My nickname is ‘Save the Day Sam.’ I can hide in your locker at work, in your handbag/man-bag, or sleep in the glovebox of your car. I’m generally fine without needing refrigeration, and some might say another nickname is ‘Plain Jane’ as I’m quite boring. I’m okay with that because I’ve been planned to save the day when I need to, but sit quietly every other day. Yes, I am indeed an ‘Emergency Food’ and my role in your weight loss surgery journey is to always be there for you when you least expect to need me. That means I’m not here as a quick and easy everyday choice for convenience, and I’m certainly not intended as a tasty snack for between the three main meals each day…

Emergency foods are for days outside of your usual routine or structure. You might be travelling or have a whole lot of meetings at work which interrupt your usual meal planning and preparation techniques. Protein bars work well, but there are many other suitable alternatives too. For example, a boiled egg or two, beef jerky/biltong, a can of tuna/salmon/chicken, or even edam cheese sticks with a portion-controlled bag of natural nuts. A can of the Weight Watchers baked beans is a great call too, as are protein shakes if you have access to an area for mixing one up. Whatever you choose, try to make it the exception rather than rule for your meal and aim for planning and preparing more sustaining and exciting meals to avoid the risk of falling into a FAD diet mentality which can interfere with long-term sustainability (i.e. shakes for breakfast or lunch each day).

I think it’s really important to always use your food label reading skills too. Whatever you choose as your ‘go-to’ emergency food, many options out there have a high risk of dumping, if not feeding cravings for sweet foods. So, I’m thinking today is a chance to a refresh on label reading skills. To kick off, which of these following fluids or foods would you choose for your emergency food?

I’m thinking 3 out of these 5 foods fit the bill for being an emergency food. I know the Protein Up and Go drink and Nothing Naughty protein bar might be rather tempting because of the taste and the incentive of a good protein content, but look at the sugar in these options. If not causing dumping, that sugar is like tipping fuel on the furnace for sweet cravings which can lead you to want more sweet foods and ultimately upset your weight loss journey. So, remember to look at the Per Serving column for drinks and the Per 100g column for foods for sugars and total fat content.

TAKE HOME

Emergency foods have a specific role in healthy eating behaviour after weight loss surgery. They may not be overly appealing or appetising, but by being non-perishable they can be stored for however long they might need to be when you’re in your usual routine - and yet be your meal for any day you’re caught out of that routine. The protein content will manage your appetite and get you through until your next meal rather than skipping it and then feeling the need for snacking later that day.

That means emergency foods are a key part of planning and preparation which is the ‘not so secret’ secret to success in healthy dietary behaviour for weight loss maintenance after surgery. Even so, watch out for wording when choosing your emergency foods because not all are what they may seem.

Do products promoted as a good source of protein mean they are always suitable? What do words like ‘naughty,’ ‘good’ or ‘bad’ really mean? Why do such words get attached to the foods we see or might eat each day? I know everyone might have a different answer to that, but I encourage you all to think more along the lines of emergency foods either being appropriate or less than ideal choices for your specific journey.