, visit theEventsCalendaronourwebsite.Itisveryimportantthatyouchewyourfoodverywellandeatveryslowly.Initially,youmaynotbeable to eat all of the items suggested in themeals below.Gradually increase yourportions as thedaysgoby.Generally,youshouldbelimitedto1cup/1sideplateoffoodpermeal.AdditionalInstructions Introducesolidfoodsoneatatime. Limituseofbutter,margarine,mayonnaise,oil,gravy,cream,jam,jelly,honeyandtablesugar. Bake,boil,barbecueorbroilfood. Remembertotakeyoursupplements. Staywellhydrated.SuggestionsFirstTry… ThenTry…Casseroles–nohardvegetablesorcrunchytoppings Tendermoistmeats,slicedthinlyHomemadesoupsorwell‐cookedstews AnyotherfoodnotyettriedGroundmeatMincedchicken/turkeyCrackers
Note:Raw fruitandvegetablesandslicedmeatsshouldbetriedonlyafteryouaretoleratingawidevariety of foods. Keep your intake of root vegetables to aminimum as they tend to be higher instarchesandsugars.Someindividualsmayfindthefollowingfoodsdifficulttotolerate: Whitebreadorun‐toastedbread,pastaorrice Redmeatsuchasbeeforpork Drymeat,poultryorfish Skinofpoultryorfish Membrane,core,seedsorskinsoffruitsandvegetables Fibrousvegetables(corn,celery,asparagus,pineapple) Driedfruits,nuts,popcornorcoconut Friedfoodsorfoodshighinfat Chiliorotherhighlyseasonedfoods Reheatedormicrowaveablefoods
Eat threebalancedmealsperdayandavoid snackingorgrazingbetweenmeals,unlessmealsaregreater than 4 hours apart. If you are hungry betweenmeals, choose low‐calorie, nutrient‐densefoods.Yourdailyfoodintakegoalsare:
GOAL#1:6‐12ozofprotein‐richfoods GOAL#2:3‐4servingsofvegetables GOAL#3:1‐2servingsoffruit GOAL#4:2servingsofdairyproducts
Food Guide 31
APPENDIX1|Pre‐OpRegimenRecipes
Thepre‐opregimenisachallengingone!However,byvaryingthewayyouflavorandcookthelowglycemicvegetablesoutlinedintheFoodGuide,aswellasyourshakes,youcandeceiveyourmindandbodyintothinkingthatyouarehavinganassortmentofexquisiteindulgences!Althoughtherearepre‐determinedservingsizesoutlinedforeachrecipe,recallthatinasingleday,youarenottoexceedthe250caloriemaximumforyourtotalvegetableintake.Yourservingsizewilllookverydifferentthanwhattherecipedescribesasatypicalserving.Thegreatthingaboutmakingextraisthatleftoverscanbeusedinthefutureformealsandsnacks,whichsignificantlycutsdownontimespentplanningandpreparingfood.Theserecipesarequickandeasy,modifiedtomakeyoufeelsatiatedandwillsurelytantalizeyourtastebuds.Recipes within this resource have been developed, trialed and taste‐tested by your very ownSmartShape™careteam!
Food Guide 32
Chocolate & Orange Shake Cinnamon Apple Shake
INGREDIENTS 10 – 12 oz water Crushed ice
1 Chocolate SmartShape™ Shake 1 – 2 drops orange extract Blend until thick
INGREDIENTS 6 – 8 oz sugar‐free apple Kool Aid®
1 Vanilla SmartShape™ Shake 3 dashes of cinnamon Blend ingredients. Serve chilled
Raspberry Dream
INGREDIENTS 10 – 12 oz water Crushed ice
1 Vanilla SmartShape™ Shake Raspberry Crystal Light Blend until thick
Mint Chocolate
INGREDIENTS
1 Chocolate SmartShape™ Shake ¼ tsp mint extract 1 packet calorie‐free sweetener Blend and enjoy!
Chocolate Pudding SmartShape™ Shake Iced Tea
INGREDIENTS 2 ice cubes, crushed 6 – 8 oz water
1 Chocolate SmartShape™ Shake Blend until thick
INGREDIENTS 6 oz cold sugar‐free iced tea ½ tsp lemon juice
1 Vanilla SmartShape™ Shake Ice cubes to taste Whip in blender until frothy
Spiced SmartShape™ Shake
INGREDIENTS ¾ ‐ 1 ¼ cup cold water Spice, as desired (see chart)
1 SmartShape™ Shake packet, any flavor Pour cold water into shaker or blender. Add spice
and SmartShape™ Shake packet. Shake or blend until dissolved. Serve over ice.
