20th February 2014
Basic healthy foods for bariatric patients
There’s no doubt that keeping your kitchen stocked with nutritious food makes it easy to prepare delicious, bariatric-friendly and well-balanced meals and snacks.
So what should you consistently stock? I took a look into a dietician’s pantry and found these:
healthy foods for bariatric patients
- Eggs Not so surprising since they are an excellent source of protein and B vitamins. They are also such a versatile food across all meal occasions and prove budget-conscious for those watching the purse strings. Scramble, boil or poach for breakfast; hard-boil for salads at lunch; or add to a curry or make into a frittata for dinner.
- Leafy Greens These are an excellent source of Vitamins A and C as well a good for iron. They are also an excellent source of fibre. Choose fresh varieties in season for the virtues of variety and thriftiness but also consider frozen options that have been preserved at the peak of their perfection. Use raw in salads and smoothies; sauté, boil or bake for side dishes; and slow-cook in soups for maximum nutrition.
- Sweet Potatoes A better choice than the humble plain variety and an excellent source of Viatmins A and C as well as fibre. Bake in their jackets, boil and mash with seasonings or spritz with low-fat cooking spray to make delicious oven fries.
- Lentils These easy to cook staples are high in both protein and fibre. Add to soups, use to make salads, cook and blend with seasonings to make a dip, add to stew and casseroles for a hearty main meal, and use to make vegetarian ‘meatballs, sausages, burgers’ and curries.
- Canned Tuna, Salmon and Sardines Convenient, inexpensive and an excellent source of Vitamin D and heart-healthy omega-3 fatty acids these are a great pantry standby. Use for sandwich or wrap fillings; to top a salad, to make a dip for vegetable crudités and to add to casseroles, pasta sauces and omelettes for main meal eating.
- Quinoa Something of a new kid on the block for many of us but dieticians have been onto this food for some time. Why? Well because it’s quick-cooking and a good source of protein and fibre. Unsure where to start using this wonder food? Cook it like hot cereal for breakfast, toss with vegetables for a quick side dish, or mix with an egg and herbs for a home-made veggie burger.
- Almonds and Almond Butter Great for their protein, fibre and healthy fats these can quickly and easily be tossed into or onto a salad, cereal or yogurt and can be packed as a quick snack-on-the-go. The butter is great on toast and crackers or used as a dip for fingers of fresh fruit. However go steady on the serving size of both the raw nut and the butter option since these foods whilst being highly nutritious are high calorie options.