WLS Post-Op Guide to Eating at a Restaurant

September 22, 2016

It’s your birthday! Let’s go to your favorite restaurant and eat. It’s a work party! Let’s go eat at a restaurant. It’s the end of a busy day, too tired to cook! Let’s get fast food. Whatever the reasons, eating at a restaurant is a reality of modern life. This can mean many things to the weight loss surgery patient. Depending on where you are on your journey, going to eat at a restaurant can cause you anxiety, ambivalence, excitement or a little of all those feelings. It could also be confusing and could sabotage weight loss goals.

I personally love to eat at restaurants. But it wasn’t easy at first. I have defined and loosely outlined some pointers to help make eating at a restaurant a little easier on the weight loss surgery patient.

The 3 “C”’s of Eating at a Restaurant

I think eating at a restaurant is more than the food, it is also an experience. I think we can all relate to the bargain eater. Many of us became obese by being that person. This is a shift in mindset.

The focus shifts to the Company, Conversation and Cuisine

Mindfully enjoy the experience. What I mean is to be aware and live the experience of eating at a restaurant. Rather than focus on the food, the experience is who you are with, where you are at and what you are eating.

Company - Take this time to really explore the time with your company whether they are your family, friends or business colleagues. Be aware of your surroundings and enjoy the restaurant view, people, and take in other elements. If you are dining alone, you can strike up a chat with a nearby diner or just enjoy having time to yourself.

Conversation - In my case, the conversation may be about the cuisine. I love to talk about food. Of course, I do because it is my thing. It may not be your thing. Finding a good topic enhances the experience of eating at a restaurant.

Cuisine - Oh yes, the cuisine. It isn’t an easy task finding the best choices while eating at a restaurant. Selecting where to go will help, knowing what places are willing to accommodate special orders and places that offer healthy and fresh options. Before you step foot in the restaurant, check online to see if they have their menu. By reviewing their menu, you can choose what you are going to order and skip looking at the menu while you are there. Making your food choices ahead of time will help you from being tempted to eat off track impulsively.

Guidelines for WLS Post-Op Patients

Early Post-Ops:  I recall thinking that once I had surgery I would only be able to eat 2 or 3 ounces a meal for the rest of my life. I am happy to say that thought was a WLS misconception. After surgery, the first few months, and even up to a year, can be extremely challenging at home, much less trying to eat at a restaurant. Many patients resort to bringing a protein shake, ordering soup, bringing home leftovers or sharing a plate. All of these options are acceptable during the early post-op phase. Fortunately, the early phase is a short period of time. Usually, by the third month, we are able to eat a little more, and can find more options at restaurants.

Longer-Term Post-Ops and Maintenance:  After the early phase of WLS, you begin to introduce real food and the registered dietitian at your bariatric center will guide you in the transition into eating “real food”. The ASMBS has a great guideline for post-op diets, although it can be general or clinical in nature. Whether you are still losing or maintaining, the opportunity to dine out will most likely arise. I have a few tips that may help you with making choices of where to go and what to order.

Tips for Eating at a Restaurant

1. Be comfortable ordering “off the menu.”
2. Find places that offer quality over quantity.
3. Go to places that offer a variety of choices, but never an “all you can eat” buffet!
4. Select places that accommodate special orders.
5. Stick with the basics of protein, veggies, and limited starches. Always!
6. Stay away from places that serve bread or chips for free or request they aren't brought to your table.
7. Find places that serve protein without sauces, gravies or marinade.
8. Find places that serve grilled (but not dry) protein and veggies.
9. Beware of the word “Natural” because it doesn’t really mean anything.
10. Do not order off the kid’s menu because it is usually filled with fried or starchy foods.

Off The Menu

Many folks feel uncomfortable asking the server to change a dish or make a special order. When I go to a restaurant that is willing to change a recipe or make accommodations, then I will support and frequent that place often. My method is to look at what they are serving on the menu and if the choices don’t fit my needs, then I will break it apart. For example, if the menu offers a Chicken Caesar salad and they also offer grilled Mahi Mahi tacos, then I will not hesitate to ask for the fish on the salad.

Salads which appear healthy can rack up many nutrient void calories. Be careful with the added toppings. Ask for extra veggies in lieu of croutons, sugared nuts or dried sweetened fruits. Ask for veggies you see on the menu because you know they have them available and are probably fresh. Always ask for dressing on the side.

Another example would be if you see a large dinner plate with veggies, protein, and starches, I find that many times the starch (rice, potato, pasta, etc.) is the bulk of the plate. Ask for less or no starch food choices and request extra veggies.  When you order off the menu you make choices that encourage your weight loss goals.

Eating at a Restaurant With Kids After WLS

Busy family life may cause the need to get fast and convenient foods for the family on the go. I'm regularly asked, “how do I feed the children after weight loss surgery?”  My answer isn’t meant to be facetious or sarcastic, but the truth is, “the same as you!!”

According to accredited dietary guidelines, whether they are bariatric, pediatric or in general, nowhere does it indicate children need mac n cheese, corn dogs, chicken nuggets or pizza. Changing the cycle of obesity for your family may lie in your hands and how you feed your children. What the guidelines all have in common is to eat real food, non-processed and limit simple carbs. This is good food for the whole family.

Order “off the menu”, share meals and adjust the meals to satisfy your family’s needs. Be encouraged and empowered to order what you and your family need. If the server or kitchen balk at your requests, you do not have to return. If they comply, you may find yourself the object of admiration. Many times, the server or kitchen responds with the desire to eat that dish themselves or add it to the menu.

Keep It Simple

Studies show that the typical female diner will consume an additional 250 calories when dining out, compared to eating at home. Keep your order simple and know exactly what is in the food you are ordering. Review the menu for choices. Many restaurants are now required to supply nutrition facts and calories. Check out the information since many times, it is eye opening!

Enjoy eating at restaurants with confidence, and remember the 3 “C”’s of Company, Conversation, and Cuisine!!  Bon appetit!

References

https://www.healthychildren.org
http://fda.org/
http://www.eatright.org/
https://www.hsph.harvard.edu/nutritionsource/healthy-eating-plate/

ABOUT THE AUTHOR Rain Hampton is a board credentialed Health and Wellness coach, certified bariatric support leader and motivational speaker. Rain has facilitated support for patients of Dr. Charles Callery and other bariatric centers fighting obesity. Rain was featured as the cover story of OH magazine, Winter 2012 issue and was a panelist at the 2016 ObesityHelp National Conference in California. Read more articles from Rain!

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