Spice Vanilla Shake Chocolate Shake
Allspice pinch
Cinnamon pinch 1/8 tsp
Cloves pinch pinch
Ginger 1/8 tsp 1/8 tsp
Nutmeg 1/8 tsp 1/8 tsp
Recipe reference: Nestle Healthcare Nutrition Inc.
Scrumptious SmartShape™ Shake Recipes | PRE‐OP
Food Guide 33
Recipe reference: kitchenparade.com
Recipe reference: kitchenparade.com
Lemon Asparagus INGREDIENTS DIRECTIONS 1 pound asparagus Remove the lower half of asparagus spears and discard. 2 ‐4 tbsp lemon juice Place in vertical steamer over boiling water for 5 – 8 minutes. Pepper to taste Transfer to serving dish, toss with lemon juice and pepper. SERVING: 4
Recipe reference: kitchenparade.com
Roasted Cauliflower INGREDIENTS DIRECTIONS
4 cloves garlic, minced Set oven to 425˚F. ¼ tsp pepper Stir together all ingredients in a large bowl until cauliflower is uniformly coated. ½ tsp paprika Transfer to baking sheet in single layer (use a second sheet if needed). 1 head cauliflower, cut in small florets Roast for 30 – 45 minutes, stirring every 5 minutes for last 15 minutes. SERVING: 4
Recipe reference: kitchenparade.com
Curried Zucchini INGREDIENTS DIRECTIONS 1 tbsp garlic, minced Arrange zucchini in a single layer and sauté with water on medium heat. ½ ‐ ¾ tsp curry powder Add garlic and curry. Cover and let simmer for approximately 10 – 15 min. 1 pound zucchini, peeled, sliced in half‐in diagonals Add pepper and cilantro. Pepper to taste Cilantro, chopped SERVING: 2
Caraway Cabbage INGREDIENTS DIRECTIONS 1 small head green cabbage, finely sliced Steam or sauté cabbage in water. Turning occasionally, until limp but not brown. ¼ cup water Add remaining ingredients except parsley. 1 tsp pepper Cover for 30 minutes. 1 – 1 ½ tbsp caraway seeds Squeeze lemon juice on top, garnish with parsley for color and serve warm. 1 tsp onion powder 2 tbsp sucralose (Splenda®) Parsley, chopped fine (optional) ½ lemon (optional) SERVING: 6
Fresh Recipes & Beverages | PRE‐OP
Food Guide 34
Recipe reference: about.com
BBQ Grilled Vegetables in FoilINGREDIENTS DIRECTIONS GARLIC‐GINGER VINAIGRETTE DRESSING Preheat grill. ½ tbsp garlic Whisk vinaigrette ingredients in a large bowl. ½ tbsp fresh ginger (or ½ tsp ground ginger) Wash and drain vegetables then slice. Fresh ground pepper Add vegetables to vinaigrette, tossing to coat. ½ cup vinegar Tear two foil sheets about 11 x 18. Divide vegetables between the sheets; fold to create a pouch and seal tightly. VEGGIES Place on grill rack for 20 – 25 minutes until vegetables are cooked. 2 ribs celery, de‐veined, 1” pieces cut on a diagonal 8 brussel sprouts, cut into half 8 white mushrooms, sliced ½ head cauliflower (cut into florets) ½ head broccoli, discard stem, cut top of broccoli into florets ¼ head red cabbage, cut in small wedges SERVING: 5
Recipe reference: kitchenparade.com
Sublime Vegetable Stock INGREDIENTS DIRECTIONS ½ cup white mushrooms, chopped Oven roast or brown in a non‐stick pan with no additives other than water ½ cup celery (including leaves), chopped and your selection of low GI vegetables for about 5 – 7 min. Stir quickly. ½ cup zucchini, chopped Put vegetables in a pot and cover with water. ½ cup asparagus, chopped Bring water to a boil, then reduce heat and let simmer for 30 – 60 min until ¼ broccoli (including stems)** vegetables are soft. ¼ cauliflower, chopped** Drain liquid through a strainer or cheese cloth. ¼ kale, chopped** Cool liquid in refrigerator overnight. 4 garlic cloves, minced Storage options: 1 tsp thyme 1. Store in refrigerator and use within a few days. 1 tsp parsley 2. Freeze in cup size containers. 1 bay leaf 3. Freeze in Ziploc bags. Pepper and any other additional seasonings to taste 4. Pour stock into ice cube trays. **can dominate flavor TIP This can be used as a base for vegetable soup or as a cooking liquid for other
recipes to add flavor while avoiding the addition of fats.
