Navigating meals after bariatric surgery can be challenging, and the holidays add another layer of complexity. While the festive season might feel different, remember your health is worth it. Here are practical tips to help you enjoy the holidays while staying on track:

Eat Mindfully

  • Don’t Skip Meals: Stick to your regular eating schedule to avoid arriving ravenous and making impulsive choices. Consistency is key.
  • Prioritize Protein & Produce: Always eat your protein first, followed by fruits and vegetables. Save starches for last!
  • Watch Portions: Be mindful of your serving sizes to prevent discomfort and pain.
  • Eat Slowly & Chew Well: Give yourself time to feel full. Listen to your body and pause when you’ve had enough.
  • Hydrate Consistently: Continue sipping fluids throughout the day.
  • Be Selective: Minimize high-sugar and limit or avoid alcohol.

Socialize & Connect

  • Focus on Connection: Shift your emphasis from food to enjoying time with loved ones.
  • Bring Your Own Dish: Contribute to the celebration with a meal you know fits your dietary needs. This ensures you have a safe, delicious option and lets you contribute without worry.
  • Advocate for Yourself: Don’t feel pressured to eat anything that doesn’t align with your health goals. You know what’s best for your body, regardless of external pressure.

Shift Your Mindset

  • Stay Active: As seasons change and days shorten, explore indoor exercise options like gyms, classes, or online videos to maintain your routine. Find something you enjoy!
  • Prioritize Your Health: Remember why you chose this journey. Continuously ask yourself, “Does this choice help me reach my goals?”
  • Practice Self-Compassion: One meal won’t derail your progress, just as one salad won’t make it. Focus on overall patterns, enjoy the day, and return to consistency afterward.
  • Learn and Grow: If things don’t go perfectly, be gentle with yourself. Use it as a learning opportunity: reflect on challenges and plan how you can prepare better next time.

Above all, remember the holidays are for celebration. Enjoy yourself, your meals, and your precious time with loved ones – guilt-free and on your terms!

Michelle Murdolo, MS, RD, CDN is a registered dietitian nutritionist who guides patients through their bariatric surgery and weight management journey. She comes from a background of eating disorders and disordered eating and emphasizes body positivity and health.