Vegetarian Lifestyle Use These Smart Planning Tips for Nutritional Excellence

August 2013

on TRACK with barix Support to Keep You On Track With a Healthful Lifestyle

Vegetarian Lifestyle Use these Smart planning tips for nutritional excellence

well-balanced vegetarian diet has some real health benefits Types of Vegetarian Diets A and is associated with a lower risk of obesity, heart disease, Lacto-vegetarian diets exclude meat, fish, poultry and eggs. diabetes and stroke. Not surprisingly, Dairy products are included. it can add years to your life. Lacto-ovo vegetarian diets exclude meat, fish and poultry. The key to a nutritionally sound Dairy products and eggs are included. vegetarian diet is variety, including fruits, vegetables, leafy greens, whole Ovo-vegetarian diets exclude meat, poultry, fish and dairy grain products, nuts, seeds, legumes, products. Eggs are included. and in some cases dairy products Vegan diets exclude meat, poultry, fish, eggs and dairy products. and eggs. Those who simply replace animal products with plant-based Flexitarian diets are primarily plant-based, but include meat, junk food run the risk of nutritional dairy, eggs, poultry and fish occasionally or in small amounts. deficiencies and are not likely to reap any health benefits. But well- planned vegetarian diets can meet nutritional needs — yes, even after be mixed with soy milk for a greater the body ends up with all the essential weight loss surgery – and help you to protein boost. See page 3 for a more amino acids that it needs to function live both a healthier and a longer life. complete listing. properly. The complementary foods don’t even need to be eaten at the Meeting Protein Goals Not All Proteins are Created same time to provide the body with complete proteins. Since many concentrated sources Equal. of protein come from meat, fish, Proteins are made up of amino Combine the food groups below poultry and dairy products, how can acids. Complete proteins contain all for complete proteins. Those with a you meet your protein goal after essential (cannot be made by the particularly strong matching of amino weight loss surgery without these body) amino acids. Where animal acids are in bold. foods? It’s not too hard if you focus sources of protein are complete, • Legumes with grains, nuts, on selecting and eating food with non-animal protein sources (with seeds or dairy a higher protein level first. High- the exception of soybeans—which protein smoothies and shakes can contain complete protein) lack one • Grains with dairy, legumes, nuts help you to reach your protein or more of the essential amino acids. or seeds goals more easily. There is a wide This is where eating a variety of range of protein supplements made foods comes in. Plant-based foods • Dairy with nuts, seeds, grains and from soy, hemp or other vegetarian complement each other by providing legumes sources to choose from. These can different sets of amino acids, so that Continued on page 2

Some familiar complementary food LEGUMES combinations include beans and rice, peanut butter sandwich, macaroni Alfalfa Egyptian Bean Licorice Red Kidney Bean and cheese, hummus with pita bread, Egyptian White Asparagus Bean Lima Bean Rice Bean grilled cheese sandwich, cereal with Broad Bean milk, pizza, and refried beans with a tortilla. Asparagus Pea English Bean Madagascar Bean Runner Bean

Legumes Baby Lima Bean Fava Bean Mexican Black Bean Red Eye Bean Legumes can be easily incorporated Black Bean Fava Coceira Mexican Red Bean Red Clover into your diet in fun and delicious ways. There are lots of varieties, so Black-eyed Peas Field Pea Molasses Face Bean Scarlet Runner Bean cooking with them is very versatile. Black Turtle Bean French Green Beans Mung Bean Small Red Bean Legumes are nutrition powerhouses rich in calcium, vitamin B-12, iron, Boston Bean Frijol Bola Roja Mung Pea Snow Peas zinc and protein. Many legumes can be found in fresh, dried, canned or Boston Navy Bean Frijole Negro Mungo Bean Southern Peas frozen options. If you are going for canned legumes, look for those with Broad Bean Great Northern Bean Navy Bean Sugar Snap Peas an organic label. These usually do not have added salt, preservatives or Cannellini Bean Green Beans Pea Bean Soybean other unnecessary ingredients. Chickpeas Green/Yellow Peas Peanuts Wax Bean

