NSW SWJ GGJ=` - Bari-Fit€¦ · POULTRY FISH Cod Flounder Haddock Halibut Mackerel Salmon Sardines...
Transcript of NSW SWJ GGJ=` - Bari-Fit€¦ · POULTRY FISH Cod Flounder Haddock Halibut Mackerel Salmon Sardines...
EATING STUCTURE
JANUARY 2020
APPROVED FOODS GOAL SHEETS
WWW .BARIF I T .COM
THE WINNERSPLATE!
I once saw a post on Facebook from a lady
struggling with the overwhelming amount of
information that is pushed towards bariatric
patients.
Over the years I have watched fad diets come
and go. When the fads have failed and people
want something that works and is
SUSTAINABLE they turn to me.
Cutting calories too much and banishing
entire food groups may cause you to not be
getting enough vitamins, minerals, essential
fatty acids, or fiber. Enjoy eating real foods
and maintaining a balanced lifestyle with little
product supplementation.
BY TOSHA STAFFORD
FOUNDER
"REAL LIFE,REAL FOOD,
SUSTAINABLERESULTS"
I created my eating structure to be very
SIMPLE and something your can do at home
or on vacation! Enjoy eating the basic meal
plan provided below or use any of my recipes
from www.barifit.com for a meal, snack or
dessert!
You do not have to do this alone! Support is a
major key to motivation and long-term
success. You can connect with hundreds of
Bari-Fit clients, as well as, me in my Winning
Against Regain Facebook support group.
You will learn the tools necessary to plan,
prepare and commit to healthy daily habits,
build strength, have energy, be disciplined,
and gain self-confidence.
We all know the only way you will get lean and
stay lean is to choose new behaviors, develop
new habits, and maintain them for life.
"EATING WITH APURPOSE"
WWW.BARIFIT.COM
THE RULES OF THEPROGRAM
B
L Lunch choose protein, a starch and a
vegetable(s) from the approved list.
DDinner choose a protein and a
vegetable(s) from the approved list. (no
starch this meal)
S Choose 2-3 snacks each day (1 should be
a protein shake or equivalent).
B
GUIDELINES
No Grazing, No Added Sugar, No White
Bread, No Pasta, Limit Eating Out, No
Alcohol
No drinking 30 minutes before or after a
meal.
Drink 64 oz of water daily
Have as many vegetables as you like.
Any recipe on www.barifit.com can be
exchanged for a meal/snack
EAim for 90-120 minutes of exercise
weekly.
BBreakfast choose a protein or combination
of protein's and fruit from the approved
food list.
The calorie range is roughly 1,000 calories - 1,400 calories
(depending on capacity and time out of surgery) with
40% protein, 30% fats and 30% carbohydrates. Those
more active may require more calories.
Use the meal consistency worksheet for 30 days to
ensure you are developing healthy bariatric eating
habits. Consistency is key to the success of any diet.
