Eat Well & Feel Good Guide: The Ultimate Bariatric

The Ultimate Bariatric
EAT WELL &

FEEL GOOD GUIDE
A step-by-step guide
to stop the bariatric overwhelm
and create the lifestyle you love
Your Onederland
BARIATRIC RESOURCE EAT WELL & FEEL GOOD | 1
Bariatric Surgery isn't the easy way out
Just because the weight comes off faster, doesn't mean that bariatric
surgery is the easy way out. As a matter of fact - life after bariatric
surgery can be quite overwhelming. From getting your protein and
water in - to shifting your entire mindset. It's a lot to navigate, right?
And that's why we created this guide for you. To help you understand
some of the key elements of bariatric surgery (nutrition) better - so
you can actually enjoy all your milestones. And focus on the good
stuff.
You know - like all the NSV's (non-scale victories) you're celebrating
along the way.
So, are you ready to put the pieces of the "bariatric puzzle" together?
Let's get started then!
Bariatric Reminder
It's called bariatric surgery and not
bariatric perfection. You don't have
to be perfect or feel your best
every day. Just try to be better than
yesterday. Don't forget to give
yourself grace, okay?
@your.onederland youronederland.com
3 Simple Steps to stop

the Bariatric Overwhelm
Understanding bariatric nutrition

1. better: the macronutrients, slider
foods & your fullness cues.
Meal planning after bariatric

2. surgery: building your bariatric plate
and 19 basic principles to never
forget.
Creating realistic and sustainable

3. goals after bariatric surgery. One
step at at time. One meal at at
time.
Bariatric surgery isn't about losing weight fast, it's

about creating habits that last. And new habits aren't
built overnight. It's okay to take your time. It's okay if
you haven't figured everything out all at once. Just start
with the bariatric basics to continue to feel inspired to
choose you - you got this!
Copyright Notice
Copyright 2022 Your Onederland

All rights reserved.

This guide is intellectual property of Your

Onederland. This guide or any part thereof may
not be reproduced or copied in any manner
whatsoever.
1
BARIATIC
NUTRITION
M A C R O N U T R I E N T S
S L I D E R F O O D S
F U L L N E S S C U E S
B a r i a tr i c R e m i n d e r
Your portions will fluctuate after bariatric
surgery. Some days your pouch may feel
like a bottomless pit - while on other
days, you already feel full after just one
bite. Confusing right? Appetite can be
affected by: how far out of surgery you
are, what you eat, how you eat, your
physical activity and different (hunger)
hormones.
Understanding bariatric nutrition better

Although portion control is an important part of your bariatric eating
experience. We simply can't forget about the quality of your meals too.
Let's explain.
Some foods like high-fiber and high-protein food sources will help you
maximize your restriction. Simply put, they make you full faster.
Other foods, like foods high in simple carbs and low in protein and
fiber, won't do much for your restriction. This makes overeating more
likely. On the next page we'll dive deeper into 3 macronutrients and
what role they play after bariatric surgery specifically.
MACRONUTRIENTS AFTER
BARIATRIC SURGERY:
PROTEIN
Protein
1. Protein is the star player in your meals.
And don't worry - it's normal that you
won't meet your protein goals right off
the bat. As long as you try your best and
ask for guidance when needed.
Why you need protein
Muscle mass maintenance
Curbs appetite
Helps with post-op recovery
Maximizes restriction
Enzyme and hormone function
Food sources
Meat, fish, poultry, (Greek) yoghurt, milk,
buttermilk, soy milk, eggs, poultry, tofu,
tempeh, nuts, seeds, edamame beans,
legumes, (cottage) cheese.
BARIATRIC SURGERY:
COMPLEX CARBS
Carbs (carbohydrates)
2. Although the focus will be on protein in
the early stages after bariatric surgery -
carbs are part of your bariatric diet as
well. The focus will be on complex carbs
such as whole wheat products and
legumes as they are a great source of
fiber too.
Why you need carbs