What About Vitamin Chili Bean Kidney Beans Peruvian Bean White Clover Supplements? Coco Bean Lentils Pinto Bean White Kidney Bean Everyone undergoing weight loss surgery needs a complete multi- Cranberry Bean Lespedeza Red Bean White Pea Bean vitamin and mineral supplement. Many need sublingual vitamin B-12, Dwarf Beans calcium and vitamin D and iron. Let your dietitian know if you follow IRON-RICH FOODS a vegetarian diet so that they can adjust your supplement regimen to Heme Iron Heme Iron Heme Iron Nonheme Iron Nonheme Iron Nonheme Iron meet your individual needs. 3.5mg or more 2.1-3.4mg 0.7mg-2.0mg 3.5mg or more 2.1mg-3.4mg 0.7mg-2.0mg 1 oz peanuts, Make sure to include foods in your 1/2 cup canned pecans, walnuts, diet that are a good source of calcium, lima beans, red pistachios, roast- 1 cup enriched vitamin D and iron, and have your lab 3 oz beef liver 3 oz beef 3 oz chicken kidney beans, ed almonds, cereal values evaluated regularly to insure chickpeas or roasted cashews that you are meeting your body’s split peas or sunflower requirements. seeds 1/2 cup dried 3 oz chicken 3 oz canned 1 cup cooked 1 cup dried seedless raisins, Dietary Iron Sources 3 oz halibut liver sardines beans apricots peaches or Iron from animal sources (heme iron) prunes is generally better absorbed than 1 medium 3 oz clams 3 oz turkey 3 oz perch 1/2 cup tofu 1 cup spinach iron from plant sources (nonheme baked potato iron). Foods rich in vitamin C enhance 1 oz pumpkin 1 medium stalk 1 medium green 3 oz mollusks 3 oz salmon absorption. Coffee, tea, and calcium- seeds of broccoli pepper rich foods decrease absorption. If you 1 cup cooke d 1 oz squash are unable to obtain adequate protein 3 oz oysters 3 oz tuna enriched egg 1 cup pasta seeds from dietary sources, you may require noodles additional iron supplementation, but 1 oz sesame 1/4 cup wheat 3 oz ham 1 slice of bread check with your doctor or dietitian seeds germ first. 3 oz veal 1 cup rice

subscribe PROTEIN SOURCES (from page 1) to Lacto- Non- Lacto- Ovo- Food Protein Ovo- Vegan On Track With Barix Vegetarian Vegetarian Vegetarian Vegetarian www.barixclinicsstore.com/ 3 oz meat/fish/poultry 21 grams √ newsletter_sign_up.html whey protein powder 18-25 grams √ √ √

8 oz skim milk 8 grams √ √ √

RECONSTRUCTIVE ½ cup cottage cheese 14 grams √ √ √

6 oz Greek yogurt 13 grams √ √ √ SURGERY 6 oz yogurt 7 grams √ √ √ To receive a free recon- 1 oz cheese 6 grams √ √ √ structive surgery guide, 6 grams √ √ √ call 800-282-0066 or send us egg, medium an email at [email protected] ¼ cup egg substitute 6 grams √ √ √ with your name and contact 1 Tbsp. nonfat dry 1.5 grams √ √ √ information. Our reconstructive milk surgery program is currently ½ cup vegetarian performed at our centers in 9 grams √ √ √ √ √ refried beans Michigan, and Pennsylvania. Call us today for more ½ cup black beans 7 grams √ √ √ √ √ information! ½ cup chickpeas 8 grams √ √ √ √ √

1 small baked potato 3 grams √ √ √ √ √ Share Your ½ cup oatmeal 3 grams √ √ √ √ √ 1 slice bread 2 grams √ √ √ √ √