Staff Recipe
Pickled Mushrooms INGREDIENTS DIRECTIONS 1 pound small fresh white mushrooms Wash mushrooms well. Trim and set aside. 1 garlic clove, minced Combine all remaining ingredients in a large saucepan. Bring to a boil. 1 tsp onion powder Add mushrooms. Boil for 8 – 10 min or until mushrooms are just tender. ½ cup fresh parsley, chopped Chill mushrooms in liquid for at least 2 hours. Drain before serving. 1 bay leaf ½ tsp dried thyme 2 cups white vinegar 3 tbsp lemon juice SERVING: 4 ‐ 6
Food Guide 35
Recipe reference: lpl.arizona.edu
Recipe reference: squidoo.com
Stuffed Mushrooms INGREDIENTS DIRECTIONS 4 large Portobello mushroom caps Wash mushrooms carefully and cut off stems. Dice and set aside. 1 cup white vinegar Stir together white vinegar, garlic powder and onion powder until blended. ½ tsp garlic powder Place mushroom caps into a large re‐sealable plastic bag. ½ tsp onion powder Pour in vinegar mixture, seal bag and turn gently to coat mushrooms evenly. 2 cups fresh spinach, chopped Place in refrigerator for 1 hour.
Pepper and other seasonings to taste Pre‐heat oven to 400˚F. Remove mushrooms for marinade. Shake off excess and discard marinade. Place mushrooms on baking sheet. Bake for about 15 min until liquid runs out and mushrooms are browned and have shrunken to about half their original size. In a frying pan over medium heat, sauté the diced mushroom stems with the spinach and seasoning. Add the liquid from the mushroom pan to your skillet until the spinach is soft/wilted. SERVING: 4
Staff Recipe
Cucumber & Dill SaladINGREDIENTS DIRECTIONS 1 seedless European cucumber or 2 American cucumbers Wash the cucumbers and partially remove the peel in lengthwise 3 tbsp white vinegar strips using a vegetable peeler and leaving a little skin between 1 tbsp sucralose (Splenda®) each strip. Fresh ground black pepper Thinly slice the cucumber widthwise. 1 small red onion, sliced and broken into rings Place the vinegar, sucralose and pepper in a bowl and whisk until 3 tbsp fresh dill, chopped the sucralose is dissolved. Add the cucumber, onion and dill. Toss well. SERVING: 4 TIP
The salad can be served immediately, but it will improve the flavor if you let the ingredients marinate for approximately 5 min.