Main source of energy
Fuel for your brain
Provides a wide array of B-vitamins
and fiber
Food sources
Whole wheat products (eg bread),
(sweet) potatoes, (brown) rice, bulgur,
couscous, legumes, (whole wheat) pasta,
fruit*
*fruit consists mainly of simple carbs

(fructose) but is considered an important
food in your bariatric lifestyle as fruit
provides fiber and a wide array of
antioxidants, vitamins and minerals.
BARIATRIC SURGERY:
UNSATURATED FATS
Unsaturated fats
3. Yes, it's true. Fat provides the most
calories per gram (9 calories per gram to
be precise). However, that doesn't mean
that foods high in unsaturated fats aren't
important. Highly processed foods, such
as fried foods and chips - are high in
transfats and saturated fats. Those are
the types of fat that won't support long
term health and weight goals.
Why you need unsaturated fat

Source of vitamin A, D, E (and K)
Helps curb appetite
Supports healthy cholesterol levels
Food sources
Fatty fish (like salmon), avocado, nuts,
seeds, olive and other vegetable oils.
Hydration after bariatric surgery
Staying hydrated after bariatric surgery can sure feel like a full-
time job. And here's 4 reasons why:
you can't gulp
water may make you nauseous
your restriction feels high
you have to separate your solids from liquids
If you're looking for ways to get more fluids in, try this:
set alarms to remind yourself to drink
use a hydration tracker to keep yourself accountable
take small sips in between your meals (yep, all day long!)
use a fun water bottle to keep yourself motivated
Bariatric Vitamins
Consult your care team to check
which vitamins are right for you.
And by the way, did you know that
vitamin D is the most deficient
vitamin in the pre-operative stage
of bariatric surgery? That's why
pre-operative nutrient screening is
an effective way to detect any
nutrients from the get-go.
a t a r e s li d e r fo o d s ?
Wh
Slider Foods are referred to as high-carb
foods, simple carbs that is, that offer little
to no nutritional value. They're low in fiber
and low in protein. And won't keep your
pouch full for long. Examples of slider
foods are: ice cream, cookies, chocolate,
milkshakes, pretzels, chips, nachos, cake,
candy and popcorn.
Slider foods after bariatric surgery

First of all, we're not here to promote slider foods. The focus after
bariatric surgery should be on protein, complex carbs (providing that
much needed fiber) and unsaturated fats. However, we're not going to
demonize slider foods either. Bariatric nutrition should be realistic and
sustainable. And simply banning entire food groups from your life for
the sake of 'diet culture', usually doesn't work out well in the long run
(remember those FAD diets..).
Pairing a slider food with a high-fiber or high-protein food source not

only creates a more balanced snack. It may even be helpful to create
a more balanced mindset too. A mindset where there are no 'bad' or
'good' foods. But simply foods that support your health and weight
goals, and foods that don't. Ultimately, it's all about balance.
You see, eating is so much more than responding to a hunger-cue. And

here's where personalized nutrition plays a major role. What works well
for one person, may not work for someone else.
Slider foods and your restriction

Have you ever wondered why it’s so easy to eat a bowl of chips, but
you’re struggling to eat a few pieces of chicken?
To answer this question, it’s important that you’re aware of the nutrient
density of different food sources.
Now…chips and chicken are not the same. One is a slider food while
the other is a high-protein food source. Slider foods such as chips are
typically easier to digest because they’re high in carbs and low in
protein or fiber.
Digestion of slider foods starts in your mouth with an enzyme called

amylase found in your saliva. On the contrary, the digestive process of
low-carb and high-protein foods doesn't start until they’re in your
pouch - with the help of an enzyme called protease.
Slider foods leave your pouch faster than nutrient dense foods -
therefore not keeping your small stomach full for long.
And because slider foods leave your pouch quicker, it's much easier to
overeat on those foods too. Also, slider foods are often trigger foods.
Foods that have a high hedonistic effect on your brain (they give you
that short term gratification) - and may promote overeating too.
4 Reasons you might be

craving more slider foods
You've been feeling more emotional
1. lately - or tired, maybe even stressed out
- resorting to comfort foods more easily.
Your restriction feels too high making it

