Following bariatric surgery, patients are advised to
eat at least 60-80 grams of protein every day. This amounts to approximately
three servings of three to four ounces of poultry, meat, fish, shellfish or
low-fat dairy products each day. Fish is a lean protein source, which when
substituted for saturated fat sources, such as those in red meat, may lower
cholesterol.
Patients in the weight-loss phase following weight-loss
surgery are restricted to such a limited diet and the more variety of protein
you eat, the less “burnout” or diet fatigue there is likely to be.
From my experience patients tend to love or hate fish
but that’s normally because of the taste or the smell that it leaves behind. So
for you to experience a more pleasant fish taste here are some tips you can
follow.
Tips
for Cooking Fish!!
Realizing that the smell of fish is a turnoff for many people who do not eat fish; these are some tips that may be helpful.
Realizing that the smell of fish is a turnoff for many people who do not eat fish; these are some tips that may be helpful.
§ Before cooking any fish, squeeze lime or lemon juice
over it, season with salt and pepper and let it stand at room temperature for
about an hour. The acid of the juice will soften the connective tissues of the
fish so that a shorter cooking time is necessary and it will also remain a nice
color.
§ In place of fresh lemon or lime, try crystallized
lemon or lime products that come in a shaker, which may be found on the baking
aisle of most grocery stores.
§ To get rid of odors while cooking fish, add two
tablespoons of vinegar to two cups of water and simmer it in a small saucepan
while the fish is cooking.
§ When baking fish, lay it on a bed of thinly sliced
onions, parsley and lettuce leaves. This way, the fish will avoid sticking and
it will have a savory taste.
But why is fish so important?
Not that is so important, but it’s a great source of protein
it also comes with Omega-3, this source of fatty acids are really good and help
you to reduce the risk from developing heart problems.
Some people are scared of eating fish because it contains
mercury but here is the secret larger fish which are higher in the food chain, such as
shark, tilefish, swordfish and king mackerel, tend to have higher levels of
mercury than smaller fish. Also
the evidence for the benefits of eating fish rich in omega-3 fatty acids is
stronger than for taking supplements, however, these are still a good option
that are worth discussing with a healthcare professional (especially for those
who do not eat fish).
Another
good source of Omega-3 (if you don’t like fish oil) comes from algae but it
doesn’t give you as much as eating fish. Other food sources that contain some
omega-3 fatty acids include egg yolks from omega-3 enhanced eggs, flaxseed,
walnuts, canola oil and soybeans.
Omega-3 fatty acids, which are found in fatty fish,
are thought to have many health benefits, such as:
§
Reducing inflammation throughout the body
§
Decreasing triglycerides
§
Lowering blood pressure
§
Reducing blood clotting
§
Reducing risks of dementia
§
Boosting immunity
§
Improving arthritis symptoms
§
Improving learning ability (specifically in children)
And now here is the list of fish that are high in
Omega-3
§ Wild salmon
§ Albacore tuna
§ Lake trout
§ Atlantic mackerel
§ Atlantic herring
§ Sardines