Kale INGREDIENTS DIRECTIONS 2 bunches kale Rinse kale well and place in a large bowl of cold water. ½ cup water Drain and cut off the tough stems. Cut leaves into ¼ inch strips. ¼ cup vinegar In a wok or large frying pan, heat water and vinegar over moderate to high heat. Add 4 cloves garlic, finely chopped the garlic and cook. Stir every 30 seconds. ½ tsp fresh ground black pepper Add the greens and cook. Stir until they begin to wilt and turn bright green. 1 tbsp lemon juice Stir constantly for approximately 8 minutes. Crushed red pepper to taste (optional) Season with pepper, lemon juice and crushed red pepper. SERVING: 8
Food Guide 36
Recipe reference: allrecipes.comThirst Quencher Ginger Lemonade INGREDIENTS DIRECTIONS 1.5 cups sucralose (Splenda®) In a saucepan, combine sucralose, water & ginger. 2 L water Heat to a boil and stir occasionally. 7 slices ginger root Remove from heat and stir in lemon juice. 1 tsp ground ginger Cool for 15 minutes then refrigerate for approximately 1 hour or until chilled. 2 cups fresh lemon juice Serve over ice and garnish with lemon slices. 2 lemons, sliced TIPS If you pour some of the ginger lemonade into an ice cube tray and freeze it, you can keep your beverages chilled without diluting the flavor! SERVING: 10
Food Guide 37
Dressings | Vegetable Dips | Marinades – PRE OP
Spicy Mustard Mayhem
Eureka Paprika
Citrus Surprise
Mediterranean Madness
INGREDIENTS DIRECTIONS ¼ cup brown mustard seeds Combine all ingredients into a blender/food processor on high speed until liquefied. ¼ cup yellow mustard seeds Do not fret if your device cannot crush the seeds and/or blend the garlic. Pour into 1 cup white vinegar a storage container and refrigerate until thickened slightly. The longer it sits, the more 1 tsp sucralose (Splenda®) flavor comes out! Stir or shake before using. 1 tsp red pepper flakes 1 – 2 cloves garlic TIPS
#1 Remove the red pepper flakes to create a less spicy version. #2 Use a mortar & pestle to crush the mustard seeds to create more of a paste. #3 If you consider yourself a “texture person” and the solid mustard seeds turns you off, try consuming this dressing/dip with solid, crunchy veggies such as broccoli and cauliflower to mask the crunchiness of the mustard seeds.
INGREDIENTS DIRECTIONS ½ cup white vinegar Combine all ingredients into a blender/food processor on high speed until ½ cup lemon juice liquefied. Do not fret if your device cannot blend the garlic. Pour into a storage 1 tsp sucralose (Splenda®) container and refrigerate until cool. The longer it sits, the more flavor comes out! 1 tsp dried onion powder Stir or shake before using. 1 tsp pepper 1 tsp paprika 1 – 2 cloves garlic
INGREDIENTS DIRECTIONS ½ cup white vinegar Combine all ingredients into a blender/food processor on high speed until ½ cup water liquefied. Do not fret if your device cannot blend the garlic. Pour into a storage 1 tbsp lemon juice container and refrigerate until cool. The longer it sits, the more flavor comes out! 1 tsp dried onion powder Stir or shake before using! 1 tsp pepper 1 tsp oregano 1 tsp basil 1 – 2 cloves garlic
INGREDIENTS DIRECTIONS ½ cup white vinegar Combine all ingredients into a blender/food processor on high speed until ½ cup lemon liquefied. Do not fret if your device cannot blend the garlic. Pour into a storage 1 tbsp orange grind container and refrigerate until cool. The longer it sits, the more flavor comes out! 1 tsp sucralose (Splenda®) Stir or shake before using! 1 – 2 cloves garlic