2. challenging to have a 'real meal' as this
tends to sit heavier in your pouch.
You skipped a few meals here and there

3. - leading to those "snacky" cravings later
on.
You're having too many food

4. intolerances which makes it seem
impossible to have a proper meal. You
resort to slider foods for energy.
Bariatric surgery removes 80% of your stomach. But it

doesn't remove emotional eating, food addiction or
mind hunger. Always reach out for guidance if you need
tailor-made advice and support to help you change
your mindset, eating behaviour and habits.
What are the bariatric fullness cues?

It's completely normal that you need time to get used to your bariatric
fullness cues. You may not know right away when you're full. Or
maybe you don't have an appetite at all, making it challenging to eat
frequently. This can make you question yourself. A lot.
Am I eating too much?

Is it normal to feel this hungry?
Did I stretch out my pouch?
Your questions are valid - yet they can make you feel insecure. But if
you shift your focus from quantity to quality you'll find yourself less
worried about the amount of food you're able to eat in one sitting.
And you probably haven't stretched out your pouch*! But it is

important to be aware of your bariatric fullness cues. That way, you
can eat more mindful and prevent overeating as much as possible.
6 Bariatric Fullness Cues**:

Sighing Physical fullness
Hiccups Sneezing
Runny nose Burping
*Pouch stretching or stoma dilation can only be assessed by a licensed specialist. For
example, through an endoscopy or barium swallow test.
**Did you know that bariatric surgery can sensitize the vagus nerve? That's why some
of these cues are triggered more easily after bariatric surgery specifically.
How to manage slider foods after

bariatric surgery
Identify your cravings.
1. Cravings aren't bad. They're normal (and you're tool isn't broken
because you have cravings or an increased appetite). But it's
important to identify why you might be craving slider foods in
particular.
Because if you understand where your cravings are coming from,

then you're one step closer to dealing with them accordingly.
Keeping a journal might be helpful to keep track of when, where

and why that craving popped up. And if you can discover a
pattern here.
B a r i a tr i c R e m i n d e r
Balance after bariatric surgery looks
different for everyone. If you're not
comfortable with introducing certain
foods in your diet - then don't. Always do
what works best for you - and follow your
surgeon's guidelines.
How to manage slider foods after

bariatric surgery
Pair with a high-fiber food
2. High-fiber foods will keep your pouch full longer. On top of that,
fiber helps to stabilize blood sugars and it supports gut health too.
Now, if you pair a slider food with a high-fiber food you're
immediately making your snack more nutritious and filling.
Pair with a high-protein food

3. Like fiber, protein is also filling. Protein is dense and it requires
more energy to digest protein than simple sugars for example.
Adding a high-protein food source to your slider food can help
you:
Get more protein in and meet those daily goals

Decrease your "snacky" cravings
Reduce the chances of overeating on that specific slider food
SLIDER FOOD HACK:

MAKE YOUR OWN SNACK PLATE
On this snack plate, we've paired popcorn

(slider food) with other food sources that are
high in protein (almonds, cheese) and fiber
(melon, bell pepper, cucumber, almonds)
2
MEAL
PLANNING
B U I L D I N G Y O U R
B A R I A T R I C P L A T E A N D
1 9 B A S I C P R I N C I P L E S
Meal planning after bariatric

surgery: the bariatric plate
method
The bariatric plate method can be used
as a simple tool to plate your meals
after bariatric surgery.
Protein first - 50% of your plate

Because the main focus will be on protein -
your plate consists mostly of a food source
that's high in protein. Half of your plate to be
exact.
Produce second - 30% of your plate

