Fall Comfort Food, Lighter Plates

The first chilly week in Commack, the calls to my office change. It’s not about summer salads anymore — it’s “Can I still have pumpkin soup?” and “What do I do at Thanksgiving?”

Good news: fall food is some of the friendliest food there is after weight loss surgery — if you build the plate in the right order.

Start with the season’s best raw materials

  • Pumpkin and winter squash — naturally soft, easy on a smaller stomach, and full of fiber and vitamin A. A blended pumpkin soup is comfort food that doesn’t fight back.
  • Mushrooms — if you’ve read my 3 Reasons To Eat More Mushrooms, you already know I’m a fan. They bring deep, savory flavor for very few calories, which matters when every bite has to count.
  • Eggs, Greek yogurt, cottage cheese, turkey, chicken, fish — fall is stew and soup season, and slow-cooked proteins stay moist and tender, which most of my patients find much easier to eat than dry, grilled meats.

The three habits that carry you through the season

  1. Protein first, always. At any meal — especially holiday meals — eat the protein on your plate before the sides. When you’re full sooner, this order is what protects your nutrition.
  2. Warm and moist beats dry and dense. Soups, stews, braises and casseroles with a little sauce are usually far more comfortable than dry breads, tough meats, or big raw salads in the fall and winter.
  3. Have a plan for the gathering, not just the meal. Eat slowly, put your fork down between bites, stop at the first feeling of fullness, and keep a drink for before or after — not during — the meal, just as we practice in the office.

A cozy day on a plate

  • Breakfast: scrambled eggs with sautéed mushrooms and a sprinkle of cheese
  • Lunch: pumpkin soup with a few spoonfuls of blended cottage cheese or Greek yogurt stirred in for protein
  • Dinner: slow-cooker turkey chili with beans — soft, warm, and freezer-friendly for busy weeks

Fall doesn’t have to be the season your progress goes into hibernation. With protein first and the season’s naturally soft, savory foods, you can eat the food everyone else is enjoying — in the portion and order that works for you.

Thinking about weight loss surgery, or struggling with regain? Book an appointment: lowkcalgal.clientsecure.me — and listen to the Regain Be Gone Podcast, including Episode 7, “The Surgeon’s Perspective on Weight Loss Surgery Success.”

— Sameera H. Khan, RPA-C, RDN, MBA