Food Guide 38
Allspice Cinnamon; cassia; dash of nutmeg or mace; dash of cloves
Aniseed Fennel seed or a few drops of anise extract
Cardamom Ginger
Chili Powder Dash bottled hot pepper sauce plus a combination of oregano & cumin
Cinnamon Nutmeg or allspice (use only ¼ of the amount)
Cloves Allspice; cinnamon; nutmeg
Cumin Chili powder
Ginger Allspice; cinnamon; mace; nutmeg
Mace Allspice; cinnamon; ginger; nutmeg
Nutmeg Cinnamon; ginger; mace
Saffron Dash turmeric (for color)
Basil Oregano or thyme
Chervil Tarragon or parsley
Cilantro Parsley
Italian Seasoning Blend of any these: basil, oregano, rosemary and ground red pepper
Marjoram Basil; thyme; savory
Mint Basil; marjoram; rosemary
Oregano Thyme or basil
Parsley Chervil or oregano
Red Pepper Dash bottled hot pepper sauce or black pepper
Rosemary Thyme; tarragon; savory
Sage Poultry seasoning; savory; marjoram; rosemary
Savory Thyme; marjoram; sage
Tarragon Chervil; dash fennel seed; dash aniseed
Thyme Basil; marjoram; oregano; savory
Spice & Herb Substitution Chart
Spice Substitutions
Herb Substitutions
Reference: http://homecooking.about.com/library/weekly/blherbsub.htm
Food Guide 39
Favorite Flavor Combinations
Pesto Gingery Garlic Spicy Garlic
¼ cup basil, chopped 1 clove garlic, chopped Pinch ground black pepper
1 tsp ginger, grated 1 clove garlic, chopped ¼ tsp lime zest (grated lime peel)
1 tsp red pepper flakes 1 tsp ginger, grated 1 clove garlic, chopped
Garlic n Herb Tikka Masala Spiced Curry
Chili & Lime
2 tbsp fresh parsley, thyme, rosemary, chopped 1 clove garlic, chopped
2 tbsp cilantro, chopped 1 tsp lemon juice ½ tsp garam masala ¼ tsp smoked paprika 1 clove garlic, chopped
2 tbsp cilantro, chopped 1 tsp curry powder 1 tsp lime juice ¼ tsp lime peel, grated Pinch ground cayenne
¼ tsp lime zest 1 tbsp lime juice 2 tbsp chili powder
Reference: http://www.becel.ca/en/becel/HeartHealthyRecipes/Condiments‐and‐Spreads/Corn‐on‐the‐cob‐topping‐twisters.aspx
Food Guide 40
APPENDIX2|Post‐OpRegimenRecipes
The full fluid stage is one exciting step closer to getting back to normal consistencies and intakeroutines. However, it still demands attention to texture and nutrient density. Below are a fewsmoothierecipesthatdonotincludetheSmartShapeShaketohelpchangeupthetasteprofileyouare experiencing. These recipes are meant to increase the quality of your overall nutrition withspecialattentiontoproteinlevelsforthepurposeofstavingoffhungerpangsandassistingthebodythroughthehealingprocess.Pleasenote that thevolumeproducedbyeachof the recipes isnotmeant tobe consumed inonesitting,sofeelfreetostoreitinthefridgeandsiponitthroughoutthedayoreventhenextdayatyourleisure.Remembertoavoidtheuseofastraw,sipslowlyfromaglass,andpaceyourselfwhilebeingmindfulofanyintoleranceordiscomfortthatyoumayormaynotexperience.
Food Guide 41
*It is incredibly important that flaxseeds are ground to a very fine texture similar to that of sand. You may purchase already
ground flaxseeds at your local supermarket, or you can choose to grind whole flaxseeds yourself. If you select the latter option,
pour the flaxseeds into a coffee grinder and adjust the setting to the finest grind. Allow the grinder to run for about 20
seconds. To increase the shelf life, store them in an airtight opaque container in the fridge.
