It is likely that after your surgery you will be a lot more aware of your body and how it works. It is also possible that after your surgery you may wish to reflect on your lifestyle and your dietary habits.
The exact make-up of a diversified, balanced and healthy diet varies depending on individual characteristics (e.g. age, gender, lifestyle and degree of physical activity), cultural context, locally available foods and dietary customs.
However, the basic principles of what constitutes a healthy diet remain the same.
A healthy diet includes the following:
• Fruit, vegetables, legumes (e.g. lentils and beans), nuts and whole grains (e.g. unprocessed maize, millet, oats, wheat and brown rice).
• At least 400 g (i.e. five portions) of fruit and vegetables per day, excluding potatoes, sweet potatoes, cassava and other starchy roots.
• Less than 10% of total energy intake from free sugars , which is equivalent to 50 g (or about 12 level teaspoons) for a person of healthy body weight consuming about 2000 calories per day.
• Less than 30% of total energy intake from fats. Unsaturated fats (found in fish, avocado and nuts, and in sunflower, soybean, canola and olive oils) are preferable to saturated fats (found in fatty meat, butter, palm and coconut oil, cream, cheese, ghee and lard).
• Less than 5 g of salt (equivalent to about one teaspoon) per day.
TIPS: Start with breakfast –eat regularly –have snacks only if you need them –be mindful of what you are eating –reduce your portions –drink plenty of water –fill up on fruits and vegetables –opt for whole grains when you can