Because produce, fruit and veggies, provide
that much needed fiber - they come next.
About 1/3 of your plate should consist of
non-starchy veggies, according to the
bariatric plate method.
Complex carbs last - 20% of your plate

Last but not least - your complex carbs.
They're an important part of your meal, but
not the main focus in the early stages.
However, we don't demonize carbs as we're
aiming for a balanced lifestyle where most
foods fit. Carbs are your main fuel source
and complex carb foods provide fiber and B-
vitamins too (amongst other nutrients!).
WHAT THE BARIATRIC PLATE LOOKS

LIKE: A REAL LIFE EXAMPLE
Use a 8-9 inch plate (20-22 centimetres)
30% Produce
50% Protein
20% Complex
Carbs
*Food sources high in unsaturated fat such as olive oil are often used to prepare a meal. But there's
also room to add those foods too as they're often already part of another food source (e.g. salmon =
protein and unsaturated fat).
The bariatric plate method was derived from an older

medical plate model to help patients with high blood
pressure and dyslipidemia balance their meals. The
bariatric plate method is used as a nutritional tool on
how to plate your food after bariatric surgery.
What if my meals aren't

suitable to put on a plate?
Not all meals are suitable to plate like

shown on the previous page. Dishes like:
soup, wraps or basic snacks won't work
with the traditional plate method. But
here's what you can do instead.
Create a ratio in your meal that's similar to

the plate method. Aim for 50% protein,
30% produce and 20% complex carbs. And
keep in mind that you can add healthy fats
too. Also, some foods have more than one
key macronutrient. Like legumes. They're
both high in protein and complex carbs!
19 Bariatric principles to never forget
1. Eat your protein first

2. Drink your water
3. Take your vitamins
4. Move your body (in a way that's fun)
5. Eat slow and chew well
6. Use small plates and utensils
7. Keep solids and liquids separate
8. Be aware of your fullness cues
9. Expect weight stalls
10. Go to all your follow-ups
11. Do your lab work
12. Give yourself grace
13. Work on your mental well-being
14. Take your measurements too
15. Don't compare yourself to others
16. Enjoy every milestone along the way!
17. Never forget how far you've already come
18. Don't be ashamed to ask for help when needed
19. Be kind to yourself
ou got this!
Y
3
SETTING
GOALS
H O W T O C H A N G E
Y O U R H A B I T S
A hard truth about bariatric surgery
Here's the thing.
You won't be motivated every day. There'll be days when you simply
don't feel like eating 6 high-protein meals a day or keep track of how
much water you're drinking. Some days are better than others - and
that's perfectly normal.
When it comes down to changing your habits, there's not enough

space in this guide to get to the bottom of the psychology behind
building new habits.
But one thing is certain. You have to show up for yourself to stay
consistent. Changing habits is a fine balance between a kind mindset
and discipline (without punishing yourself). It's not easy. And that's
why we're going to share 5 tips to get you started on goal setting.
Bariatric Reminder
Do you know that writing down your
goals and breaking them into
smaller steps can actually help you
meet them more effectively? Have
you ever tried writing down your
plans? How would you get started?
How to set bariatric goals

that you can actually meet
Make your goals specific. Instead

1. of saying - I need to drink more
water. Try: I'm going to drink 32 oz
(1 l) of water before noon today.
Make your goals measurable. The

2. example of above shows that
perfectly! Although you don't always
have to focus on numbers - it sure
helps to make your goal more
tangible.
Are your goals achievable? If you're

3. weight goal is to lose 10 pounds in
14 days - you may have to ask
yourself if this is doable in the first
place. It's okay to dream big, but
it's more helpful (and realistic) to
start small. Setting small goals
makes it more likely to actually
achieve them!
How to set bariatric goals

that you can actually meet
Make sure that your goals are

4. relevant for this stage in your
journey. Are the goals you're setting
going to serve your bariatric
lifestyle?
We don't want to pressure you in any