BARIATRIC MEAL
GUIDELINES
Below are estimations of about how many ounces you should be eating as the weeks/months progressfrom your bariatric surgery (+/- 1-2 ounces). 1 OUNCE = 2 TBSP Pureed Food Stage
Solids: Months 1-4
Solids: Months 5-8
Solids: Months 9-12
Solids: Months 18+
Solids: Months 13-17
APPROVED FOOD LISTMEAT
LambLean/Extra Lean Cuts of BeefLean Pork (Pork Tenderloin,Ham, Canadian bacon)Wild Game (Buffalo, Elk,Venison)
SEAFOOD ClamsCrabImitation ShellfishLobsterMusselsOystersScallopsShrimpSquid (Calamari)
Chicken (No Skin)Cornish Hen (No Skin)DuckEggsEgg WhitesEgg SubstituteGooseTurkey (No Skin)
POULTRY FISH CodFlounderHaddockHalibutMackerelSalmonSardinesTilapiaTroutTuna
DAIRY Cottage CheeseGreek Yogurt Light Yogurt (Low carb)Milk
PROTEIN ALTERNATIVES
EdamameImitation MeatMisoTempehTofuWhey Whey isolateVegetarian Protein Powder
APPROVED FOOD LIST
VEGETABLESArtichokeAsparagusArugulaBean sproutsBeetsBroccoliBrussel SproutsCabbageCarrotsCauliflowerCeleryCollard GreensCucumberEggplantEndiveFennelFresh HerbsGarlicGreen BeansJicamaKaleLeafy GreensLeeksLettuceMixed VegetableMushroomsMustard GreensOkraOnionsPeppersRadishes
ApplesBlackberriesBlueberriesCantaloupeCranberriesGrapesGrapefruitHoneydewKiwiNectarineOrangePeachPearPineappleRaspberriesStrawberriesWatermelon
FRUIT
VEGETABLES
Salad GreensSauerkrautShallotsSnow PeasSpinachTomatillosTomatoesTurnipsZucchini
APPROVED FOOD LISTSTARCHY VEGGIES
Beans (Black, Garbanzo, Kidney,Lima, Navy, Pinto, White)Lentils (Brown, Green, Yellow)Peas (Chick, Black-Eyed, Green,Split, Refried)PumpkinPurple/Red/Gold PotatoesSweet Potatoes/YamsSquash (Summer, Winter)
HIGH FIBER STARCH OPTIONS: Replace 1 starch for 1 high fiber option or include in 1snack (max 1 per day).
Low Carb/High Fiber Tortilla (8gof Fiber or Higher)High Fiber Flat-Out (8g of Fiberor Higher)High Fiber English Muffin (8g ofFiber or Higher)1/2 - 1 Serving of All Bran or AllBran Buds
FATS:(Limit to 2-3 per day)
1 oz Cheese 1 oz Nuts2 oz Avocado or Guacamole1 tbsp Butter1 tbsp Nut Butters1 tbsp Cooking Oils 2 tbsp Hummus1 oz Unsalted Seeds (Pumpkin,Sunflower, Hemp, Chia)8 Black Olives or 10 GreenOlives2 tbsp Light Salad Dressings(i.e. OPA, Bolthouse Farms,Skinny Girl)
GRAINS Barley
Brown riceBuckwheatBulgarCorn (Whole Kernal, No Butter)Cous CousOats / OatmealQuinoaSpeltWhole WyeWild Rice
EXAMPLE SNACK
OPTIONS 1 SERVINGS GREEK YOGURT WITH 2 OZ BERRIES WITH OPTION TO ADDIN ALL BRAN BUDS FOR FIBER 2 OUNCES SUGAR FREE BEEF JERKY WITH 1/2 CUP VEGETABLES AND 2TBSP HUMMUS 1/2 CUP 2% COTTAGE CHEESE AND 1 DOLE SUGAR FREE PEACH,PINEAPPLE OR PEAR CUP 2-4 OUNCES DELI MEAT WITH 1 LIGHT STRING CHEESE AND 1HARDBOILED EGG 2-4 OUNCES CUBED HAM, CHICKEN OR TURKEY WITH 1 OUNCEALMONDS AND 1 OUNCE LIGHT CHEESE/STRING CHEESE FLAVORED TUNA PACKET, MIXED WITH 2 OUNCES AVOCADO ORGUACAMOLE SERVED WITH A HIGH FIBER TORTILLA MADE INTO CHIPS EDAMAME PROTEIN SHAKE
MealConsistencyWorksheet……………………………………………………………………………………………………………………..……………………………………………….NAME DATEHowtousethisworksheet
• Eachtimeyoueatamealthatisconsistentwiththeeatingstructure,puta ü inthebox.• Eachtimeamealthatisnotcompliant,putanXinthebox.• Leavetheboxblankifyoudidnoteatthatmealfortheday.• Attheendoftheweek,totalupallofyourX’sanddividebythenumberofmealstogetaconsistencypercentage.