Scrumptious SmartShape™ Shake Recipes | POST‐OP
Tropical Temptation INGREDIENTS DIRECTIONS ½ cup (125mL) of skim milk, 0% fat Combine all ingredients in a blender & blend until smooth for approximately 25 sec. 1/3 cup (100g) of vanilla yogurt, 0% fat Strain and enjoy! 1 cup (165g) fresh mango chunks ½ cup (82.5g) fresh pineapple chunks ½ banana (62g), mashed ½ cup (125mL) cranberry juice 1 tsp (5 mL) honey ½ cup (125g) ice NUTRITION QUICK FACTS: Calories ‐ 356 kcal | Protein ‐ 10.99 grams | Fibre ‐ 5.3 grams
Lean & Green INGREDIENTS DIRECTIONS 1/3 cup (100g) vanilla Greek yogurt, 0% fat Combine all ingredients in a blender & blend until smooth for approximately 25 sec. 1 cup (67g) fresh spinach Strain and enjoy! 2 cups (340g) honeydew melon, peeled, deseeded, chopped 1 small (148g) fresh pear, peeled, chopped 1 tbsp (30mL) frozen orange juice 2 tsp (10mL) honey 1 tbsp (14g) extra‐fine ground flax seeds* ½ cup (125g) ice NUTRITION QUICK FACTS: Calories ‐ 408 kcal | Protein – 14.88 grams | Fibre – 9.9 grams
Tangy Delight INGREDIENTS DIRECTIONS 1/3 cup (100g) vanilla Greek yogurt, 0% fat Combine all ingredients in a blender & blend until smooth for approximately 25 sec. 1 cup (189g) canned oranges, strained Strain and enjoy! 1/3 cup (82g) pineapple 2 tbsp (60mL) frozen orange juice ¼ tsp (1.25mL) vanilla extract 2 tbsp (14g) extra‐fine ground flax seeds* ½ cup (125g) ice NUTRITION QUICK FACTS: Calories – 388.2 kcal | Protein – 14.8 grams | Fibre – 7 grams
Food Guide 42
TIPS & TRICKS
FLAVOR – If you find the flavor of any of the smoothies to be overwhelming, you can always add more water
or ice, to increase the dilution factor.
PROTEIN – To increase the protein content in your smoothies, you can substitute Greek yogurt, or select a
high a protein powder additive. See NUTRITION section of this guide for more information.
BLENDING – Sometimes you may find that not all the ingredients have been blended thoroughly, so it is
mentioned that each smoothie must be strained before consumption. To prevent waste, ensure to blend for
at least 25 seconds and consider re‐blending the items left behind in your strainer.
FREEZING – Sometimes storing your excess smoothie in the fridge can cause separation and taste changes
over time. A good alternative is it to freeze them instead. A great way to preserve your smoothie’s flavor
and texture is to turn it into popsicles! Simply pour the smoothie into popsicle molds and freeze for about 5
hours. You can also freeze them in ice trays and thaw out however, many cubes as you would like.
SMOOTHIES THAT SIT – It isn’t uncommon to have separation of ingredients when smoothies are left sitting
in the fridge. If you encounter this challenge, make sure to shake your smoothie vigorously before
consumption. Also, consider pouring half your smoothie into an ice cube tray so that future shakes can avoid
dilution but are still kept cold!
INGREDIENTS DIRECTIONS 1/3 cup (100g) vanilla yogurt, 0% fat Combine all ingredients in a blender & blend until smooth for approximately 25 sec. 1 medium peach (150g) , peeled, cored and Strain and enjoy! cut into halves 1 cup (152g) fresh strawberries, sliced 1/3 cup (41g) raspberries, fresh or frozen 1 tbsp (14g) extra‐fine ground flax seeds* 1 ½ tsp (7.5mL) honey 1.2 cup (125g) ice NUTRITION QUICK FACTS: Calories ‐ 292 kcal | Protein – 8.58 grams | Fibre – 8.8 grams
Dairy‐Free Berry Blast INGREDIENTS DIRECTIONS 1/3 cup (41g) raspberries, fresh or frozen Combine all ingredients in a blender & blend until smooth for approximately 25 sec. 1/3 cup (49g) blueberries, fresh or frozen Strain and enjoy! 1/3 cup (48g) blackberries, fresh or frozen ½ cup (77g) cherries, without pits ½ banana(62g), mashed 1 tbsp (30mL) frozen orange juice ½ cup (125mL) fortified vanilla soymilk 1 tsp (5mL) honey ½ cup (125mL) decaf earl grey tea, steep 1 bag NUTRITION QUICK FACTS: Calories ‐ 304 kcal | Protein – 6.32 grams | Fibre – 9.7 grams