5. way. But making your goals time-
bound creates more opportunity to
strive for those goals. If there's a
time or date to be met - it will be
more likely to actually follow
through.
If you don't show up for yourself,

nobody will. You have to want this for
yourself first and foremost. And here's
where your why can help you
remember what got you started in the
first place. Write down the reasons you
want to change your life for the better.
What keeps you going?
4
BONUS
PAGES
W E I G H T L O S S J A R
J O U R N A L I N G P R O M P T S
WEIGHT LOSS JAR

Not all progress is measured by the scale. But weight loss is an
important part of your journey as it opens up so many doors to all sorts
of non scale victories. That's why we wanted to give you a fun tracker
to color one circle for every pound or kilogram lost!
19 prompts for your bariatric journey
1. A recent non-scale victory

2. A new recipe you've tried (and loved)
3. How you're overcoming emotional eating
4. How you're being mindful about grazing
5. A new activity you've tried (and loved)
6. Something you look forward to in your journey
7. How you're managing your fullness cues
8. Something you're grateful for
9. Someone who inspires you
10. 3 Things you love about yourself
11. Your new favorite post-op food
12. One thing you didn't expect after bariatric surgery
13. A fear you're working on
14. How you celebrate your (non-scale) victories
15. Your why
16. One thing you're letting go of
17. Your morning routine
18. Your favorite part of this journey so far
19. A guideline that's easy to manage. And a guideline
that's challenging for you right now.
ou got this!
Y
6
BARIATRIC
TOOLS
P R E - O P & P O S T - O P P L A N N E R &
P O S T - O P B A R I A T R I C J O U R N A L
Change your habits for good

with My Bariatric Planner
It can be a daunting task to follow your bariatric guidelines while
changing your mindset too. So why not make things easier with one
simple tool to help you crush your bariatric goals like never before?
My Bariatric Planner helps you to:

Focus on the bariatric basics like protein, hydration, vitamins and
physical activity to build a solid routine from the get-go
Stay motivated while keeping track of your progress both on and
off the scale
Prepare you from your pre-op stage through your post-op lifestyle
so you never have to worry about 'falling off the bandwagon'
again
Stop feeling overwhelmed and start creating the ultimate focus today.
Because you deserve it!
SHOW ME MORE!
Stop worrying about old habits creeping

back - and reclaim your focus today!
Whether it's putting your best

foot forward to follow all your
bariatric guidelines or working
towards a long-term weight loss
goal - the Bariatric Surgery
Journal will help you keep
yourself accountable for the
next 8 weeks of your journey.
With numerous bariatric trackers and

a daily planner to focus on the day
ahead - you can be sure to create
consistency throughout your journey
and change your habits for good.
A glimpse
inside!
Because if YOU don't keep yourself
accountable, who will?
SHOW ME MORE!
5
BARIATRIC
COOKBOOKS
P U R É E D & S O F T F O O D S C O O K B O O K
B A R I T A S T Y B I T E S S N A C K B O O K
Finally! A recipe book with puréed and soft

foods that don't taste bland!
Who says that your meals in the

puréed and soft foods stage have to
be bland and boring?
Nope...not with Bari Tasty Puréed and

Soft Foods.
Introducing a no-nonsense recipe book

giving you 20 puréed recipes and 20
soft foods recipes to find inspiration
and motivation while you're starting a
brand new chapter in your life.
Not only does Bari Tasty Puréed & Soft Foods gives you 40 recipes (including
the nutritional facts) to choose from, it also comes with a sample grocery list.
And on top of that - we share our top tips to help you navigate eating after
bariatric surgery better.
From Turkey Marinara Meatballs to Soft Protein Cookies - this recipe book will
help you overcome food fatigue so you can enjoy a wide variety of flavors
straight away.
SHOW ME MORE!
Want Snacks? We've got you!

The ultimate bariatric cookbook to satisfy your snacky cravings
(the bariatric friendly way!)

