Seafood: A Delicious and Healthy Protein Source following Bariatric Surgery by Pam Helmlinger, RD, LDN

Following bariatric surgery, Patients in the weight-loss phase following weight-loss surgery are re- stricted to such a limited diet and the more variety of protein you eat, patients are advised to eat the less “burnout” or diet fatigue there is likely to be. I would espe- at least 60-80 grams of cially encourage those who did not like the taste of fi sh before surgery and have not yet tried it since their operation to remember - taste protein every day. This buds change and you can take advantage of this and acquire a taste for amounts to approximately new, healthy foods that were not a part of your diet before this lifestyle three servings of three to change. four ounces of poultry, meat, Fish and Omega-3 fi sh, shellfi sh or low-fat Omega-3 fatty acids have long been recognized to reduce the risk of dairy products each day. dying from heart disease and stroke. Th e American Heart Association recommends eating a three-ounce serving of fi sh rich in omega-3 fatty acids at least twice per week. Th e benefi ts of eating fi sh have been When it comes to fi sh, in my shown to outweigh any possible risks of exposure to contaminants, though many people remain more concerned about the risk of mer- experience people tend to cury than the health benefi ts. either love it or hate it. My Larger fi sh which are higher in the food chain, such as shark, tilefi sh, goal is to share the benefi ts swordfi sh and king mackerel, tend to have higher levels of mercury in hope that even if it is not than smaller fi sh. Some researchers believe that antibiotics, pesticides your favorite food, you will and other chemicals used in raising farmed fi sh may have harmful eff ects on people who eat the fi sh; therefore it may be wiser to choose try to include it more often wild caught fi sh most often. Most freshwater fi sh are lower in omega-3 because of the wonderful fatty acids than saltwater fi sh. benefi ts of fi sh and for more Th e evidence for the benefi ts of eating fi sh rich in omega-3 fatty acids variety in your diet. is stronger than for taking supplements, however, these are still a The American Heart Association recommends eating a three-ounce serving of fi sh rich in omega-3 fatty acids at least twice per week.

good option that are worth discuss- • To get rid of odors while cook- Omega-3 Fatty Acids ing with a healthcare professional ing fi sh, add two tablespoons of (especially for those who do not vinegar to two cups of water and Fish is a lean protein source, simmer it in a small saucepan eat fi sh). Th ere are also vegetarian- which when substituted for satu- friendly supplements made from while the fi sh is cooking. algae for an alternative to fi sh oil. rated fat sources, such as those in Other food sources that contain • When baking fi sh, lay it on a red meat, may lower cholesterol. some omega-3 fatty acids include bed of thinly sliced onions, egg yolks from omega-3 enhanced parsley and lettuce leaves. Th is Omega-3 fatty acids, which are eggs, fl axseed, walnuts, canola oil way, the fi sh will avoid sticking and soybeans. Th ough, similar to and it will have a savory taste. found in fatty fish, are thought to supplements, the evidence of heart- have many health benefits, such healthy benefi ts from eating these Conclusion as: foods is not as strong as it is from eating fi sh. Now that you have reviewed all of the wonderful benefi ts of including • Reducing inflammation Tips for Cooking Fish fi sh in your diet a couple of times throughout the body each week, the recipe on page 24 • Decreasing triglycerides Realizing that the smell of fi sh is may come in handy. Th ere are also a turnoff for many people who do some convenient options for taking • Lowering blood pressure not eat fi sh, these are some tips that fi sh on-the-go, such as foil packets • Reducing blood clotting may be helpful. or cups of canned tuna and salmon, • Reducing risks of dementia frozen steamer varieties of white • Before cooking any fi sh, squeeze fi sh and frozen salmon or mahi • Boosting immunity lime or lemon juice over it, burgers. season with salt and pepper and • Improving arthritis symptoms let it stand at room temperature It is recommended to introduce • Improving learning ability for about an hour. Th e acid of new foods to children at least 10 to (specifically in children) the juice will soften the connec- 15 times. Including these foods in tive tissues of the fi sh so that a your weekly rotation at the dinner shorter cooking time is neces- table can bring frustration, but it Fish High in Omega-3 sary and it will also remain a will be worth it if they learn to eat Fatty Acids: nice color. them at an early age and include them in their diet into adulthood. In place of fresh lemon or lime, • Wild salmon try crystallized lemon or lime On the other hand, if serving them • Albacore tuna products that come in a shaker, to your household is not an option • Lake trout which may be found on the bak- and you want to include them in • Atlantic mackerel ing aisle of most grocery stores. your diet more frequently, the more • Atlantic herring • Sardines convenient single-serving options are great for your own About the Author: lunch or on a regular basis if you live alone. Just remember Pam Helmlinger, RD, LDN, has worked with the Center for that convenience foods are likely to be high in sodium and the Treatment of Obesity at Centennial Medical Center may contain added preservatives. since 2006. She is specialized in bariatric surgery and holds a certifi cate of training in adult weight management. Cur- Enjoy trying new recipes when it comes to seafood and be rently, she provides pre and post-op nutritional counseling in sure to have an open mind if there are many foods you have addition to education for patients in a medical weight-loss never tasted before... they just might become your new program. favorite foods!

Nutrition Facts Serving size = 4 ounces shrimp with Shrimp with Cilantro Pesto 4 tbsp pumpkin seeds (pepitas) 3 tbsp pesto, Servings = 4 2 cloves garlic (minced) Amount Per Serving Servings = 4 4 cups fresh cilantro Serving Size = 4 ounces shrimp with 3 tbsp pesto 1 ounce reduced fat Monterey Jack Calories 255 Calories from Fat 125 Cooking Time = 30 Minutes cheese (shredded) % Daily Value 2 tbsp water Total Fat 14g 22% 2 tbsp fresh lime juice Place the pumpkin seeds, garlic, cilan- Saturated Fat 3g 15% fresh ground black pepper (to taste) tro, cheese, lime juice, water, pepper, Monounsaturated Fat 7g 2 tbsp olive oil, spray olive oil Cholesterol 175mg 58% olive oil and salt in a blender or mini 1/4 tsp salt Sodium 360mg 15% chopper. Blend until smooth (this can 16 ounces shrimp (peeled and Total Carbohydrates 4g 1% be done in advance and kept in the deveined) Dietary Fiber 1g 3% refrigerator). Vitamin A 27% Vitamin C 41% Spray a large non-stick skillet lightly Cook for about four to fi ve minutes, Calcium 13% with oil. Place the pan over medium- tossing frequently. Add the pesto and Iron 24% high heat and when hot, add the cook for another three to fi ve minutes Vitamin K 58 mcg Potassium 381 mg shrimp. until the shrimp are done. Magnesium 95 mg Sugars 0g Protein 27g ABOUT THE OBESITY ACTION COALITION (OAC)

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