Eating out can be an enjoyable part of life, and for bariatric patients, it’s completely possible to enjoy a restaurant meal while sticking to a healthy eating plan. At CER Bariatrics, we understand that eating out can feel challenging after bariatric surgery. With a few practical strategies, however, it’s easy to make great choices that align with your goals.

• Research the Menu: Many restaurants post menus online, so check ahead to find dishes that suit your nutritional needs.
• Look for Healthier Options: Choose items with keywords like “grilled,” “steamed,” or “roasted.” Avoid options labeled “fried” or “breaded” as they tend to have higher fat and calorie content.
• Decide on Portions: Restaurant portions are typically large. Consider sharing with a friend or asking for a half-portion if available.

• Prioritize Protein: Start with lean protein choices, as they’ll help you feel full and maintain muscle. Good options include chicken breast, fish, eggs, turkey, and lean cuts of beef.
• Add Vegetables: Fresh or steamed vegetables add fiber, vitamins, and minerals without excessive calories. Avoid heavy dressings and sauces, which can add unnecessary fats.
• Limit Carbs and Sugary Sides: Choose complex carbs, like sweet potatoes or whole grains, and avoid sugary sauces or drinks, which can spike blood sugar levels.

• Ask for a To-Go Box: Before you even start eating, ask for a container so you can separate what you plan to eat and save the rest for later.
• Use Small Plates: If the restaurant offers small plates, consider ordering one or two instead of a large entrée.
• Cut Food into Small Pieces: This makes it easier to chew slowly and helps with digestion, allowing your body time to feel full.

• Slow Down: Take small bites, chew thoroughly, and savor each flavor. Mindful eating improves digestion and helps you recognize fullness.
• Limit Distractions: Focus on your meal and avoid distractions like your phone or television, which can lead to overeating.
• Listen to Your Body: Stop eating as soon as you feel full to avoid discomfort or stretching your stomach.

• Avoid Drinking with Meals: Drinking too much while eating can cause discomfort and interfere with the digestion of food in bariatric patients.
• Hydrate Before and After: Aim to drink water 30 minutes before or after meals, but avoid drinking during meals.
• Opt for Water or Unsweetened Beverages: Avoid sugary drinks, sodas, and alcohol, as they add empty calories and can lead to dumping syndrome, a common concern after bariatric surgery.

• Customize Your Order: Don’t hesitate to ask for adjustments. Most restaurants can make small changes, like replacing fries with vegetables or a side salad.
• Request Sauces on the Side: Sauces can be high in sugar or fats. Having them on the side allows you to control the portion.
• Ask About Cooking Methods: Feel free to ask if dishes can be baked or grilled instead of fried.

• Check Salad Ingredients: Salads can often contain hidden fats and sugars, like candied nuts or heavy dressings. Opt for simple ingredients with a vinaigrette on the side.
• Beware of “Healthy” Traps: Just because something is labeled “healthy” or “low-fat” doesn’t mean it’s right for you. Focus on whole foods, lean proteins, and fresh ingredients.

• Italian Restaurants: Opt for grilled fish, chicken, or a lean meat dish. Consider marinara sauce instead of creamy ones, and watch portion sizes.
• Mexican Restaurants: Try grilled meats, fajitas without tortillas, and avoid fried items. Salsa and guacamole are great for added flavor and nutrients.
• Asian Cuisine: Look for steamed or grilled options, such as steamed fish or chicken, and avoid sugary sauces. Substitute white rice with brown rice or a side of veggies.
• Fast Food: While not ideal, if fast food is your only option, consider grilled chicken sandwiches (without the bun), salads with lean protein, or a small chili.

• Avoid Creamy Dressings and Dips: Ask for lighter options, like balsamic vinaigrette, or use lemon for flavor.
• Skip Dessert: Desserts are often loaded with sugar and empty calories. Consider fruit if you want something sweet, or save dessert for a special occasion.