Half (50%) of a meal should be made up of foods that are sources of protein

For meals such as lunch and dinner, include iron-rich protein sources such as meat - beef, chicken, fish and eggs - so that they make up half of the plate, or 50% of the total for consumption. Always use low-fat options.

For breakfast or snacks, it is essential to prioritize calcium-rich protein sources such as milk and dairy products. Start your day with lean dairy: cottage cheese, country or grani cheese, natural yogurts. Using yogurt is great for maintaining your intake of natural probiotics, which are responsible for rebalancing gut bacteria and protecting against intestinal dysbiosis.

Vegetables are the second largest part of your plate (30%)

Here you should include non-starchy foods, these include: artichokes, asparagus, bean sprouts, Brussels sprouts, broccoli, cabbage, cauliflower, celery, cucumber, eggplant, onions, peppers, lettuces, spinach, tomato, turnip, zucchini.

Don't skip the fats

For proper absorption of vitamins A, D, E, K fats are essential. Therefore, do not exclude them from your menu, but add a small amount of oil or olive oil to vegetables. You can compose meals with the addition of nuts, seeds or avocado.

Remember to hydrate

Water is an essential fuel for various reactions in the body and plays a key role in the functioning of the intestines, brain, lungs, kidneys and blood system. Proper hydration will help prevent the formation of stones in the gallbladder and kidneys. Don't sip your meals, keep a distance after eating and return to hydrate about 30 minutes after a meal.

Eat the protein first

Eating protein first serves two purposes. First, it will be easier for you to reach your designated protein intake. There must always be room in your new stomach for products that are sources of protein.

Second, eating protein first will help you feel satiated earlier, which will consequently keep you from overeating. It will also help you stay feeling satiated longer.

Chew your food thoroughly

Chewing your food thoroughly will help you digest your food more easily. Also, it can be a good way to extend the time you eat so that your brain gets the signal that you are full.

Learn to recognize hunger and satiety signals

It is important to listen to your body and recognize the feelings of hunger and satiety. If you skip a meal and are too hungry, the consequence may be that you eat too much. On the other hand, it is very important to learn to recognize the signal of satiety and then finish the meal.

Be patient with yourself

Learning to make healthy changes and listening to your body takes time and practice. Just because you've had surgery doesn't mean you'll learn everything right away. Be patient with yourself as you discover a new healthy way of eating for yourself.