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Tiny Tummy Tips, Issue #45 -Thanksgiving Survival Guide: After Bariatric Surgery
November 20, 2023

Thanksgiving Survival Guide: After Bariatric Surgery

Tiny Tummy Tips, Issue #45-- Annual Thanksgiving Survival Guide: Reminding You How to Enjoy Thanksgiving After Bariatric Surgery

In This Issue

1) Thanksgiving is a Verb
2) What Your Thanksgiving Day Plate Could Include
3) Pro Tips
4) Get Rid of Leftovers
5) Accountability

Thanksgiving is a Verb

Just a reminder. Thanksgiving is a VERB.

Take time to give thanks. For everything.

Be thankful for how far you’ve come…even if you’re not where you want to ultimately be. Make a list of any non-scale victories you’ve enjoyed!

Read More About Non Scale Victories (NSVs)

If you haven’t had your surgery yet, be thankful you’ve started on the journey. If you’ve had surgery and have experienced weight regain, be thankful for the “tool” you have and know it can work for you again.

Live everyday with an attitude of gratitude. Use Thanksgiving Day to remind yourself to do so. Gratitude changes everything.

I’m grateful for you. Thank you for the time you take to read the words I write.

Wishing you and your loved ones a very happy, healthy and delicious Thanksgiving Day!!!!

What Your Thanksgiving Plate Could Include:

No matter how far out of surgery you are, enjoy a little of the festive tastes of Thanksgiving without getting off track:

Clear Liquid Diet Stage

Bone Broth. Add rosemary, sage, and thyme.

Full Liquid Diet

Protein Pumpkin Shakes

Pureed/Soft Diet

• Cauliflower mashed “potatoes”
• Mashed potatoes or mashed sweet potatoes (no skin): sweeten with crushed pineapple or small amount of orange juice... Or simply cinnamon or pumpkin pie spice. Leave out the butter, sugar, brown sugar and/or marshmallows


• All natural, no sugar added applesauce. Sprinkle with pumpkin pie spice
• Plain nonfat Greek yogurt + canned pumpkin (not canned pumpkin pie filling) + vanilla extract. Sprinkle with cinnamon or pumpkin pie spice.


• Plain nonfat Greek yogurt + pumpkin pie extract. Sprinkle with cinnamon
• Sugar free vanilla pudding + fat free cool whip. Sprinkle with nutmeg

Regular Diet

A full meal might look like this:

• 1-4 ounces turkey (adding a small amount of gravy will help it go down better)
• Unlimited green vegetables: Steamed green beans (not traditional green bean casserole), salad
• ½ cup max COMBINED of any of the “yummy carby stuff”
• 3 bites of your favorite dessert

Eat in this order. ALWAYS:

• PROTEIN 1st (turkey or ham)
• VEGETABLES OR FRUITS 2nd (green beans, salad, fruit salad)
• CARBS/STARCH Last (Stuffing, mashed potatoes, sweet potato casserole, corn, rolls, etc.)

When you fill up on protein and produce, it almost IMPOSSIBLE to overeat the carbs!


Bring a Healthy Dish

Whether you’re hosting or attending, make or bring at least ONE healthy recipe. There are endless lowfat, “carb swap” recipes to be found online.

EVERYONE can benefit from a healthier recipe. Pinterest is my go-to for things like:

• Cauliflower Mashed Potatoes
• Low Carb Stuffing
• “Unstuffed Stuffing”


• Healthy Green Bean Casserole
• Low sugar cranberry sauce

• Sugar free apple
• Low fat pumpkin pie
See My Thanksgiving Pinterest Board

Make It Look Fun!

When you make healthy food LOOK fun to eat, it’s an easy buy-in.

These turkey shaaped crudites platters are my personal favorite. I always make one at Thanksgiving for my family. It’s fun to watch it get gobbled up because it looks so cute!

Get Rid of Leftovers

The Thanksgiving meal itself is not always the problem. It’s leftovers that get continuously eaten in the week after that can become a problem. So:

• Purchase inexpensive plastic containers you can fill up with leftovers and send home with your guests.
• Give them to neighbors
• Take them to work
• Donate them to a shelter

If all else fails. Throw leftovers away. Sounds tough, I know! But “throw them out or thrown them in. Either way they will go to waste…or waist!”

(Maybe cook less to begin with?!)

P.S. Accountability Matters

Say What You’ll Do. Do What You Say.

Tell someone else…spouse, friend, family member… what your Thanksgiving plan is:

It might look like this:

“I’m going to eat turkey first, then a few brussels sprouts, then 4 bites of my favorites- stuffing and sweet potatoes! I’m going to savor each bite vs. gobbling it down. Please kindly remind me to slow down if you see me eating kinda fast. When dessert comes, I’m going to get up from the table and go for a walk.”

Publicly saying what you’ll do, helps you do it. Try it and see!

Track your Intake

If ever there was a time to keep a food diary, it’s on a holiday! Writing down everything you eat and drink is one way to maintain personal accountability!

Enjoy the day! In Gratitude, Suzette Kroll, RDN

Pay It Forward

Tiny Tummy Tips Newsletter delivers practical, professional advice and simplifies what to eat after weight loss surgery.

If you like this e-zine, please do a friend (and me) a big favor and "pay it forward" by sending the link or posting on your social media.

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Comments? Ideas? Feedback?

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See you in the next issue!

In Health,

Suzette Kroll, RDN

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