Healthy protein and veg diet snack box for lunch

The Importance of Protein for a Post Bariatric Surgery Diet

By Ellen Thomsen, MS, RD, LMNT, CDE, IFNCP™ June 23, 2020 Posted in: Weight Management

Consuming the right amount of protein is essential for optimal body function. Getting the right amount can help with healing, immune function, muscle gain and much more. Protein needs vary among individuals. Knowing how much to get, when to consume it, what foods to eat - these are just a few of the questions that might come up. It doesn’t help that all the marketing for food products can lead us down rabbit holes of confusion. Protein can be as easy as 1-2-3.

How Much Protein Do You Need?

Protein needs are based off your body weight, health conditions, exercise level and health goals. While very high protein diets are popular, the average person can meet their protein needs quite easily.

Condition	Protein Recommendation grams multiplied by kg body weight per day
Dietary Reference Intake	.8 grams protein x kg of bw
Healthy Adult	.8-1 grams protein x kg of bw
Stress (Cancer, IBD)	1-1.5 grams protein x kg of bw

What Foods Have Protein?

There are a variety plant and animal sources available that are excellent sources of protein. Consuming a variety of protein-rich foods is encouraged, this is especially important with plant-based diets. While there are many packaged protein foods available – protein bars, protein chips, protein drinks; Whole-food protein options can have naturally occurring added benefits from vitamins, fiber and more.

Food	Average Protein Amount (grams)
Chicken, Beef, Pork – 3 oz. portion	21-26 grams
Greek Yogurt	15-17 grams
Cottage Cheese, ½ cup	13 grams
Peanut Butter 2 Tbsp.	8 grams
Kidney Beans, ½ cup	7 grams
1 Egg	6 grams
Nuts: almonds, pistachios, peanuts, 1 oz.	6 grams

How to Make Sure You Get Enough Protein

Planning! Plan to have a source with each meal to spread your protein throughout the day. It will help to keep you full, balance blood sugar and provide energy. Try to plan your meals around your protein foods– here are some ideas to get you started.

- Greek yogurt Parfait with almonds and berries
- Taco salad with black beans and shredded chicken
- Veggie scramble with eggs and cheese
- Whole grain toast with peanut butter and banana

Protein foods are imperative for health. I challenge you to try a new protein food this week! Love black beans – try chickpeas. Always make chicken – try venison. Have almonds daily – try pistachios. Eating a variety of protein sources is key and will expand your eating options!

For more questions, reach out to the CHI Health Weight Management department.

Ellen Thomsen, MS, RD, LMNT, CDE, IFNCP™

Ellen Thomsen, MS, RD, LMNT, CDE is a Registered Dietitian, Certified Diabetes Care and Education Specialist and Integrative and Functional Nutrition Certified Practitioner. She is the diabetes education program coordinator at CHI Health and sees patients at the Millard Clinic. She works with patients to identify root causes to health conditions and make changes to improve overall health. Ellen’s passion is to help others develop lifestyle habits that allow them to feel their best.