Success ½ cup tofu 9 grams √ √ √ √ √ Tell us about how your life has 1 black bean burger 11 grams √ √ √ √ √ changed as a result of your weight loss surgery. Your story may be soy protein powder 18-25 grams √ √ √ √ √ printed in this publication or on one 1 cup unsweetened 6 grams √ √ √ √ √ of our websites and can serve as an soy milk inspiration to others. 1 cup unsweetened 1 gram √ √ √ √ √ Submit your story online (http:// almond milk www.barixclinicsstore.com/share_ 3 oz seitan 19.5 grams √ √ √ √ √ your_story.html). (wheat gluten) We’d love to hear from you. ½ cup soybeans 15 grams √ √ √ √ √ ½ cup cooked lentils 9 grams √ √ √ √ √

½ cup cooked quinoa 5.5 grams √ √ √ √ √ Questions ½ cup cooked broccoli 2.5 grams √ √ √ √ √ about financing 2 Tbsp. hemp 6 grams √ √ √ √ √ your surgery? protein powder Call a Barix Patient 2 Tbsp. hemp seeds 5 grams √ √ √ √ √ Service Representative 2 tbsp. peanut butter 7 grams √ √ √ √ √ at 800-282-0066 28 almonds 6 grams √ √ √ √ √

2 cups fresh pumpkin Most of us are really out of touch with olive oil cooking spray the calories contained in our fast food ½ tsp. salt meals. A recent study found that 25% ½ cup roasted pumpkin seeds of people estimated that their meal had ¼ cup walnuts, chopped 500 calories less than it actually did. The average adult fast food meal has 836 1 cup cup fresh strawberries, sliced calories. The average school-aged child’s 3 cups fresh spinach meal has 733 calories. That’s a lot of Preheat oven to 400 F. Slice the fruit calories and we are not aware that we are of a pumpkin lengthwise into strips eating that much. Soon we will be faced and then cut those up into large with calories on menu boards before we chunks. Microwave the chunks in a order. The big question is whether it will bowl for 2 minutes and then cut into change our food selections. 1-inch cubes. Spray with olive oil cooking spray and sprinkle with salt. Roast on a baking sheet for about an hour, stirring It Worked for Me every 20 minutes. Cool. Adapted from the Barix forums Toss all ingredients together and drizzle with Walden Farms salad dressing. (www. Post: I found My waldenfarms.com). Makes 4 servings. Fitness Pal to be an outstanding tool to Nutrition information per help stay in control serving: 160 calories, 7 grams protein, of food choices, and 10 grams fat, 10 grams carbohydrate, 214 mg it is free. It is very sodium. easy to use. I can log in from my laptop at work and I’ve also downloaded the Southwest Salad app on my iPad, which syncs to 2-4 cups chopped romaine lettuce or the online version. It has an leafy green of choice amazing search feature that allows you to search 1 serving red quinoa cooked and chilled for all kinds of food! Almost everything that I’ve (1/4 cup dry) looked up is in there. ½ cup organic black beans, canned ½ cup corn ½ cup red pepper, chopped 1 small tomato, chopped Reward Yourself 2 Tbsp red onion, diced This month, you could earn a SPECIAL GIFT for your “It Worked For Me” tips or recipes! Just submit Put all of the salad ingredients in a bowl, top as many recipes and “It Worked For Me” tips as you with Walden Farms Chipotle Ranch dressing like. The most original and creative will be awarded a (www.waldenfarms.com) and enjoy. Makes 3 special gift from our online store. Include your name servings. and contact info with your entry—make sure your Nutrition information per recipes follow Barix nutritional guidelines. serving (includes 4 tbsp. Walden Farms Tips must be submitted by August 31, dressing): 150 calories, 7 grams protein, 2 2013 Please send comments, ideas, recipes grams fat, 30 grams carbohydrate, 348 mg and “It Worked For Me” tips to Deb Hart, RD, sodium. LD at [email protected].