For the first few months after lap band surgery I was so stuck on protein first that it really became protein and water, then water and protein. There never seemed to be much, if any room for fruits and vegetables. How was I going to eat healthy, keep everything “going” and lose weight? Wow! Seemed impossible. I wonder how the folks who had gastric bypass or vertical sleeve gastrectomy handled this since they had tiny little stomachs? Oh well I need to focus on me, I am the priority and I need to balance my eating plan so all systems were go.
To the rescue came a capsule called Juice Plus. It was an expensive habit, but at the beginning no matter how much water I drank, the protein seemed to counteract things and all systems were “not go” if you catch my drift. I preferred this supplement to chewing fiber tablets or mixing fiber into water and making it taste really gross. To each his own I say. I felt like the little capsules were providing me with all of those great nutrients I was missing by not consuming fruits and vegetables while fiber supplements only dealt with, well fiber. This worked until my band was adjusted the first time (17 months post-op), then these gelatin capsules did not sit so well with me anymore.
Now what? How do I do it? The recommended daily amount for fruits is 2 servings and vegetables 3 servings. Some days that volume was more food than I would eat the entire day. Others I spoke with used Juice Plus or other dehydrated “Greens” for years and swear by them so it is all about…..personal choices.
There are a few tricks that I have learned along the way that help me get my daily allotment of fruits and veggies.
Here are some of the ways I add fruits and veggies to my diet:
- V8 vegetable juice - I prefer low sodium if I have it at all. It can make a great mid afternoon snack with a piece of low fat cheese (I know- don’t drink your calories)
- For that matter if you have a juicer you can make your own version of V8 vegetable - be sure to keep track of the calories
- I add fresh salsa, or fresh fruit (berries or pears or apples that have been spiced and warmed in the microwave) to cottage cheese or Greek yogurt for breakfast, lunch or a snack
Since I need to have protein before I work out and I work out at about 6:30 am I have a smoothie or protein drink to which I add fresh or frozen berries (blueberries are my favorite - any fruit would work just don’t forget to count the calories) and a generous handful of either chopped kale or chopped spinach. Don’t say yuchhh....the color may be green and funky, but I promise, you don’t taste the greens in the smoothie.- I make a small salad most evenings of chopped spinach, cucumbers, cherry tomatoes (sliced) and ¼ of a small avocado. Using spinach in lieu of lettuce ups the nutrient value considerably as does the avocado
- I make a steamed veggie or a small baked yam with my fish or chicken or meat at dinner, often topping them with spices or seasonings in lieu of anything buttery or creamy. I have been known to put a 20 calorie teaspoon of parmigiano cheese on some fresh steamed summer squash.
- I toss onion, celery, tomatoes, butternut squash, carrots into lentils, quinoa or black beans for an awesome veggie stew (I add different spices depending on which ethnicity I want it to be). I will use vegetable broth as a base.
The same veggies that go into the lentils or black beans or quinoa can also go into making a turkey chile go a bit further with a few less calories and some colorful vegetables.- If I am having oatmeal for breakfast I will cut up a small apple, add cinnamon and nutmeg and one chopped walnut to it and microwave it to soften the apple and bring out the seasoning and top my oatmeal with that - it also works to top some Greek yogurt.
- I will slice a small fruit and eat it as a “snack” but always follow it with some protein (like ½ c cottage cheese, some yogurt or a low fat cheese round or stick so that the sugar in the fruit is balanced by the protein and you will stay full longer.
- I also cook chicken in pasta sauce that is 45 calories per ½ cup and add additional seasonings and will pour that all over a bed of wilted spinach.
It has taken me a while to develop an eating plan that integrates fruits and vegetables in sufficient quantity to meet my nutritional needs. Initially I was just “jonesing” for the fiber. I have to be careful each time I try to eat fruit without warming and softening it first. Some days I can eat a 2 inch diameter apple, sliced, slowly and some days one bite and I’m done. We all know how fickle our bands can be.