MyConsistencyChecklist Breakfast Lunch Dinner Snack1 Snack2 Other DailyTotal Numberof
AdherentMeals
Monday Tuesday Wednesday Thursday Friday Saturday Sunday TOTALMEALEATENTHISWEEK_________TOTALADHERENTMEALS_________CONSISTENCYPERCENTAGE_________
Monday’sFoodJournal–Date_______________*Logeverythingthatyoueatordrink
MEAL 80%FULL WHATDIDYOUEAT?Ifyousnackedorateanunscheduledmeal/snackrecordunderotherBREAKFAST YES/NO
LUNCH YES/NO
DINNER YES/NO
SNACK1 YES/NO
SNACK2 YES/NO
OTHER YES/NO
Tuesday’sFoodJournal–Date_______________*Logeverythingthatyoueatordrink
MEAL 80%FULL WHATDIDYOUEAT?Ifyousnackedorateanunscheduledmeal/snackrecordunderotherBREAKFAST YES/NO
LUNCH YES/NO
DINNER YES/NO
SNACK1 YES/NO
SNACK2 YES/NO
OTHER YES/NO
Wednesday’sFoodJournal–Date_______________*Logeverythingthatyoueatordrink
MEAL 80%FULL WHATDIDYOUEAT?Ifyousnackedorateanunscheduledmeal/snackrecordunderotherBREAKFAST YES/NO
LUNCH YES/NO
DINNER YES/NO
SNACK1 YES/NO
SNACK2 YES/NO
OTHER YES/NO
Thursdays’sFoodJournal–Date_______________*Logeverythingthatyoueatordrink
MEAL 80%FULL WHATDIDYOUEAT?Ifyousnackedorateanunscheduledmeal/snackrecordunderotherBREAKFAST YES/NO
LUNCH YES/NO
DINNER YES/NO
SNACK1 YES/NO
SNACK2 YES/NO
OTHER YES/NO
Friday’sFoodJournal–Date_______________*Logeverythingthatyoueatordrink
MEAL 80%FULL WHATDIDYOUEAT?Ifyousnackedorateanunscheduledmeal/snackrecordunderotherBREAKFAST YES/NO
LUNCH YES/NO
DINNER YES/NO
SNACK1 YES/NO
SNACK2 YES/NO
OTHER YES/NO
Saturday’sFoodJournal–Date_______________*Logeverythingthatyoueatordrink
MEAL 80%FULL WHATDIDYOUEAT?Ifyousnackedorateanunscheduledmeal/snackrecordunderotherBREAKFAST YES/NO
LUNCH YES/NO
DINNER YES/NO
SNACK1 YES/NO
SNACK2 YES/NO
OTHER YES/NO
Sunday’sFoodJournal–Date_______________*Logeverythingthatyoueatordrink
MEAL 80%FULL WHATDIDYOUEAT?Ifyousnackedorateanunscheduledmeal/snackrecordunderotherBREAKFAST YES/NO
LUNCH YES/NO
DINNER YES/NO
SNACK1 YES/NO
SNACK2 YES/NO
OTHER YES/NO
WHAT YOUR PLATESHOULD LOOK LIKE
ORDER AT WWW.BARIFIT.COM
FINALLY….. A EATINGSTRUCTURE BASEDON SUSTAINABILITY!
This eating structure was designed to be very simple and
structured in order to develop a solid nutritional
foundation…..TRUST THE PROCESS AND KEEP IT SIMPLE!
Stick to the eating structure, approved food list and aim for 90-
120 minutes of exercise weekly and you will achieve SUCCESS!
I promise!
Tosha Stafford
Founder
Disclaimer
Bari-Fit, LLC are not physicians or registereddieticians. Any information provided is not to be taken asmedical advice. It is not intended diagnose, treat, cure, orprevent any health problem – nor is it intended to replacethe advice of a physician and you should always consultyour physician or qualified health professional on any
matters regarding your health. Information provided inthis plan is merely a guideline.