Nutrition Corner: It’s All About Protein & Produce

With the winter season wrapping up and (hopefully) warmer temperatures are approaching, many patients are looking to get back on track. If you’ve fallen into that category, then here is a blog just for you.

Remember, while all nutrients are important after weight loss surgery, protein and produce should continue to come first. Did you know, the word protein means, ‘of first importance’ –at least that was according to my grandmother who was Greek. Whether or not Grandma was right, when you have had weight loss surgery you know that protein IS very important.

“I am 7 months out from Surgery, how much protein do I need?”

Whether you are 1 month or 1 year out of surgery, your protein need is approximately 60-80 grams of protein each day from food and supplements. After you have lost all your desired weight, your protein needs may get readjusted by your dietitian at your follow-up visit.  In the meantime, it will be important to remember that protein will always be an important nutrient in your weight maintenance.

“What is Protein?”

Proteins are the building blocks of life. Proteins are made up of individual amino acids. Think of building blocks like Legos®, that connect to form the protein your body needs. There are 20 different amino acids, or building blocks, that can connect to make the specific type of protein our body needs.  While our body can make some, our body cannot make 9 of these amino acids. Our body relies on the protein we eat from our  food to give us the amino acids it needs to complete it’s ‘set’ of 20 amino acids. This is why it is important that we get enough protein.

“Why is protein so important?”

Meeting our daily protein needs after weight loss surgery is important primarily to help us to preserve lean muscle mass. However, that is not protein’s only function. Our body also uses protein to:

• Maintain healthy hair, skin, and nails
• Maintain healthy bones
• Regulate our cholesterol levels
• Important in oxygen transport
• Build hormones and enzymes

“What food is high in protein?”

Generally speaking, anything that comes from an animal source is a protein.  However, there are many equally nutritious non-meat sources of proteins.

Foods that give us protein are lean meat proteins, vegetable proteins such as lentils, cooked dried beans, tofu, tempeh, and nuts (see table 1).  We also get protein from our dairy group- (see table 2).

Table 1
Lean meat proteins and vegetable proteins such as lentils, cooked dried beans, tofu, tempeh, and nuts

Very Lean	Lean
Chicken or turkey breast (skinless)	Pork or beef tenderloin
Water-packed Tuna	Sirloin
Cod, tilapia, trout, haddock, snapper	Flank Steak
Shellfish (crab, scallops, shrimp)	Dark meat chicken or turkey (skinless)
Oysters	Lean Ham
Clams	Canadian bacon
Egg Whites or 1/2 cup egg substitute	Salmon
Tofu, Tempeh Veggie Burger (3grams fat or less/serving)	¼ up nuts (dry roasted or raw) ½ cup cooked lentils, beans such as garbanzo, pinto, black, black-eyed.

 

Table 2
Dairy

1 cup milk or yogurt 1 ounce fat-free or low-fat cheese ½ cup cottage cheese. 6oz low –fat yogurt (1% or 2%)

 

“What is my serving size of protein?”

For many patients who are 6-8 months out from having weight loss surgery, getting your protein needs met from your food is possible.  That is, provided you are able to eat 3 meals and 2 -3 snacks.  Our portion size are very important! Many of our successful patients will carry around a portable scale.  This may not be necessary- you can use the palm of your hand or your smart phone to check a serving size.  If you are eating out, you can go online and use a restaurants “Nutrition Calculator,” to identify how many ounces of protein is in 1 serving of what you typically order.

We should try to get between 2-3 ounces of protein twice a day from lean protein sources.  In addition, we may get 2-3 servings protein in snacks from high quality, low-fat dairy sources such as yogurt, 1% milk, or low-fat cheese.

 

“It is hard for me to reach my protein need from my food, what about my Supplement?”

Great question! Generally speaking, protein supplements help us to meet our protein needs the first few months after weight loss surgery. However, for some patients, they find that continuing with their supplement the first year is key to continued weight loss.

 

“My friend has a protein supplement they recommend, how do I know if it’s ok?”

Another great question!  Your IMG Bariatric Surgery Dietitians are always happy to help answer that question.  In general, protein supplements should contain all of the amino acids your body relies on from the diet.  In other words, it should contain the 9 essential amino acids your body needs.  This might be a good time to go back to your Nutrition Guide Book you received before surgery.

As a rule, protein supplements should be just that, a supplement, and not a meal replacement.  That means, they that should  come from easy to digest, high quality protein sources such as Whey Protein Isolate, Casein protein, Egg White, and Soy protein. They should state, 100% from the protein sources.  Protein from sources that are collagen or gelatin are not good supplement choices, as they are missing some of the essential amino acids.

In the first few months after surgery, we encourage all our patients to have a variety of protein supplements on hand.  Variety is key, and as long as you are taking a variety of protein supplements, you will be meeting your protein needs. The following may help to serve as a guide, for the next time you are looking to recharge your protein supply!

Good: Egg White Protein and Soy Protein (Example: Jay Robb 100% Egg White protein)

Better: Combination Proteins like: Whey Protein concentrate and Casein protein (Example: Premier Protein, Pure Protein)

Best: Whey Protein Isolate (Example: Bariatric Advantage High Protein Drink and Unjury)

 

“My protein supplement is too sweet, is there anything else I can use?”

Another Great Question!  For the best answer to that, check out this months’ support group in our Woodbridge Location where we will be doing a protein demonstration.  Join us as we taste different brands and read labels of popular protein supplements, and explore protein preparation options!

Sources:

www.cdc.gov/nutrition

Cummings, S and Isom KA;  American Academy of nutrition and Dietetics 2^nd edition.  2015.

www.eatright.org