Staying on Track with Nutrition During the Holidays
October 30, 2025By: Janet Klein, MS, RDN, CDN, CDE
Categories: Bariatric, Blog, Health & Wellness
A Guide for Bariatric Surgery Patients — Pre- and Post-Operative
The holidays bring joy, family, and festive foods — but for those preparing for or recovering from bariatric surgery, they can also bring unique challenges. Between social gatherings, travel, and endless buffets, staying mindful can feel overwhelming.
The good news? With a little planning and self-awareness, you can enjoy the season and stay true to your goals.
If You’re Preparing for Surgery (Pre-Op)
Your pre-operative phase is the perfect time to build the habits that will support you long after surgery. The holidays are a chance to practice mindful eating, portion control, and balance.
- Plan Ahead - Check menus or ask what’s being served. Focus on lean proteins, vegetables, and whole foods. If you’re bringing a dish, make it something that fits your plan — like grilled chicken skewers, shrimp cocktail, or roasted veggies.
- Practice Portion Awareness - Use a smaller plate and eat slowly. It takes about 20 minutes for your brain to recognize fullness — a skill that becomes essential post-surgery.
- Maintain, Don’t Restrict - Unless you are scheduled for surgery soon and are following the liver shrinkage pre-op diet, this isn’t the time for crash diets. Aim to maintain your current weight and reinforce healthy habits rather than chasing perfection.
- Skip Liquid Calories - Sweet beverages, holiday punches, and eggnog can derail progress fast. Choose plain water infused with fruit, flavored waters, or herbal teas instead.
- Keep Protein a Priority - Adequate protein intake before surgery helps with healing and muscle preservation afterward. Include a protein source at every meal.
If You’re After Surgery (Post-Op)
The holiday table may look different now — and that’s okay. This season, focus on celebrating your progress while making smart, comfortable choices.
- Protein First, Always - Make protein your priority at every meal. A few ounces of turkey, chicken, or fish can go a long way in keeping you satisfied and stable.
- Bring a “Safe” Dish - Offer to bring a high-protein, low-sugar dish that you know you can enjoy — like Greek yogurt dip, crustless mini quiches, or a colorful veggie platter.
- Savor, Don’t Deprive - If there’s a traditional food you love, enjoy a mindful bite. Eat it slowly, appreciate the flavor, and move on. One small taste won’t undo your progress.
- Hydrate (Between Meals) - Stay consistent with fluids, but avoid drinking during meals to prevent discomfort and help your pouch do its job.
- Be Careful with Alcohol - After surgery, alcohol is absorbed faster and affects you more intensely. If you choose to drink (and your bariatric team says it’s safe), go slow and hydrate well.
- Keep Moving - Even light physical activity — a short walk after dinner, dancing with family, or stretching — helps with digestion, energy, and mindset.
Holiday Mindset Reminders
Remember Your “Why”
Reflect on your reasons for choosing surgery — your health, confidence, or freedom from pain. Keep those motivations front and center when faced with temptation.
Set Gentle Boundaries
It’s okay to say no. Try:
“That looks delicious, but I’m sticking to my plan — I’m feeling really good with it.”
Stay Connected
Lean on your support group, dietitian, or bariatric team if you’re struggling. You’re not alone — sharing helps you stay grounded and accountable.
Final Thoughts
The holidays aren’t about perfection — they’re about connection.
Give yourself permission to celebrate your progress, enjoy the season, and let go of guilt if things aren’t flawless.
A single meal won’t define your journey. What matters most is consistency, compassion, and the commitment to take care of yourself — one mindful choice at a time.
Wishing you a joyful, healthy holiday season!
