If you’ve recently had bariatric surgery and are feeling a little anxious about navigating parties, family dinners, and tempting holiday treats, you’re not alone. It’s normal to feel a little nervous about your first post-surgery holiday meal.
The good news? You can enjoy the season fully while staying on track with your health goals.
Board-certified general surgeon Dr. Mikhail A. Botvinov and the Bergen Bariatric and Surgical Solutions team are here to help you make the holidays stress-free with a few simple strategies.
Before heading to a gathering, take a moment to plan your meals and snacks. If possible, ask what’s being served or bring a bariatric-friendly dish to share.
Need an idea? Consider bringing turkey roll-ups, a veggie-packed soup, or Greek yogurt dip with fresh veggies.
Having familiar, protein-rich options means that you can enjoy the event without feeling deprived.
If you’re still in the early stages of post-surgery recovery, stick with your prescribed dietary phase, even during the holidays.
If you’re in the clear liquids phase, don’t “cheat” with solid foods. Your stomach is still healing. Rushing to solid food — even your favorite holiday foods — too soon can cause pain, nausea, or complications.
If you’re in the progression phase, focus on soft, high-protein foods like pureed soups, mashed sweet potatoes, or soft scrambled eggs. You might also try smooth soups made with pureed vegetables and lean protein.
Don’t eat solids until you’re 6-8 weeks post-op.
When in doubt, follow Dr. Bergen’s recovery plan so you stay on track while your body gets the gentle nourishment it needs.
At holiday meals, fill your plate with lean proteins first, such as turkey, chicken, fish, or tofu, before sampling side dishes. This helps you stay satisfied and supports muscle recovery and healing.
Tip: Choose baked, steamed, or roasted protein sources instead of fried.
After bariatric surgery, your stomach can only hold a small amount of food. It’s easy to overeat when surrounded by festive favorites, so use smaller plates, take slow bites, and pause between servings.
Listen to your body and stop when you’re comfortably full, even if your plate isn’t empty.
Desserts can be tricky, especially if you’re sensitive to sugar after surgery. Choose small tastes of your favorites or try protein-packed alternatives like Greek yogurt parfaits, sugar-free pudding, or baked apples with cinnamon.
If you have diabetes or dumping syndrome, it’s best to avoid high-sugar treats altogether and focus on protein and fiber to keep your blood sugar stable.
You need to stay hydrated, but remember to avoid drinking fluids 30 minutes before and after meals to prevent overfilling your stomach. Sip water, herbal tea, or other low-calorie drinks between meals.
The holidays are about more than what’s on your plate.
Shift your focus to connection with friends and family. Take time to chat with friends, go for walks together, or listen to your favorite holiday music.
If you slip up, don’t be hard on yourself. Just get back to your healthy habits at the next meal.
If you’re struggling or feeling overwhelmed, reach out for support. You can talk to your Bergen Bariatric and Surgical Solutions P.C. care team, family, or a bariatric support group for encouragement or accountability.
At Bergen Bariatric and Surgical Solutions P.C., we’re always here to help you navigate every stage of your weight loss journey.
Questions? Schedule an appointment online or reach out to us at 201-731-6919.
