The festive season can feel like a never-ending parade of food, lunches, BBQs, grazing platters and indulgent foods around every corner. If you have had bariatric surgery, such as a gastric sleeve or gastric bypass, it is very normal to wonder how to enjoy it all without feeling like you are going to derail your progress.

It is important to know, you do not need to avoid festive food, and you do not need strict diet rules as you head into the holiday season.

The key is building festive meals and snacks that work with your surgery, keep you satisfied, and help you feel in control whilst still joining in.

This is where our strategy, Smart Food Combinations, comes in – and it is a strategy you can apply to ANY meal or snack.

WHY SMART FOOD COMBINATIONS HELP AFTER BARIATRIC SURGERY

Smart Food Combinations help you stay in control during the festive season, when there is food everywhere. By prioritising protein and fibre first and balancing these with a little carbohydrate and healthy fat, you feel satisfied sooner and stay satisfied longer. That means you can include your festive favourites without the snowball effect of grazing and overeating.

A Smart Food Combination is a balance of:

protein + fibre-rich salad or veg + carbohydrate + healthy fat

Whilst it is helpful as a guide, the reality is that much of what we eat does not fit neatly onto a dinner plate or into a perfect pie graph. Think smoothies, soups, wraps, stir fry, sushi, takeaway, café meals or snacks.

However, the Smart Food Combination framework can be applied to any of these and can absolutely be utilised to tackle any festive eating occasion.

For example, you can use this structure on your Christmas lunch or dinner plate, at a BBQ, from a grazing board, or even to help manage Christmas treats.

HOW TO BUILD A FESTIVE PLATE USING SMART FOOD COMBINATIONS

This flexible approach means that no food is off limits, you simply build your serve in a way that works for you after your surgery.

REAL FESTIVE SEASON EXAMPLES

Grazing table:

• prawns + cheese cubes + cherry tomatoes

• ham slices + crackers + cucumber sticks

• smoked salmon + veggie sticks + dip.

BBQ:

• steak or prawns + Greek-style salad + a small piece of bread

• chicken skewer + leafy salad + potato salad.

Christmas Lunch:

• Turkey + steamed greens + roast potato or corn

• ham + garden salad + fruit salad

• salmon + slaw + a bread roll.

By knowing how to implement our Smart Food Combinations framework in any situation you can help minimise the hunger - cravings - grazing cycle that is so common after weight loss surgery.

WHAT ABOUT FESTIVE SEASON INDULGENCES

Indulgences are part of the Festive Season and you can include them and still support your goals. Following is some simple Smart Food Combination indulgent inspiration:

• pavlova + berries + Greek yoghurt

• fruit mince pie + high-protein Greek yoghurt

• a small piece of Christmas cake + strawberries

• a couple of chocolates + fresh fruit

• a small scoop of trifle served after a protein-rich meal (this could be in place of the carbohydrate component at the main meal).

Pairing sweet foods with protein or fibre helps with portion control, without feeling like you are missing out, whilst giving your body the nutrients it needs.

DON'T FORGET YOUR FUNDAMENTAL EATING BEHAVIOURS

Smart Food Combinations are powerful, but ensuring you continue to implement all the positive eating behaviours you have developed since having bariatric surgery will also make a difference. Don't forget these fundamental behaviours:

• Stop drinking 30 minutes before eating, avoid fluids with food, and wait 30 minutes after eating before drinking.

• Take small bites, chew well, and ensure you are eating slowly.

• Pause between mouthfuls, putting your cutlery down if you need to.

• Stop eating when you are satisfied, rather than continuing to eat until 'full'.

• Avoid long, drawn-out grazing. Serve yourself a small plate and eat over a maximum of 20 minutes.

These habits help your gastric sleeve or gastric bypass work the way it is designed to. This means you are working with your surgery, rather than against it.

FREQUENTLY ASKED QUESTIONS

1. What can I eat on Christmas Day after weight loss surgery?

Choose a protein food you enjoy, add salad or vegetables, and include a small serve of a carbohydrate food like roast potato, bread or fruit. Small portions, slow eating and stopping at satisfied matter far more than avoiding foods.

2. Can I have dessert after bariatric surgery?

Yes. Enjoy a small dessert portion mindfully, ideally after a small balanced meal if you have capacity, or paired with something like Greek yoghurt or fruit as a separate eating occasion. This helps you feel satisfied and makes it easier to keep portions comfortable.

3. Why am I hungrier at Christmas time?

Festive food is often higher in refined carbs, and grazing tables make it easy to eat constantly. Plating your meals and snacks based on Smart Food Combinations helps minimise cravings, rebound eating and uncontrolled grazing.

FINAL THOUGHTS

You do not need to avoid all festive season food to stay on track.

Using our Smart Food Combinations frameworks gives you a simple, flexible way to enjoy festive foods and indulgences, while supporting your body and your goals after bariatric surgery.

You get to choose what works best for you, with confidence, comfort and no guilt.

We wish you an enjoyable and relaxing Festive Season!