Bari Tasty Bites! is your stepping stone to help you find inspiration
in your daily bite-size meals. With 40 easy recipes to satisfy your
"snacky" cravings, you'll be sure to know what to eat, when you're
lost for inspiration. Click the button below to get started today!
SHOW ME MORE!
About Your Onederland

Yay! You made it all the way to the end of this guide. Your
Onederland is a research-based community giving you a free
social network where meaningful connections are made every
day. But that's not all! You'll find tons of resources on our
platform too. Resources that are created so you can thrive in
your journey and help you overcome the bariatric overwhelm.

Feel free to send us a message on our socials and tag us if you

loved this guide or any of our other resources. And remember,
you didn't take the easy way out for steering your life in a
whole new direction. You got this!
Find more tips, recipes and

resources on our other social
media channels below.
@your.onederland
www.youronederland.com
Thank you!
EAT WELL & FEEL GOOD | 36
Disclaimer
The information on our Instagram page, website, e-mails
and other (social) media platforms and channels as well as
the community challenges we provide have been prepared
solely for general educational purposes and should not be
construed or relied on, nor is intended to be used or
substituted for medical diagnosis, advice, or treatment.
It should not be used to replace that of your surgeon, your
dietitian, your therapist or other qualified medical
professional or healthcare provider. Each individual and
situation is fact-specific and the appropriate solution in any
case may vary; therefore, these materials may not be
relevant to your particular situation.
While every attempt was made to ensure that these
materials were accurate at the time of publication, errors or
omissions may be contained therein, for which any liability is
disclaimed. Should you have any health care related
questions please contact your qualified health care
provider as soon as possible. Never disregard medical
advice or delay seeking advice because of information you
have read or listened to on our websites and social media
accounts. Communication on any of our platforms including
comments, emails, the community challenges and direct
messages does not constitute a therapeutic relationship.

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The Ultimate Bariatric

EAT WELL &

Bariatric Surgery isn't the easy way out

3 Simple Steps to stop

Understanding bariatric nutrition

Meal planning after bariatric

Creating realistic and sustainable

Bariatric surgery isn't about losing weight fast, it's

Copyright 2022 Your Onederland

This guide is intellectual property of Your

Understanding bariatric nutrition better

Why you need carbs

*fruit consists mainly of simple carbs

Why you need unsaturated fat

Hydration after bariatric surgery

Slider foods after bariatric surgery

Pairing a slider food with a high-fiber or high-protein food source not

You see, eating is so much more than responding to a hunger-cue. And

Slider foods and your restriction

Digestion of slider foods starts in your mouth with an enzyme called

4 Reasons you might be

Your restriction feels too high making it

You skipped a few meals here and there

You're having too many food

Bariatric surgery removes 80% of your stomach. But it

What are the bariatric fullness cues?

Am I eating too much?

And you probably haven't stretched out your pouch*! But it is

6 Bariatric Fullness Cues**:

How to manage slider foods after

Because if you understand where your cravings are coming from,

Keeping a journal might be helpful to keep track of when, where

How to manage slider foods after

Pair with a high-protein food

Get more protein in and meet those daily goals

SLIDER FOOD HACK:

On this snack plate, we've paired popcorn

Meal planning after bariatric

Protein first - 50% of your plate

Produce second - 30% of your plate

Complex carbs last - 20% of your plate

WHAT THE BARIATRIC PLATE LOOKS

Use a 8-9 inch plate (20-22 centimetres)

The bariatric plate method was derived from an older

What if my meals aren't

Not all meals are suitable to plate like

Create a ratio in your meal that's similar to

19 Bariatric principles to never forget

1. Eat your protein first

A hard truth about bariatric surgery

Here's the thing.

When it comes down to changing your habits, there's not enough

How to set bariatric goals

Make your goals specific. Instead

Make your goals measurable. The

Are your goals achievable? If you're

How to set bariatric goals

Make sure that your goals are

We don't want to pressure you in any