Peachberry Pleasure
Food Guide 43
INGREDIENTS DIRECTIONS 1 12oz. box of firm silken tofu Add all ingredients in a blender and blend until smooth. Place in refrigerator until ¼ cup cocoa powder thickened. Keep covered in fridge until ready to eat. 2‐3 tbsp (or to taste) sweetener of choice 1 tbsp milk (1% or almond/soy/ rice milk) 1 tsp vanilla extract ½ ground instant coffee ½ tsp salt
Chocolate Protein Pudding
Spiced Squash INGREDIENTS DIRECTIONS 1 butternut squash Preheat oven to 400F. Roast butternut squash until soft for approximately 45 minutes. ½ tsp vanilla extract Add all ingredients to blender and blend until smooth. 1 tsp maple extract 1 tsp cinnamon ¼ tsp nutmeg ¼ tsp ginger ¼ tsp salt
Roasted Mushroom & White BeansINGREDIENTS DIRECTIONS 1 can white kidney beans (Cannellini) Preheat oven to 350F. Roast mushrooms in oven until soft and dark (15 mins). Sautee 8oz. Cremini mushrooms onions and garlic until tender and translucent. Add all ingredients into a blender and 1 tsp minced garlic blend until smooth. 1/3 cup chopped onion 1 tsp black pepper 1 tbsp lemon juice 1 tsp finely chopped fresh thyme 1 tbsp olive oil
DDeelliicciioouuss PPuurreeee RReecciippeess || PPOOSSTT‐‐OOPP
INGREDIENTS DIRECTIONS 3‐4 potatoes or sweet potatoes, peeled/mashed Add white beans, onion, garlic & broth to blender or food processor. ½ can white beans, drained/rinsed Puree until thin (no clumps). Mix into mash potatoes. ¼ cup broth (vegetable, chicken or beef) Add skim or 1% milk, if needed. ½ small onion, chopped ½ tsp garlic powder (or 1 tsp minced garlic)
High Protein Mashed Potatoes
Food Guide 44
Reference: Ottawa Hospital and University Health Network (UHN)
Savoury Beef Puree INGREDIENTS DIRECTIONS ½ pound (225g) boneless lean beef (cut into 1 inch cubes) Place meat & water in a saucepan. Bring to a boil. 1 cup water or broth Reduce heat & simmer for 30 min. or until meat is tender. Salt & pepper to taste Remove from heat and let cool. Refrigerate until chlled. Blend or puree meat with broth until smooth. TIPS Season with salt & pepper. To improve the color, add a tbsp. of tomato sauce or Pour into containers. Cover, label & freeze. a tsp of tomato paste while blending.
Perfect Poultry Puree INGREDIENTS DIRECTIONS 1 pound (500g) chicken or turkey pieces (bone in, skin on) Place chicken or turkey pieces in a saucepan with water. 2 cups water or broth Bring to a boil then reduce heat. Simmer for 45 min. or until meat ½ tsp thyme or sage separates easily from the bone. Salt & pepper to taste Remove from heat. Let cool. Reserve the cooking liquid. Remove from skin, fat and bones. Cut meat into small pieces. Puree meat with some of the cooking liquid, salt, pepper & thyme. Pour into containers. Cover, label & freeze.
Power Packed Legume PureeINGREDIENTS DIRECTIONS 1 cup (250mL) dried legumes In a medium saucepan combine legumes & 3 cups of water . 8 cups water or broth Bring to a boil over medium heat. Boil gently for 2 min. or soak overnight. ½ tsp cumin or curry powder Remove from heat and let stand for 1 hour. Skip this step if you are making lentils. Salt & pepper to taste Drain legumes. Add 5 cups of water and bring to a boil. Reduce heat. Simmer for 40 – 60 min. Remove from heat and blend with ¾ cup cooking liquid or vegetable broth. Season with salt, pepper and a pinch of cumin or curry powder. Pour into containers. Cover, label & freeze. TIP Canned legumes are already cooked. Just rinse and puree with a little broth or vegetable juice.
Herb & Cheese Mashed CauliflowerINGREDIENTS DIRECTIONS 1 ½ cups cauliflower florets Steam cauliflower for about 10‐15 min. until very tender. ½ can white beans, drained, rinsed Add cauliflower to remaining ingredients in a food processor or blender. ¼ cup skim or 1% milk Puree until smooth (no clumps). 2 tbsp low‐fat or light herb & garlic cream cheese 1‐2 tbsp finely chopped green onion 1 tbsp parsley (fresh or dried) 2 tsp margarine Salt & pepper to taste